|Amount||Volume||Ingredient||$ / day||Source|
|1||portion||1||piece||Banana medium (7" long, 118g)||$0.28||Fruit man|
|122.5||g||½||cup||Yogurt, plain, low-fat||$0.77||supermarket|
|30||g||¼||cup||Seeds, sunflower seed kernels, dried||$0.17||Phoon Huat|
|250||ml||1||cup||Skim, fat-free milk||$0.50||Redmart|
|36||g||5||tbsp||Wheat germ, crude||$0.29||iherb|
|21.5||g||¼||cup||Cocoa, dry powder, unsweetened||$0.80||iherb|
|69||g||1||piece||Kiwifruit, green, raw||$0.89||Redmart|
|180||g||1||piece||Chicken, broilers or fryers, breast, meat only, cooked, roasted||$1.60||supermarket|
|0.8||g||2||tsp||Spices, thyme, dried||$0.20||iherb|
Total Daily Cost:
|$9.59||Add Ingredients |
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Experimentation in obtaining a nutrient-rich recipe for a day with no supplements and no multi-vitamin.
Macro nutrients are each between 30-40% for a balanced diet.
Chicken with thyme and salt for a meal.
The rest can be made into a smoothie or a fruit yogurt topped with seeds.
Thyme can be substituted with basil (iron).
Instead of just chicken, have 100g of fish (salmon/tuna) and 100g chicken (lots of micronutrients and protein, reduce nacin).
Replace an egg with 0.5 tablespoon of soy lecithin (choline).
Without the daily sunlight, supplement with Vitamin D or find milk fortified with D.
Swap one kiwi with 0.5 cup of chopped broccoli or half a red pepper (vitamin A and C).
Wheat germ contains gluten. Without it, there needs to be a substitute for thiamin, iron, folate and potassium.