Pure Wholefoods, No multi-v (sunflower seeds, eggs, spinach, wheat germ)

Last updated November 8, 2014 Copy
AmountVolumeIngredient$ / daySource
3portionEgg (50g)$0.52supermarket
1portion1pieceBanana medium (7" long, 118g)$0.28Fruit man
122.5g½cupYogurt, plain, low-fat$0.77supermarket
30g¼cupSeeds, sunflower seed kernels, dried$0.17Phoon Huat
36g3tbspChia Seeds$1.14iherb
250ml1cupSkim, fat-free milk$0.50Redmart
40gSpinach, raw$2.42Redmart
3.5g½tspIodised Salt$0.01local
36g5tbspWheat germ, crude$0.29iherb
21.5g¼cupCocoa, dry powder, unsweetened$0.80iherb
69g1pieceKiwifruit, green, raw$0.89Redmart
180g1pieceChicken, broilers or fryers, breast, meat only, cooked, roasted$1.60supermarket
0.8g2tspSpices, thyme, dried$0.20iherb
Amounts for:
Total Daily Cost:
$9.59Add 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.

Nutrition Facts

Amount Per Day
33% Carb, 32% Protein, 35% Fat
% Daily Values*
Total Carbohydrate122g
Dietary Fiber 34g
Total Fat57g
Saturated Fat12g
Monounsaturated Fat16g
Polyunsaturated Fat21g
Omega-3 Fatty Acids7g
Omega-6 Fatty Acids14g
* Percent Daily Values are based on "Female Sedentary + 15mins sunlight, zone ratios". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Female Sedentary + 15mins sunlight, zone ratiosChange

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