Simplified Fresh Food Diet

Last updated March 5, 2016 Copy
AmountIngredient$ / daySource
800mlWhole Milk$0.74
150gHard-boiled Egg (large) (3)$0.00
182gApple (raw, medium) (1)$1.38
140gBanana (raw, large) (1)$0.14
75gCarrot (raw, large) (1)$0.30
175gPotato (baked, medium) (1)$0.28
400gChicken (roasted, breast) (4)$5.00
100gSpinach (boiled)$0.72
100gBroccoli (steamed)$0.50
2gTable Salt$0.01
20mlFlaxseed oil$1.07
Amounts for:
Total Daily Cost:
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Recipe adjusted to US market.

Notes from base recipe:

Chromium data is sparse and the requirements aren't well known Niacin UL is just for supplementation Vitamin D, stand in the sun I guess. So far I've fallen into a routine of just two meals a day


  • Shot of oil
  • Apple
  • Banana
  • Microwave potato (Just poke holes, put it on a plate, and press the potato button)
  • Microwave steamed carrot (Chopped approx 1cm x 2cm then steamed for 90 seconds)
  • Boiled eggs
  • Glass of Milk


  • Microwave steamed spinach (90 seconds)
  • Microwave steamed broccoli (3 minutes from frozen)
  • Oven roasted chicken
  • Glass of Milk

Anything that's microwaved I put a bit of salt on to taste.

And original recipe:

This is an experiment in using the level of quantitative analysis we do with soylent and applying it to real food to try to make a nutritionally complete healthy diet without supplementation. This diet is inspired by roughly what my diet consisted of pre-soylent, so I was curious as to what the actual in depth nutritional profile of it looked like.

I'm guessing any person would look at this and see it as a very, VERY, healthy diet. Some would even see this as too "extreme", note this has no seasoning or sauce to add flavour to the chicken/salmon/broccoli/spinach etc. There is a tiny bit of salt but only to get the chloride level up, without salt the sodium is already at the RDI.

Nutrition Facts

Amount Per Day
39% Carb, 31% Protein, 30% Fat
% Daily Values*
Total Carbohydrate227g
Dietary Fiber 24g
Total Fat76g
Saturated Fat25g
Monounsaturated Fat17g
Polyunsaturated Fat7g
Omega-3 Fatty Acids12g
Omega-6 Fatty Acids18g
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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