๐Ÿด The Master ๐Ÿ“ Chopin ๐ŸŽน Liszt ๐Ÿ’ธ (UK carbs edition ๐Ÿ‡ฌ๐Ÿ‡ง) Weight GainBodybuilding

Last updated June 25, 2018 Copy
AmountVolumeIngredientยฃ / daySource
0gโ€”โ€”โ€”โ€”โ€” M U L T I โ€”โ€”โ€”โ€”โ€”ยฃ0.00
1portion๐Ÿณ๐Ÿƒ ๐Ÿ–โ›„๏ธ | Egg (V.F.=0.97 portions)ยฃ0.30Tesco (organic)
200ml๐Ÿ๐Ÿผโ˜  โ›„๏ธ | | Kefir, goat's (probiotics, B12, unhomogenised, free-range, pasteurised & bottled <24hrs)ยฃ0.36Farmdrop (Bruton Dairy)
0gProbiotic supplement [enhance B12-absorption]ยฃ0.00Source once learnt fully how to use kefir
0ml๐Ÿ’Ž ๐Ÿ๐Ÿผโ˜  ๐Ÿ‘…โ›„๏ธ๐Ÿ– | Milk, goat's (unhomogenised, free-range, pasteurised & bottled <24hrs)ยฃ0.00Farmdrop (Bruton Dairy)
0gโ€”โ€”โ€”โ€”โ€” P R O T E I N โ€”โ€”โ€”โ€”โ€”ยฃ0.00
0gโ“ต ๐Ÿƒ๐Ÿ‡จ๐Ÿ‡ณ๐ŸŒพ๐ŸŒฑ ๐Ÿ– | Brown rice protein [ph'ine, meth'ine, tr'ph'n, v'ine, iso'ine, c'ine]ยฃ0.00Amazon (RealFoodSource) ๐Ÿƒ๐Ÿ‡จ๐Ÿ‡ณ
72gโ“ถ ๐Ÿƒโพ‹ ๐Ÿ–โ›„๏ธ๐Ÿš | Chicken carcass & giblets (bone values estimated)ยฃ0.11Farmdrop (Wood Green Farm) ๐Ÿƒ
10gโ“ท ๐ŸŒฑ๐Ÿƒ ๐Ÿšโ›„๏ธ๐Ÿ ๐Ÿ– | Sesame seed [Zn, Ca, leucine]ยฃ0.07eBay (Forest Wholefoods) ๐Ÿƒ
0gโ“ธ ๐Ÿƒ๐ŸŒฑ ๐Ÿ–โ›„๏ธ๐Ÿš | Hemp seeds (whole)ยฃ0.00Amazon (Suma) ๐Ÿƒ
20gโŒฅ4 ๐Ÿƒ๐ŸŒฑ โ›„๏ธ๐Ÿ– | Hemp hearts (hulled seeds) [also good source of EFAs] โบ—ยฃ0.29Amazon (RealFoodSource) ๐Ÿƒ
0gโŒฅ4 ๐ŸŒฑ๐Ÿƒ ๐Ÿ˜ด๐Ÿ–๐Ÿš | Hemp protein (30g protein/4dy)ยฃ0.00Amazon (Golden Peanut) ๐Ÿƒ
25gโ“น ๐Ÿƒ ๐Ÿš๐Ÿ‹๐Ÿ– | Lamb heart, braised [Se, Fe, MUFAs]ยฃ0.22Farmdrop (Story Organic) ๐Ÿƒ
17g๐Ÿ’Ž ๐Ÿƒ๐ŸŒฑ๐ŸŒฐ โ›„๏ธ๐Ÿ ๐Ÿ– | Almonds [MUFAs, S, vit-E, biotin]ยฃ0.23Amazon (Buy Whole Foods Online Ltd.) ๐Ÿƒ
6.25g๐Ÿ’Ž โพ‹๐Ÿฎ๐Ÿผโ˜  ๐Ÿ’‰๐Ÿ’ช | Whey protein isolate (grass-fed) [spikes insulin, leucine-rich]ยฃ0.12eBay (Bodybuilding Warehouse)
0gโŒฅ๐Ÿ’Ž โ˜ ๐Ÿ๐Ÿผ ๐Ÿ’ช๐Ÿ– | Goat & sheep whey concentrate powderยฃ0.00Amazon (PINK SUN)
3g๐Ÿ’Ž โพ‹๐Ÿ„โ˜  ๐Ÿ– | Collagen protein powder [glycine, proline, glutamine, leaky gut, joints, skin, hair]ยฃ0.15Amazon (LINEAVI)
0g๐Ÿ’Ž ๐Ÿ„๐Ÿƒ โ›„๏ธ๐Ÿ– | Beef mince, pasture-fed (25%) [CLAs, ฯ‰-3 & -6, vit-E, vit-B] (ยผlb/wk)ยฃ0.00Farmdrop (Story Organic) ๐Ÿƒ
0g๐Ÿ’Ž ๐Ÿ‘๐Ÿƒ โ›„๏ธ๐Ÿ– | Lamb mince [B12]ยฃ0.00Farmdrop (Story Organic) ๐Ÿƒ
5gโพ‹๐Ÿ‘โ˜  ๐Ÿ‹๐Ÿš๐Ÿ– | Lamb, liver, rawยฃ0.03Farmdrop (Fernhill Farm) โพ‹
0gโŒฅ ๐Ÿ‹๐Ÿš๐Ÿ– | Beef liver, raw [B12, folate, biotin, CoQ10, liver health]ยฃ0.00
0gโŒฅ โพ‹๐Ÿ”โ˜  ๐Ÿ‹๐Ÿš๐Ÿ– | Chicken, liver, all classes, raw [B12, liver health]ยฃ0.00Farmdrop (Castlemead Farm)
0gโ€”โ€”โ€”โ€”โ€” L I P I D S โ€”โ€”โ€”โ€”โ€”ยฃ0.00
9mlโ“ต ๐ŸŒฑ๐Ÿƒ | Flaxseed Oil [ฯ‰-3]ยฃ0.14Amazon (Crudigno)
8gโ“ถ ๐ŸŒฑ๐Ÿƒ โ›„๏ธ | Safflower oil [ฯ‰-6]ยฃ0.05Amazon (Clearspring)
19gโ“ท ๐ŸŒฑ๐Ÿƒ โ›„๏ธ | Olive oil [MUFAs]ยฃ0.14Tesco (organic) ๐Ÿƒ
0gโ“ธ ๐ŸŒฑ โ›„๏ธ๐Ÿ’Š | DHA supplement, veganยฃ0.00Source once run out of krill oil
2pillโŒฅ4 ๐ŸŸ โ›„๏ธ | Krill Oil 500mg [EPA=60mg, DHA=27.5mg, gelatin]ยฃ0.24Amazon (Purely Health Direct Ltd.)
0gโ“น ๐Ÿƒ๐ŸŒฑ โ›„๏ธ๐Ÿ”Œ | Coconut oil [saturates, MCTs, anti-viral]ยฃ0.00Amazon (Blueherb)
21gโŒฅ5 ๐Ÿ๐Ÿผโ˜  โ›„๏ธ | Goat's butter (1.5g salt/100g) [saturates, MUFAs]ยฃ0.16Tesco (St Helen's Farm)
0ml4cups๐Ÿ’Ž ๐ŸŒฑโ˜  ๐Ÿ‘…๐Ÿ‘†โ›„๏ธ | Hemp milk (Good Hemp) [use @ bedtime]ยฃ0.00Tesco (Braham & Murray)
0g๐Ÿ‘‰ โ€”โ€”โ€”โ€”โ€” V E G E T A B L E S & F R U I T โ€”โ€”โ€”โ€”โ€”ยฃ0.00
100gโ“ต ๐ŸŒฑโ˜ โ„๏ธ ๐Ÿš๐Ÿ‹ | Spinachยฃ0.17Tesco โ„๏ธ
0gโŒฅ1 ๐ŸŒฑ๐Ÿƒ ๐Ÿš๐Ÿ‹ | Spinach, raw [Zn, vit-C, K]ยฃ0.00Tesco ๐Ÿƒ
39gโŒฅ1 โ„๏ธ๐ŸŒฑโ˜  ๐Ÿš๐Ÿ‹๐Ÿ’ช | Broccoli, frozen [vit's K, C, Cr, folate, synergy: ๐Ÿ…, ล“strogen-blocking]ยฃ0.05Tesco โ„๏ธ
39gโŒฅ1 ๐ŸŒฑโ˜  ๐Ÿš๐Ÿ‹๐Ÿ’ช | Broccoli, raw [ล“strogen-blocking]ยฃ0.05Tesco (loose)
150gโ“ถ ๐ŸŒฑ๐Ÿƒ ๐Ÿ‹๐Ÿš๐Ÿ  | Carrots, raw [รŸ-carotene, vit's B6, K, C, B3; K, Mn, Ph, Cu]ยฃ0.26Farmdrop (Chi Foods) ๐Ÿƒ
10gโŒฅ2 ๐Ÿ’Ž ๐ŸŒฑ๐Ÿƒ ๐Ÿ‹๐Ÿš | Peppers, sweet, red (or green for vit-C?), raw [vit-C] (1pepper/wk)ยฃ0.06Tesco ๐Ÿƒ
162gโ“ท ๐ŸŒฑ ๐Ÿš | Squash, summer, all varieties, raw [K, B-vits, post-workout] (1/wk)ยฃ0.25Farmdrop (Chi Foods) ๐Ÿƒ
9g๐Ÿ’Ž โ„๏ธ ๐ŸŒฑโ˜  ๐Ÿš๐Ÿ‹๐Ÿ– | Kale, raw [protein, ฯ‰-3, vit's-A, -C, Ca] (ยฝcup/wk)ยฃ0.02Tesco โ„๏ธ
100g๐Ÿ’Ž ๐ŸŒฑ๐Ÿƒ ๐Ÿ‹๐Ÿš | Tomatoes ๐Ÿ… fresh [vit's A, C, K, lutein, zeaxanthin, lycopene, biotin, Mo, K, Mn, Ph, synergy: broccoli] (1med๐Ÿ…/wk)ยฃ0.38Tesco ๐Ÿƒ
12.857g๐Ÿ’Ž ๐ŸŒฑโ˜  โ›„๏ธ๐Ÿš | Avocado, frozen halves [oleic acid, enhances carotenoid-absorption, K] (1 avo/wk)ยฃ0.08Tesco
13.4g๐Ÿ’Ž โ„๏ธ๐ŸŒฑ | Onions, diced, frozen [anti-inflammatory] (1med/wk)ยฃ0.03Tesco โ„๏ธ
15g๐Ÿ’Ž ๐ŸŒฑ ๐Ÿš๐Ÿ‹ | Salad, mixed leafยฃ0.23Farmdrop
0gโ€”โ€”โ€”โ€”โ€” C O M P L E X C A R B S โ€”โ€”โ€”โ€”โ€”ยฃ0.00
80g๐ŸŒŸ ๐Ÿƒ๐ŸŒฑ ๐Ÿž๐ŸŒพ ๐Ÿ  | Oat groats, not raw [sproutable, ฮฒ-glucan, Mn, Mo, biotin]ยฃ0.20Amazon (Suma)
0gโ“ต ๐ŸŒฑ๐Ÿž๐ŸŒพ๐Ÿƒ ๐Ÿ  | Oats, porridge [ฮฒ-glucan, biotin]ยฃ0.00Tesco (organic) ๐Ÿƒ
0gโŒฅ1 ๐Ÿž!๐Ÿƒ๐ŸŒพ๐ŸŒฑ ๐Ÿ ๐Ÿš | Barley flakes [Mn, Se] {!! values not from this product !!} ยฃ0.00Amazon (Buy Whole Foods Online Ltd.)
70gโ“ถ ๐ŸŒฑ๐Ÿƒ ๐Ÿ  | Amaranth, uncookedยฃ0.26Amazon (Suma) ๐Ÿƒ
0gโŒฅ2 ๐ŸŒฑ๐Ÿƒ ๐Ÿ ๐Ÿ– | Barley, hulledยฃ0.00Amazon (Suma) ๐Ÿƒ
0gโŒฅ2 ๐ŸŒฑ๐Ÿƒ ๐Ÿ  | Buckwheat, rawยฃ0.00Amazon (Suma) ๐Ÿƒ
200gโ“ท ๐ŸŒฑ๐Ÿƒ ๐Ÿ ๐Ÿš๐Ÿ‹ | Potato [K, thiamin, ื™ืฉืจืืœ]ยฃ0.20Tesco ๐Ÿƒ
0gโŒฅ3 ๐Ÿ’Ž ๐ŸŒฑ๐Ÿƒ ๐Ÿ ๐Ÿ‹๐Ÿš | Sweet potato [ฮฒ-carotene, biotin, anthocyanins, vit-C, Mn]ยฃ0.00Farmdrop (Chi Foods)
0g๐Ÿ’Ž ๐ŸŒฑ๐Ÿƒ ๐Ÿ ๐Ÿš๐Ÿ‹ | Potato, new [ื™ืฉืจืืœ]ยฃ0.00Farmdrop ๐Ÿƒ
0g๐Ÿ’Ž ๐ŸŒฑ๐Ÿƒ๐ŸŒพ ๐Ÿ  | Rice, brown, basmati, uncookedยฃ0.00Amazon (Suma) ๐Ÿƒ
0gโ€”โ€”โ€”โ€” โพ– B E A N S โพ– โ€”โ€”โ€”โ€”ยฃ0.00
0gโ“ต ๐ŸŒฑ๐Ÿƒ ๐Ÿ ๐Ÿ– | Chick Peas, raw, dryยฃ0.00Amazon (Buy Whole Foods Online)
60gโ“ถ ๐ŸŒฑ๐Ÿฌ๐Ÿƒ | Baked beans (1can/wk)ยฃ0.09Tesco (organic) ๐Ÿƒ
0gโ“ท ๐ŸŒฑโ˜  โพ–๐Ÿ ๐Ÿ– | Gram flourยฃ0.00Amazon (Dove's Farm)
0gโ€”โ€”โ€”โ€”โ€” ๐Ÿ‹ V I T A M I N S & M I N E R A L S ๐Ÿš โ€”โ€”โ€”โ€” {FILL IN GAPS}ยฃ0.00
1pillโ“ต ๐Ÿ‹ | Vitamin D-3 dropsยฃ0.03Amazon (Nature's Answer)
1pillโ“ถ ๐Ÿ’Š๐ŸŒฑ ๐Ÿ˜ด๐Ÿš | Magnesium glycinate [calming, nerve pain relief] {!! investigate stearate !!}ยฃ0.08Amazon (Your Supplements)
1gโ“ท ๐Ÿš | Cream of tartarยฃ0.01Amazon (Speedrange ltd.)
0gโŒฅ3 ๐ŸŒฑ ๐Ÿš | Potassium citrate OR potassium gluconateยฃ0.00eBay (SOURCE CHEAPER?)
4gโ“ธ ๐ŸŒฑ ๐Ÿš | Himalayan Pink Saltยฃ0.01Amazon (JustIngredients)
1pillโ“น ๐Ÿ‹ | Super K w/ Advanced K2 Complex softgelsยฃ0.14Amazon (Life Extension)
0g๐Ÿ‹ | Vitamin C supplementยฃ0.00Source once in habit of using citrus peel
1pill๐Ÿš | Potassium Iodide (Supplement Tablets for Pregnancy Health)ยฃ0.01Amazon (Oxford Vitality)
0g๐Ÿ‹ | Vitamin A supplementยฃ0.00โ• not nec. considering organ meats + hi carotene components of list
0.5pill๐ŸŒฑ ๐Ÿ’ช๐Ÿš | OptiZincยฎยฃ0.03Amazon (Bulk Powders)
0.5pill๐Ÿš | Cu bisglycinate tablets (anti-synergy w/ Zn, Fe, Vit-C)ยฃ0.01eBay (Phoenix Nutrition)
0.3pill1capsule๐Ÿ‹ | Folinic acid (MegaFolinic)ยฃ0.02Amazon (Source Naturals)
5g๐ŸŒฑโ˜  ๐Ÿ‹ | Nutritional yeast [B-vit's]ยฃ0.15Amazon (Marigold)
2.5gโŒฅ ๐ŸŒฑ ๐Ÿ‹ | Yeast extract spread [B-vit's]ยฃ0.02Amazon (Meridian)
0.143pill๐Ÿš | Cr picolinateยฃ0.00Amazon (Bulk Powders)
0.143pill๐Ÿš | Molybdenum, chelatedยฃ0.01Amazon (Swanson)
0gโ€”โ€”โ€”โ€”โ€” D R I N K S โ€”โ€”โ€”โ€”โ€”ยฃ0.00
50ml๐Ÿ’Ž ๐Ÿƒ | Red wine [flavonoids, prevents visceral fat in liver (eat w/ fatty foods)] {!! check price !!}ยฃ0.60Farmdrop (Toscar) ๐Ÿƒ
2.5g1cup๐Ÿ‘…๐Ÿš | Rooibos [polyphenols, quercetin, aspalathin (insulin sensitivity), iron, calcium, potassium, copper, manganese, zinc, magnesium, alpha hydroxy acid]ยฃ0.05Tesco (Dragonfly)
1.5g๐Ÿƒ ๐Ÿ‘…๐Ÿš | Peppermint tea [digestion, vitamin B, potassium, antioxidants, calcium]ยฃ0.07Amazon (Clipper) ๐Ÿƒ
2g๐Ÿ’Ž ๐Ÿƒ๐ŸŒฑ ๐Ÿ‘… | Coffee, instant, decaf [antioxidants, K, Mg, Mn]ยฃ0.00Amazon () ๐Ÿƒ
0gโ€”โ€”โ€”โ€”โ€” O T H E R โ€”โ€”โ€”โ€”โ€”ยฃ0.00
4g๐ŸŒฑ๐Ÿƒ | Turmeric, ground [curcumin: anti-inflammatory, prevent amyloid-plaque, cleanse liver]ยฃ0.06Amazon (Hatton Hill Organic) ๐Ÿƒ
2g๐ŸŒฑ๐Ÿƒ | turmeric, fresh [curcumin: anti-inflammatory, clear amyloid plaque, cleanse liver]ยฃ0.03Farmdrop (Chi Foods) ๐Ÿƒ
5g๐ŸŒฑ๐Ÿƒ | Ginger root, rawยฃ0.06Farmdrop (Chi Foods) ๐Ÿƒ
4g๐ŸŒฑโ˜  ๐Ÿš๐Ÿ‹๐Ÿ‘… | Cinnamon, saigon [insulin-smoothing, Ca, Mn, vit-A, vit-K] {!! update values from default cinnamon !!}ยฃ0.05Amazon (Kirkland)
15g๐Ÿ’Ž ๐ŸŒฑ๐Ÿƒ ๐Ÿ‹๐Ÿš | Lime juice, raw [limonene, flavonoids, alkalising]ยฃ0.25Tesco ๐Ÿƒ
5g๐ŸŒฑโ„๏ธ ๐Ÿ‹๐Ÿš๐Ÿ‘… | Garlic, chopped [anti-biotic, anti-inflammatory]ยฃ0.07Tesco โ„๏ธ
2.857g๐Ÿ’Ž ยฟ๐Ÿƒ?๐ŸŒฑ ๐Ÿ‘…๐Ÿ‘† | Lรบcuma (2๐„‚10g/wk) {!! find certified organic !!}ยฃ0.05eBay (RealFoodSource.com)
1.5g๐ŸŒฑ โ˜•๏ธ๐Ÿ‹ | Matcha powder, kitchen-grade [vit-C, caffeine, anti-oxidants]ยฃ0.05eBay (happyfish2012)
0.002g๐ŸŒฑ ๐Ÿ’Š๐ŸŒˆ | Demonetise (cost approximate)ยฃ0.08online
45g๐Ÿƒ๐ŸŒฑ ๐Ÿš+ | Vinegar, cider [insulin, protein & lipid digestion]ยฃ0.11Amazon (Biona)
0gDigestive Enzymes (for use during IF bulking)ยฃ0.00Source only when trying to gain muscle fast on IF
2g๐Ÿƒ๐ŸŒฑ โ˜•๏ธ๐Ÿ‘… | Coffee, instant, [antioxidants, K, Mg, Mn]ยฃ0.03Amazon (Clipper) ๐Ÿƒ
5g๐Ÿ’ช | Creatine monohydrate, micronised [build up creatine store w/ insulin spike]ยฃ0.06Amazon (Muscleform)
Amounts for:
Total Daily Cost:
ยฃ7.07Add Ingredients
to Amazon Cart

TO DO

  • Audition best sprouting seed/bean
  • Make cheap รœberplete vers. from only Default Shopping List ingredients
  • Add glutamine
  • Factor in seasonality
  • Audition ease of sprouting of amaranth vs. sesame
  • Consider DRINKS category in depth (find healthiest teas)
  • Re-review fruits/vegetables section after trialling for a couple weeks
  • Get B12 blood test
  • Get tested for pea protein allergy
  • Get vitamin D blood test (wait 3 mths on new dose b4 re-testing)

Advantageous Equipment

  • NutriNinja Auto-IQ blender (vacuum blender modded)
    • Great value, powerful blender that is the height of convenience and will make your nutrition so much quicker & easier to consume
  • Horizontal masticating/slow juicer (ideally twin-gear design)
    • Allows for more nutrients to be extracted from certain foods, e.g., whole hemp seeds, and increases quantity of nutrients that can be consumed & absorbed in a given time-frame
  • Vacuum bottle stopper lids
    • Allows for batch juicing & milking without too much oxidation occuring

Preparation

Sesame seeds

The best way to consume sesame seeds, based on convenience, nutrition & taste, is...

RECIPES using master list

Budget vegan chili

Super green smoothie

Bean 'n' barley salad

Stuffed squash

Potential categories

  • Energy/calories
  • Thyroid (iodine)
  • Liver (red wine, cruciferous vegetables)
  • Heart (red wine)
  • Gut (probiotics, prebiotics)
  • Brain (EPA/DHA)

This shopping list is designed as a default to fall back on when I'm unsure of what to buy.

The significant amount of money it saves means that one can afford even more healthy & ethical options, i.e., it's better for the body & the planet alike to work from this list.

It is best-suited to zippies & digital nomads, who require a high-quality of food and who wish to save time by batching their shopping list and can't, therefore, visit shops in the hope of getting reduced prices or haggling. The time saved, not to mention the improved health-assurance, by pre-deciding what to buy and where from vastly outweighs the potential savings available to those who visit shops in person.

All the sources are either online or from a mainstream chain shop as to always have access to the ingredients regardless of where I am in the country.

The amounts listed are per day, so change the dropdown menu to the requisite number of days to know how much to buy for the time period in question.

A Tribute

The page linked here is the inspiration for this recipe. Whilst the parameters it uses are somewhat different to mine, the work on the page is groundbreaking and deserves much respect as it lays the conceptual foundations for much health & money-saving. Plus, it's a great reference resource upon which to base the beginnings of new efficient-eating-plans.


Rules

  • Provide all nutrients, incl.:
    • EPA & DHA omega-3s
  • Have โ‰ฅ1 dark-green leafy vegetable
  • Have โ‰ฅ1 raw, organic leafy product
  • Have โ‰ฅ1 beans
  • Have โ‰ฅ30% of calories from fat
  • Have โ‰ฅ3 choices from each category
  • Have โ‰ฅ1 sprouting bean/seed
  • Have โ‰ฅ1 bread/flour
  • Have โ‰ฅ fermented product
  • Majority of calories from cheap but healthy source

"Luxury" Items

An item is defined as a luxury item when its daily serving as defined by the below formula is lesser than the recommended size of 1 serving.

In practise, for a mass food (e.g., rice) as opposed to a count food (e.g., an egg) this means that something becomes a luxury item roughly when it's nutrients become more than 2๐„‚ more expensive than the base/reference ingredient.

Another way of thinking about "luxury" items is to view them as items that cost more money than they produce. An example of a non-luxury item is porridge oats, which provide the energy for one to work and earn more money than the oats actually cost themselves, thus producing a net increase of money, i.e., it's actually cheaper overall to spend the money on the oats than to try to save money by omitting them.

The reference prices for the macro-nutrients are:

  • Carbs: oats = ยฃ0.32/day
    • Protein: Pea protein + either Rice protein OR Oats powders โ‰ˆ ยฃ1.35/day

The formula for calculating the amount of each ingredient is

Q ๐„‚ (L รท H)^(N๐„‚F)

where:

  • N = number of ingredients in the set
  • L = per-gram cost of reference (cheapest) item in the set
  • H = per-gram cost of ingredient in question
  • Q = total quantity of macronutrient required to complete daily total of set
  • F = adjustment factor such that the total macronutrient daily target is not fallen short of

After 6 months studying the most efficient way to eat healthily, the maths has revealed it's best to do the following (this information adapted from this website):

Consume More:

  • lentils
  • oats (porridge or groats)
  • barley
  • amaranth
  • buckwheat
  • protein powders (pea & rice)
  • olive oil (extra virgin)
  • carrots
  • spinach
  • broccoli
  • chickpeas

Romaine Lettuce? Peanuts? Butternut Squash? Jalapeno Peppers?

Canned Tomatoes

Consume Less:

  • protein calories over personal requirements for tissue repair & muscle growth
  • Out of Season/Location Fresh Foods

General Recommendations:

  • Eat Fresh, Raw Foods??? Consume unprocessed Carbs for low cost calories-Bread, brown Rice, Noodles, Oats Consume Low cost Proteins- Lentils, vegan protein powders Green Leafy Veggies and Beans are great deals Avoid Canned, Frozen, Processed/boxed foods.
  • Consume Zn with Cu

  • Eat avocados with other foods, e.g. salads, to enhance the other nutrition in the meal.

Making Tasty Food with this list

Invoking Pareto's Principleโ€”the "80/20 Rule"โ€”80% of the taste is easy:

  • Salt (himalayan pink)
  • Lemons/Limes
  • Vinegar (apple cider with the mother, or white wine)
  • Stevia leaf powder
  • Oils & fats
  • Umami???

Nutrition Facts

Amount Per Day
37% Carb, 17% Protein, 46% Fat
Calories2175
% Daily Values*
133%
Total Carbohydrate199g
105%
Dietary Fiber 40g
100%
Protein90g
166%
Total Fat108g
138%
Saturated Fat30g
Monounsaturated Fat39g
Polyunsaturated Fat24g
125%
Omega-3 Fatty Acids5g
106%
Omega-6 Fatty Acids18g
Cholesterol535mg
Calcium
684%
Vitamin A
116%
Chloride
103%
Vitamin B6
207%
Chromium
102%
Vitamin B12
167%
Copper
472%
Vitamin C
18%
Iodine
100%
Vitamin D
67%
Iron
392%
Vitamin E
110%
Magnesium
114%
Vitamin K
140%
Manganese
398%
Thiamin
281%
Molybdenum
127%
Riboflavin
309%
Phosphorus
218%
Niacin
155%
Potassium
99%
Folate
134%
Selenium
148%
Pantothenic Acid
350%
Sodium
165%
Biotin
143%
Sulfur
101%
Choline
105%
Zinc
126%
 
* Percent Daily Values are based on "โผ’โ™‚ Pรฉng's bulking profile โ‡‘". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: โผ’โ™‚ Pรฉng's bulking profile โ‡‘Change

No reviews yet - why not add the first one?

Add Review