Nutrients Rec

[Anonymous No.13149678]

What is the list of minimum number of ingredients which will give me all the nutrients? I am fine with eating the same food everyday, but don't want to cook a completely new dish every week. Pic Unrelated.

[Anonymous No.13149818]

>>13149678
Meal 1: rice & lentils + some oil + hot sauce
Meal 2: take potatoes, cook potatoes with skin on in boiling water, mash potatoes with milk and butter
Meal 3: whole wheat bread, peanut butter, banana, honey, cinnamon sandwich

Eat a steak once every two weeks
Eat fishy fish from the blue ocean once a week (Deenz work)

You'll be g2g

[Anonymous No.13149824]

>>13149818
Thanks bud.

[Anonymous No.13149894]

>>13149818
This but without the milk, butter and steak.

[Anonymous No.13149905]

>>13149824
Realistically you don’t even have to eat all of those things every day either, unless you’re really trying to save money. Give yourself variety or you’ll get bored and hate your life.

All these faggots who dedicate their life to fitness and follow specific diets are dead inside and they all know it

[Anonymous No.13150206]

>>13149818
Not enough vit D, B12 or omega-3 with just one serving of fish a week...

Milk only has traces of those.

Vitamin K also seems lacking

[Anonymous No.13150266]

>>13149678
tuna or honey or peanut butter or jam or eggs on toast for lunch
as above for lunch
chicken breast + onions + potatoes for dinner
throw in some cheese and pickles, and a multi-vitamin.

[Anonymous No.13150905]

>>13149818
>not a single vegetable
Yikes.

[Anonymous No.13150964]

>>13150905
>What is Potato.

[Anonymous No.13150965]

Spirulina tablets

[Anonymous No.13150984]

>>13150964
A starchy vegetable with low vitamin content

Leafy greens are better micro-wise

[Anonymous No.13151025]

I spent a year eating just fortified breakfast cereal with rice drink, cheese, oatmeal, microwaved potato, fortified tofu, soy sauce, and white rice.
Certain fortified breakfast cereals are very nutritious.
Apparently, the Irish at some point survived on just potatoes and oatmeal.

[Anonymous No.13151818]

Bump.

[Anonymous No.13151879]

>>13150984
>"low vitamin content"
One medium potato has
>70% daily value of vitamin C
>30% daily value vitamin B-6
>25% daily value of potassium
>18% daily value of dietary fiber
>4.3 grams of protein
>12% daily value of magnesium

So, I'm sorry, what were you saying, brainlet?

[Anonymous No.13152435]

>>13151879
For a 100g serving

[Anonymous No.13152672]

>>13149678
If you just care about getting all the necessary nutrients and taste, variety, and cost mean nothing to you, then you could eat this twice a day:

100g canned sardines
100g fresh spinach
Add whatever else you want into it for the additional calories you will need. Baked beans are probably quickest.

Most diets lack vitamin D3 and folate (vitamin B9) to some extent. However, the sardines will cover your need for vitamin D3 (and B12), and the fresh spinach will cover your need for folate (and vitamin C) if you eat 200g of it each day. And both contain a lot of other good nutrients as well, as they are among the most healthy things that you can eat in general.

With all that said, some variety is good too. Feel free to indulge in anything else you feel like at least 2-3 times a week as well.

[Anonymous No.13154241]

>>13152435
That’s like 1 potato you nigger

[Anonymous No.13154470]

>Cod liver oil
>Beef liver
>Eggs
>Milk
>Spinach
>Yellow bell pepper
>Sunflower seeds
>Almonds
>Potatoes
>Sardines

Consume all of these in good amounts and you'll easily max out all your nutritional needs. Example meal plan:
>BREAKFAST
>BEEF LIVER AND 3 EGGS
>1 TABLESPOON OF COD LIVER OIL

>LUNCH
>SPINACH AND YELLOW PEPPER SALAD WITH ALMONDS AND >SUNFLOWER SEEDS
>500ML OF WHOLE MILK

>DINNER
>BAKED POTATO WITH SARDINES

Obviously add other things you like but thats basically it.

[Anonymous No.13155118]

>>13154241
I'm comparing 100g of potatoes and spinach.

>nooo, you need to check the vitamins of 400g of potatoes for a legit comparison!

Retarded.

[Anonymous No.13155122]

Where do nigger toes fit into this diet?

[Anonymous No.13155298]

You can also get that soylent smoothie stuff that is meant to be all your daily nutrients in one shake, 3 times a day.
Kind of depressing but it might be what you're looking for.

[Anonymous No.13155479]

>>13149678
boy do I have the product for you!

[Anonymous No.13156444]

>>13155118
>100g of spinach
>100g of potato
>look at my totally even comparison everyone
100g of spinach pic related

[Anonymous No.13156447]

>>13156444
And here’s 100g of potato
It should be easier to see why incorporating potato into meal is easier than spinach, despite the mass/nutrition ratio, due to the weight density of potatoes

[Anonymous No.13156633]

>>13155118
That is more accurate since no one eats 400g of spinach but people do eat 400g of potato all the time

[Anonymous No.13156971]

>>13149818
No kidney beans. Poor.

[Anonymous No.13157522]

OP here, sorry for causing an argument, I forgot to mention that I don't like potatoes.

[Anonymous No.13157543]

>>13149818
This might fill you up but will not give you nowhere near the nutrients you need. Need more fruits and vegetables.

[Anonymous No.13157978]

>>13155479
you can't make soylent yourself and it has a lot of ingredients, but other than that top tier suggestion

[Anonymous No.13157998]

>>13149678
multivitamin
canned salmon
rice
beans
raw bell pepper

[Anonymous No.13158384]

>>13156633
I had to go to my fridge to confirm. I'm a spinach lunatic, but I still get 3-4 giant-ass salads out of a 453g box of spinach, so 150g/salad max.

Conversely, I'll eat 2-3 medium-sized Yukon gold potatoes with a half-dozen eggs and sausages for breakfast, so several hundred grams of potato is pretty easy to eat.

I know this question is coming, so... 5'10", 175lbs. I try to stay active.

[Anonymous No.13159680]

Didn't think potato would be that much of a popular choice.

[None !2Code3TV3M No.13159786]

>>13157978
you certainly can make it yourself, but it has a bunch of different ingredients, and not exactly cost effective.
I don't think it really fits the bill for this thread.
the whole concept of soylent itself was made by some autist with no nutrition background and poorly googled nutrition info, who was claiming he spent 300 dollars a month on food for 1 person, and by buying bags of powder and mixing it into a milkshake was now only spending like 210 dollars a month, this was like 2011 or some shit so it's even more absurd.
it's like making a comparison between eating wagyu then switching to only poptarts in order to say poptarts are cost effective and low in fat, whole thing was absurd then and it still is.
the diysoylent people were at least a bit better, this is their newer site, copyright striked on diysoylent.com im sure
https://www.completefoods.co/

[Anonymous No.13160540]

>>13158384
Based. How do you prepare your breakfast potatoes? I've always thought potatoes are too time-consuming to make for breakfast.

[Anonymous No.13160585]

>>13160540
>potatoes are too time-consuming to make for breakfast.
They are, but I'm unemployed, so I have time. It does help to dice them small (5mm), and I've been told that nuking them before pan frying will help them cook faster, but imho it's not about cooking them, it's about the flavor that gets imparted by slowly pan frying them in butter. If you really want to save time though, order a SS mesh basket and pre-deepfry larger batches and freeze, that'll definitely bring down the cook time to basically a reheat and driving off excess moisture, though two-stage cooking does convert more starch, so they'll be more like McD's fries than homestyle potatoes at that point.

[Anonymous No.13160591]

>>13151879
If you were to only eat potato skins you'd be better off

[Anonymous No.13160635]

>>13159680
Lots of Irish and old Soviets here.

[Anonymous No.13161606]

>>13154470
If you eat the liver, aren't you getting all the poisons that it filtered out of the cow's blood when it was alive?

[Anonymous No.13161623]

>>13161606
Retard.

[Anonymous No.13161710]

>>13154470
Bruh, if you eat beef liver even just as much as once a week for a long period of time. Your gonna have a bad time. Do this once per fortnight, max.

[Anonymous No.13161713]

>>13156444
Who eats them raw? As soon as you put them in a pan they shrink to nothing. I eat 400g of cooked leafy greens a day (split between lunch and dinner) and their volume is much smaller

[Anonymous No.13161997]

>>13161713
based and cooked pill

[Anonymous No.13162430]

>>13151879
>One medium potato has
>70% daily value of vitamin C
Um... But raw potatoes contain a lot of various nutrient asterases and potentially toxic levels of solanine, and cooked potatoes don't have any vitaminC...

>>13161713
>Who eats [spinach] raw?
You mean like salad? Or are you one of those disgusting iceburg people?

[Anonymous No.13162445]

[Anonymous No.13163121]

>>13149678
Potatoes for every meal and a single Brazil nut once a month should be enough