How To Get All Of Your Nutrition From Food

Constructing A Meal Plan

Final Adjustments

Our now epic quest to create a nutritionally-complete meal plan is reaching its final conclusion, however there are still a few more adjustments to be made. I hope you have found that all this effort was worth it to not have to simply take a multivitamin every day. Let's get on with it.

Nutritionally Complete Meal Plan With Food Costs
Nuts and Seeds: 1 cup ($1.93)
Beans: 1 cup, dried ($0.43)
Whole Grains: 1 cup, dried ($0.36)
Dark Leafy Greens: 2 cups, raw ($1.17)
Mushrooms: 1 cup, raw ($1.07)
Total Food Cost: Less than $5 a day

So we still need to take care of a few odds and ends, namely: calcium, vitamin D, vitamin B3, and vitamin B12. It is here that I will have to leave my vegan friends hanging for a moment, and carry on without them. Don't worry though, vegan friends, I will come back for you later.

This is because the most obvious thing that comes to my mind is milk. Milk is naturally high in calcium and B12, and is often found fortified with vitamin D. Now I personally do not really care for milk, however I must accept its utility. Plus, I think this will make for some interesting conversation. I'm going to go ahead and toss in one cup of whole vitamin D milk with my breakfast. If you are as put-off by plain milk as I am, you could try using kefir, yogurt, or even cheese instead.

FA Macro

Still fine on the macronutrient front. Just a touch over on the protein. Also, please note that the addition of full-fat milk did not take me out of the acceptable range for fat intake. (Are you shocked and amazed?!)

Let's revisit the macrominerals.

FA MacroM

OK. Calcium is over 90%. But still not quite there. Pesky calcium...

FA MicroM

The microminerals section has been completed. On to the fat-soluble vitamins.

FA Fat

We finally have some movement in the vitamin D section, but are still short by a whopping 75%. So let's pause for a moment here to contemplate vitamin D.

Last Reviewed: 16-02-07