How To Get All Of Your Nutrition From Food

Constructing A Meal Plan


If you've stuck with me so far in our epic quest to avoid taking a multivitamin you might be thinking by now that creating a nutritionally-complete meal plan isn't quite as simple as some health experts on TV would have led you to believe. Here is a recap of what we have constructed so far:

Nutritionally Complete Meal Plan
Nuts and Seeds: 1 cup
Beans: 1 cup, dried
Whole Grains: 1 cup, dried
Dark Leafy Greens: 2 cups, raw
Mushrooms: 1 cup, raw

Macronutrient Targets

Recap Macro

As it currently stands, the meal plan is within the caloric limits, and almost balanced according to the parameters we decided upon earlier. OK, well I decided. It's possible you might disagree.

Of all things, we are actually just a touch low on fat. So what I'm going to do here is add 1 teaspoon of olive oil to my salad at lunch, as part of a dressing. This will have the added benefit of allowing the fat-soluble vitamins in my vegetables to be more easily assimilated by body.

We might also be surprised to find ourselves low on sodium. So I'm gonna throw in a quarter teaspoon of ground sea salt to take care of that problem. Don't worry, it won't push us over the edge into the high range. At least not yet.

Recap Macro2

Alright, looks great! Before we move on to the final touches, I thought it would be a good time to check in with our pocketbooks. After all, we are so used to hearing that "eating healthy is expensive" that it might be instructive to see how much our nutritionally complete meal plan actually costs in dollars and cents. Let's take a closer look at food costs...