I finally got my annual Blood tests back. Everything is near perfect. Nothing has change dramatically. I've now got 13 years of personal data to evaluate
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You can sweeten it up with any fruit you want. I like bananas. Notice I get 25g of protein without any protein powder. I add my Vit D & B12 to the smoothie, b/c the flax oil increases the bioavailability of the Vit D.
I also get 100% RDA of fiber just for breakfast. Whole grains are awesome that way.
I make my own nut butter in my blendtec blender and make a sandwich with my own whole grain bread. I dump the bag from wholefoods and just pulse it until it's a butter.
So, I'm already at 50g protein just by having a smoothie + nutbutter sandwich.
I love broccoli, rice & sunflower seeds. I make the rice in the microwave and prepare the broccoli by chopping in my blender on the pulse cycle. Sometimes I add chopped almonds to this.
The simplicity of whole foods is that if you mix & match them you typically get about 70g protein in ~1800 cal, and all your nutrients met except B12 & D. Each meal is between 400-800Cal/liter of food, which is what an average human eats in a meal to be full. So I never have to count calories, I rarely overshoot my caloric needs. I eat some 140 different kinds of wholefoods/month.
Most of my recipes take less than 15 min in prep time. The bread, I dump the ingredients in the bread machine and hit the button. It makes itself.
Beans, I soak overnight, then cook them in a pressure cooker the next day. I make them in 1kg batches, split them up into 200g portions and freeze them in the freezer. I take them out as needed.
For smoothies, I chop bananas and freeze them, along with seedless grapes, blueberries, strawberries, and even carrots. They double as ice cubes. Other veggies like scallions, I also chop and freeze.
On the weekends, I eat whatever I want, so I go out to restaurants. During the work week, I'm too busy to eat out, so I just eat what I can find at home.
The recipes, like for the nut butter sandwich combines both my bread recipe and my nut butter recipe. That's why it looks somewhat involved, but I make them separately. I make a loaf of bread/week with my fool proof recipe:
I've easily made more than 200 loaves with this recipe. It costs ~89 cents/2lb loaf. You can add minerals to it like Iron, Zinc, etc... by Grinding the tabs with the flax seed. This is useful when you have megadose tablets like 300% the RDA.
The macronutrient breakdown is pretty common with wholefoods. It always seems to be ~56-62% carbs, 20-35% Fats and 10-15% protein. If you do the math 10% of 2400Cal =240Cal/4Cal/g protein =60g protein/day. It's all self-contained with caloric intake and it scales appropriately with caloric need. Athletes need more calories, so they naturally get more protein as a result.
That's why I love my diet so much. I get to eat all sorts of foods in limitless variety and I don't have to think much about it. It's just so simple. Five days/week I eat whole foods. and I'm a junk food vegan on the weekends. It just works and it's something I can do for life. I just wish I had learned this stuff growing up.
I typically have a smoothie for breakfast. Here's my recipe:
http://nutritiondata.self.com/facts/recipe/2290823/2.
You can sweeten it up with any fruit you want. I like bananas. Notice I get 25g of protein without any protein powder. I add my Vit D & B12 to the smoothie, b/c the flax oil increases the bioavailability of the Vit D.
I also get 100% RDA of fiber just for breakfast. Whole grains are awesome that way.
I make my own nut butter in my blendtec blender and make a sandwich with my own whole grain bread. I dump the bag from wholefoods and just pulse it until it's a butter.
http://nutritiondata.self.com/facts/recipe/2276702/2
So, I'm already at 50g protein just by having a smoothie + nutbutter sandwich.
I love broccoli, rice & sunflower seeds. I make the rice in the microwave and prepare the broccoli by chopping in my blender on the pulse cycle. Sometimes I add chopped almonds to this.
http://nutritiondata.self.com/facts/recipe/2338450/2
So in ~1800 Calories, I'm at 70g protein. In reality, I need ~3800Cal/day, so I get a lot more protein than I need.
I make stir frys a lot. Here's one recipe:
http://nutritiondata.self.com/facts/recipe/2311415/2
I like pureeing bananas and dropping walnuts on them.
http://nutritiondata.self.com/facts/recipe/2336082/2
The simplicity of whole foods is that if you mix & match them you typically get about 70g protein in ~1800 cal, and all your nutrients met except B12 & D. Each meal is between 400-800Cal/liter of food, which is what an average human eats in a meal to be full. So I never have to count calories, I rarely overshoot my caloric needs. I eat some 140 different kinds of wholefoods/month.
Most of my recipes take less than 15 min in prep time. The bread, I dump the ingredients in the bread machine and hit the button. It makes itself.
Beans, I soak overnight, then cook them in a pressure cooker the next day. I make them in 1kg batches, split them up into 200g portions and freeze them in the freezer. I take them out as needed.
For smoothies, I chop bananas and freeze them, along with seedless grapes, blueberries, strawberries, and even carrots. They double as ice cubes. Other veggies like scallions, I also chop and freeze.
On the weekends, I eat whatever I want, so I go out to restaurants. During the work week, I'm too busy to eat out, so I just eat what I can find at home.
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http://nutritiondata.self.com/facts/recipe/2134434/2.
I've easily made more than 200 loaves with this recipe. It costs ~89 cents/2lb loaf. You can add minerals to it like Iron, Zinc, etc... by Grinding the tabs with the flax seed. This is useful when you have megadose tablets like 300% the RDA.
Reply
http://nutritiondata.self.com/facts/recipe/2366859/2
The macronutrient breakdown is pretty common with wholefoods. It always seems to be ~56-62% carbs, 20-35% Fats and 10-15% protein. If you do the math 10% of 2400Cal =240Cal/4Cal/g protein =60g protein/day. It's all self-contained with caloric intake and it scales appropriately with caloric need. Athletes need more calories, so they naturally get more protein as a result.
That's why I love my diet so much. I get to eat all sorts of foods in limitless variety and I don't have to think much about it. It's just so simple. Five days/week I eat whole foods. and I'm a junk food vegan on the weekends. It just works and it's something I can do for life. I just wish I had learned this stuff growing up.
jv
Reply
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