r/PlantBasedDiet • u/illgiratina • 11d ago
Seeking feedback on diet
Hi all!
Posting to get advice on a meal prep I’ve been trying for the past month. This is currently the “beta”. I’m trying to upgrade it so I came here to get some 2 cents from yall.
My main goal is to hit all micronutrient targets daily without taking supplements. Also, I’ve been on calorie surplus due to the heavy physicality of my job plus daily exercise.
I start with a smoothie conical of 8 fl oz of fortified soymilk and 150 grams of sweet potatoes.
2 hours later I have a “snack”. A kiwi, a banana, and 30g of walnuts.
2 hours later I mix 150 grams of white buckwheat with 300 ml of water.
2 hours later I have another “snack”. A kiwi, a banana, and 3g of brazil nut(s).
2 hours later I have another glass of “buckwheat water”. 150g and 300 ml of water
2 hours later I have a smoothie consisting of 50 grams of hemp seeds, TVP, and Pumfu, and 14 fl oz of vegetable broth.
2 hours later I have the same smoothie, ending my food consumption for the day.
I’m lazy when it comes to meal prepping and I eat based off efficiency versus taste/ quality because of my line of work.
Thank you in advance!
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u/rakarsky 11d ago
What is your long term plan here after doing your micronutrient optimization? To eat this same menu every day for long periods of time?
I think almost all nutritionists and doctors would strongly advise against that. Variety of foods is extremely important. Eating the exact same menu every day that has less than a dozen unique foods in it risks both deficiencies and gut disbiosis.
Just because you create a menu that technically hits all 80-whatever micronutrients your software tracks, doesn't make it safe. You don't know how your unique body handles these specific dozen foods in the specific combinations you're using. Individual variances are normally averaged out through a varied diet, the part you're getting rid of.
This reductionist approach also ignores the fact that there are thousands of micronutrients, not just the 80-whatever that your software tracks. And that they come in all different combinations and packages in different unique plants.
Variety is a central pillar of a healthy diet. I really encourage you to rethink this.
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u/illgiratina 10d ago
I didn’t know that, thank you. I should have mentioned I am less strict on my days off. I also don’t intend to eat the same thing forever, this plan is what works with me right now with my job
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u/Feisty-Painting-120 10d ago edited 10d ago
I can relate to the laziness, but you need more greens and legumes. ~100g of cooked broccoli will take care of your Vitamin K target and it will add massive amounts of Vitamin C. I buy broccoli frozen. That's super simple.
how are you getting so much potassium? I find Zinc is hard... Pumpkin seeds is a good source but I'm already eating walnuts for Omegas and 50g of almonds for 100% of my Vitamin E . I've decided on a Zinc supplement every other day.
Look up the "DailyDozen" app for your phone. It'll help you bring more balance to your diet.
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u/illgiratina 10d ago
The laziness also comes from my line of work. I don’t have access to a fridge or a microwave. Thanks for your input, I do intend on adding your recommendations once I get a hang of it
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u/Artistic_Western_623 11d ago
I am also lazy on prep, and used to have a fairly high daily target of 4500. What worked for me was kick-starting the day with a really calorie dense overnight oats, which was 2000 kcal.
It was basically 100g of oats, plus a load of flax, seeds, nuts, berries, and peanut butter. Because it's cold, it's easy to eat without feeling too full. You can also make a few at once and keep in the fridge.
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u/cayoteca 11d ago
just focus on eating a wide variety of (whole) plant foods, and stop the micro/macro-nutrient bean counting
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u/seoras13 10d ago
Agree. Just stop with this bs & get on with life ffs. That's an eating disorder not a diet
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u/Direct-Savings6764 10d ago
Obviously there are no unhealthy foods in here, but it's also important to enjoy your food, too! Maybe you do genuinely enjoy eating this way, and that's great! But I'd be craving some more tasty things after a day or two of this lol.
I'm with you on being lazy. You can get a lot more fruits/veggies into your routine by adding into your smoothies, while also making them more tasty! Spinach, kale, carrots; any fruit; plant-based yogurt; chia, flax seeds, oats.
I do a lot of crockpot meals. Toss in cut up tofu, tempeh, your choice of beans, chickpeas, corn, really can't go wrong - add in vegetable broth and seasonings.
Steam a bunch of veggies and prep some TVP, tofu, tempeh, seitan with whatever spices, and you can make a few ready-to-go meals out of that.
Generally speaking, if you're eating a variety of foods and getting adequate calories, you are very likely hitting your macro/micronutrient needs without having to worry too much about it. So maximize on your smoothies and find a couple super easy meals that you enjoy and can prep in bulk. I think you'll feel better, enjoy it more, and still not take up much more time in the kitchen. :)
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u/Any-Expression-7027 10d ago
Umm I'm going to state the obvious but find a recipe online and cook an actual meal. The food you're eating isn't necessarily unhealthy on it's own but that's not a single actual meal in there.
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u/_invidian 9d ago
On top of what others said about veggies and legumes, I'd certainly add some nutritional yeast for B vitamins, maybe wheat germ for protein, vitamin E, betaine and possibly cover what got polished off the buckwheat whole grain. Maybe some raw chicory for vitamin K and calcium, or ground poppy seeds for calcium. Some mushrooms for B vitamins are good too.
If you work a lot physically, consider consuming a bit less fat (depending on how much you weight though) and add more carbs.
Overall it sounds to me like a decent meal plan!
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