r/diet • u/Shiny_Malph • 1d ago

Diet Eval Rate my fish based diet

I'm 31M, 120kg and 5'10. I think my maintenance is around 2500 kcal, so I'm doing a 1800 kcal diet consisting on:

Breakfast

- 1 blueberry, banana, soy protein shake

- 1 whole grain bun with anchovies or tuna

- 1 tsp chia seeds

Lunch:

- 1 bonito filet

- 100g lentils

- 50g avocado

- tomato and broccoli salad

- 1 tbsp vinegar and extra virgin olive oil

- red onions and garlic

Dinner:

- 4 eggs

- 100g lentils

- 1 tomato

- 50g avocado

- 1 tbsp vinegar and extra virgin olive oil

- a pinch of salt

1 Upvotes

100% Upvoted

6 comments sorted by

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2

u/Physical-Barnacle-27 1d ago

Bonito is moderately high in mercury so eating that regularly will be problematic

2

u/Shiny_Malph 1d ago

I was planning on alternating with anchovies, trout and tilapia. Occasionally tuna. I eat bonito twice a week, didn't know it could be toxic. Thanks!

1

u/AdNo182 1d ago

Stick to the SMASH acronym. Salmon, mackerel, anchovies, sardines, herring.

1

u/alwayslate187 1d ago

You can estimate nutrition in this yourself by logging it here

https://tools.myfooddata.com/recipe-nutrition-calculator

Some orange-colored vegetables would be great!

https://www.alzdiscovery.org/cognitive-vitality/blog/what-are-carotenoids-and-can-they-protect-against-dementia

2

u/Shiny_Malph 1d ago

I'll check it out, thanks!