[sunsetupallnight]

Here's my daily meal plan for the month of December. It's really meant to provide pre-workout carbs and sufficient protein while being as cheap as possible. It comes out to about $5 dollars a day and hits just below 2000 cal and about 180g protein.

Breakfast
1 pack chicken ramen
1 can tuna
1/2 cups quick oats w/ spice

Post-workout
2 cups whole milk
1 scoop protein powder
6 eggs

Lunch
One cup nonfat greek yogurt w/ fruit or snack <100 cal

Dinner
12 oz chicken w/ seasoning and/or vegetable of choice

It's not optimal longterm as it is meant to just cover the bases. I'll follow it for the month of December and post back w/ results.

 

[unknown_jester1]

Doesn't ramen contain a lot of salt? otherwise it looks pretty good

 

[sunsetupallnight]

Doesn't ramen contain a lot of salt? otherwise it looks pretty good

Yeah, but its not a worry for me short term. Ramen choice was for cheap carbs. I just eat it dry and make broth with the flavor packet.

 

[webs]

mid iq reply.

Spoiler: an entire breakdown.

Spoiler: Part 1:

Your diet is optimized around:

• High bioavailable nutrients from animal foods
• Low plant interference
• Predictable carbs for energy
• High protein for muscle-growth efficiency

However, it has

• Vitamin C deficiency risk
• Low folate
• Low magnesium/potassium
• Low vitamin E
  

Spoiler: Part 2:

How your carbs, fats, and protein work in this context:

Protein​

anabolic, high-quality
maximizes recovery
improves neurotransmitter balance


Protein is the strongest piece of your plan.

Fats​

support hormones
improve vitamin absorption
stabilize energy


You have moderate fats, but could use more diversity in fat types.

Carbs​

fuel workouts
maintain thyroid function


Your carb sources are acceptable but no really "ideal"

Spoiler: Part 3:

A Vitamin breakdown:

Vitamin A (Retinol)​

Good from eggs, milk.

Vitamin B Complex​

• B1: low
• B2: good
• B3: excellent
• B5: good
• B6: very good
• B7: good (cooked eggs)
• B9 (Folate): still low without vegetables
• B12: extremely high

Folate is the main issue.

Vitamin C​

Low.
Animal diets need some form of C unless extremely low in carbs.

Vitamin D​

Okay if your milk is fortified and you get sun.

Vitamin E​

Low since it comes from eggs + animal fat, but mostly nuts/seeds (which id hope you’re avoiding).

Spoiler: Part 4:

Protein Breakdown:
You’re easily at:

• 150–200g protein/day

This maximizes:

• Muscle protein synthesis
• Leucine threshold activation
• Recovery signaling (mTOR)
• Satiety and stable blood sugar

Spoiler: Part 5:

whats GOOD about this diet:

Your plan leans on:

• Chicken
• Tuna
• Eggs
• Milk
• Yogurt

These provide extremely bioavailable:

• B12
• Niacin (B3)
• Riboflavin (B2)
• Biologically complete amino acids
• Highly absorbable heme and non-heme iron
• Retinol (the active form of Vitamin A)
• Choline
• Omega-3 (from tuna)

Spoiler: Part 6 *Final Part*:

whats suboptimal:

• • Vitamin C
  • Folate
  • Magnesium
  • Potassium
  • Vitamin K2 (you have some from dairy but not optimal)
  These nutrients can come from:
  • Fruit
  • Dairy
  • Organs
  • Meat
    
    But in your current plan, they’re still low.

let me know if im wrong, and if i missed ANYTHING. i just woke up so this could be fucked ngl.

 

[sunsetupallnight]

mid iq reply.

Spoiler: an entire breakdown.

Spoiler: Part 1:

Your diet is optimized around:

• High bioavailable nutrients from animal foods
• Low plant interference
• Predictable carbs for energy
• High protein for muscle-growth efficiency

However, it has

• Vitamin C deficiency risk
• Low folate
• Low magnesium/potassium
• Low vitamin E

Spoiler: Part 2:

How your carbs, fats, and protein work in this context:

Protein​

anabolic, high-quality
maximizes recovery
improves neurotransmitter balance


Protein is the strongest piece of your plan.

Fats​

support hormones
improve vitamin absorption
stabilize energy


You have moderate fats, but could use more diversity in fat types.

Carbs​

fuel workouts
maintain thyroid function


Your carb sources are acceptable but no really "ideal"

Spoiler: Part 3:

A Vitamin breakdown:

Vitamin A (Retinol)​

Good from eggs, milk.

Vitamin B Complex​

• B1: low
• B2: good
• B3: excellent
• B5: good
• B6: very good
• B7: good (cooked eggs)
• B9 (Folate): still low without vegetables
• B12: extremely high

Folate is the main issue.

Vitamin C​

Low.
Animal diets need some form of C unless extremely low in carbs.

Vitamin D​

Okay if your milk is fortified and you get sun.

Vitamin E​

Low since it comes from eggs + animal fat, but mostly nuts/seeds (which id hope you’re avoiding).

Spoiler: Part 4:

Protein Breakdown:
You’re easily at:

• 150–200g protein/day

This maximizes:

• Muscle protein synthesis
• Leucine threshold activation
• Recovery signaling (mTOR)
• Satiety and stable blood sugar

Spoiler: Part 5:

whats GOOD about this diet:

Your plan leans on:

• Chicken
• Tuna
• Eggs
• Milk
• Yogurt

These provide extremely bioavailable:

• B12
• Niacin (B3)
• Riboflavin (B2)
• Biologically complete amino acids
• Highly absorbable heme and non-heme iron
• Retinol (the active form of Vitamin A)
• Choline
• Omega-3 (from tuna)

Spoiler: Part 6 *Final Part*:

whats suboptimal:

• • Vitamin C
  • Folate
  • Magnesium
  • Potassium
  • Vitamin K2 (you have some from dairy but not optimal)
  • These nutrients can come from:
  • Fruit
  • Dairy
  • Organs
  • Meat
    
    But in your current plan, they’re still low.

let me know if im wrong, and if i missed ANYTHING. i just woke up so this could be fucked ngl.

I do supplement nutrients and added wiggle room with fruits and vegetables. Its conditional, not optimal.

 

[webs]

sat here and typed out basically most of my knowledge on foods and i still had to search how to spell ultimately

 

[sunsetupallnight]

Also eggs are not cooked. I just put them raw in protein shake lol. No way Im fucking eating 6 eggs otherwise

 

[webs]

Also eggs are not cooked. I just put them raw in protein shake lol. No way Im fucking eating 6 eggs otherwise

oh yeah great, i was going to ask that yeah thats good

 

[webs]

protein shake is iffy but not cooking them is still an upside

 

[sunsetupallnight]

protein shake is iffy but not cooking them is still an upside

Do you mean the quality of protein? Biggest downside I can think of is no red meat, but it would defeat the budget

 

[webs]

Do you mean the quality of protein? Biggest downside I can think of is no red meat, but it would defeat the budget

fair enough, i mean there isnt really a downside ig idk bro im tired idk what i meant icl