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Dean's Meal

Below is the meal I eat, two times per day, seven days per week, as of 2/10/05.  Click on the individual recipe components to see what they contain.

 

                                               Grams      Kcal

-------------------------------------------------------------

Salad Veggies                            1025         352

Salad Dressing                            540          427

Fruit Mix                                    275          126

Almonds/Hazelnuts, Blanched        15            94

-------------------------------------------------------------

Meal Total                                 1855         999

-------------------------------------------------------------

Daily Total                              3710       1998

 

 

Details:

 

I eat breakfast at around 9:00am, and dinner at around 6:00pm.  A couple hours before breakfast and in the evening, I typically have several cups of herb tea w/ lemon and no sweetener. Around midday, at least two hours away from either meal, I also have about 4-6 cups of green tea w/ lemon and no sweetener.

 

I estimate the cost of this diet to be about $30/day. Some of the less common fruits and vegetables I eat can be a bit expensive, particularly when purchased in their organic form - which I do when they are less than 50% more expensive than their convention equivalent.

Meal Nutrient Analysis:

Double the numbers below for my daily nutrient intake

Meal PCF Ratio: 20-53-27

Nutrient

Total Meal

Calories (kcal)

998.50

Energy (kJ)

4178.11

Protein (g)*

56.01

Calories from Protein*

195.40

% Calories from Protein*

19.57

Carbohydrates (g)

153.47

Calories from Carbohydrates*

535.45

% Calories from Carbohydrates*

53.63

Fat (g)

34.09

Calories from Fat*

267.64

% Calories from Fat*

26.80

Saturated Fat (g)*

4.16

Monounsaturated Fat (g)*

20.83

Polyunsaturated Fat (g)*

6.19

Omega-3 (g)*

1.19

Omega-6 (g)*

3.54

Phytosterols (mg)*

141.54

Stigmasterol (mg)*

0.15

Campesterol (mg)*

1.37

Beta-sitosterol (mg)*

16.74

Starch (g)*

0.14

Sugars (g)*

69.50

Sucrose (g)*

0.50

Glucose (dextrose) (g)*

0.01

Fructose (g)*

0.01

Total Dietary Fiber (g)*

45.34

Water (g)*

1598.29

Ash (g)*

15.60

Vitamin A (IU)*

39786.49

Vitamin A (RE)*

3979.34

Thiamin (mg)*

1.37

Riboflavin (mg)*

1.56

Niacin (mg)*

16.10

Pantothenic Acid (mg)*

5.00

Vitamin B-6 (mg)*

2.55

Total Folate (mcg)*

710.84

Folic Acid (mcg)*

10.36

Folate, Food (mcg)*

710.84

Folate, DFE (mcg_DFE)*

700.48

Vitamin B-12 (mcg)*

0.08

Vitamin C (mg)*

471.93

Vitamin D (IU)*

13.57

Vitamin E (IU)*

30.88

Vitamin E ATE (mg)*

20.73

Tocopherol, Alpha (mg)*

5.33

Tocopherol, Beta (mg)*

0.05

Tocopherol, Gamma (mg)*

0.32

Tocopherol, Delta (mg)*

0.02

Biotin (mcg)*

1.79

Calcium (mg)*

791.72

Chromium (mcg)*

44.76

Copper (mg)*

2.50

Iron (mg)*

20.16

Magnesium (mg)*

442.90

Manganese (mg)*

7.42

Phosphorus (mg)*

782.27

Potassium (mg)

5191.06

Selenium (mcg)*

30.66

Sodium (mg)

582.21

Zinc (mg)*

5.54

Alanine (g)*

2.38

Arginine (g)*

3.72

Aspartic Acid (g)*

5.67

Cystine (g)*

0.55

Glutamic Acid (g)*

8.20

Glycine (g)*

3.04

Histidine (g)*

1.21

Isoleucine (g)*

2.34

Leucine (g)*

3.52

Lysine (g)*

2.86

Methionine (g)*

0.67

Phenylalanine (g)*

2.35

Proline (g)*

2.35

Serine (g)*

2.25

Threonine (g)*

1.97

Tyrosine (g)*

1.60

Tryptophan (g)*

0.65

Valine (g)*

2.49

FA 8:0 Caprylic (g)*

0.00

FA 10:0 Capric (g)*

0.01

FA 12:0 Lauric (g)*

0.02

FA 14:0 Myristic (g)*

0.13

FA 16:0 Palmitic (g)*

3.09

FA 16:1 Palmitoleic undifferentiated (g)*

0.19

FA 18:0 Stearic (g)*

0.74

FA 18:1 Oleic undifferentiated (g)*

20.46

FA 18:2 Linoleic undifferentiated (g)*

3.61

FA 18:3 Linolenic undifferentiated (g)*

1.28

FA 20:0 Arachidic (g)*

0.01

FA 20:1 Gadoleic (g)*

0.08

FA 20:4 Arachidonic undifferentiated (g)*

0.00

FA 22:1 Erucic undifferentiated (g)*

0.02