Well it was hard to narrow everything down to just 10, but I think I've done it. I think you will get most of the vitamins, minerals and nutrients from the following foods:
So just to be clear, pick one food from each category per day / per week at least and then rotate what's in season or what tastes good to you.
Oh, so we're going to cheat and use vague categories, eh? I'll bite then…
That's it for paleo categories… personally I do dairy, rice an corn as well.
While I think this is counter-productive, for some reason I want to play along. So here's my list (in no particular order). Note: This assumes you do not need some AIP or anything like that.
Not a perfect list, but I think that can get you pretty far and allow you to maintain a fairly diverse meal profile. Still, missing a lot of variety for no reason.
This isn't a tall order guys. It seems silly but it's something I've thought about too. I'd say you could get everything you need from a very narrow list, and there must be 50 different narrow combos. It would be optimal to cycle through different combos but unnecessary.
Here's an arbitrary example:
You could take one or two items off that list and still be okay, or swap some out for other things. You could use bananas instead of potatoes for instance.
I agree it's silly in practice but it makes for an interesting thought experiment. Especially if you're into space colonizatino and stuff.
Can't help myself... Here's a roughly 2300 calorie daily meal plan I threw together in 5 minutes that you could live on for the rest of your life getting plenty of nutrients. You'd be strong as an ox and perfectly healthy.
No offal, nothing weird, just simple CHEAP food everyone's familiar with.
Can someone best me and put together a list of just 4 or 5 items?
- insect larvae
- roots and tubers
- tropical, or tropical originated (cucurbita), fruit
That is the only diet that can really keep you in balance with Mg, Ca and P, while providing lots of zinc. You will notice that it is a chimp, or pre-paleo, diet. I would still supplement with
- seafood and/or seaweed for iodine and selenium. Seafood preferred due to Omega 3, but it is a supplement (2 cans of sardines a week or so)
- olive oil or lard. Larvae give you 5,000 Kcal/kg, but they still do not have enough fat.
- bone broth or gelatin for glycine. Larvae themselves are balanced, but all vegetable proteins are deficient.
I buy the following nearly every week, to restock the larder:
1. onions (any kind)
2. garlic (frozen is great)
3. sweet potatoes or squash
4. broccoli or kale
5. cod or maquerel
7. chicken or any marked down meat, including offals
8. coconut milk
9. turmeric or other spices/herbs
10. olive oil or coconut oil
8 to 10 I actually buy once a month or so, when they are marked down, and in bulk. However I use them every day, and with the exception of coconut milk, I would find it difficult to cook without them!
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