Diet Analysis

A Sample Day

Cup of warm water and lemon

Breakfast
Soaked buckwheat porridge with freshly ground flax seed, sesame, sunflower seeds, toasted pumpkin seeds, goji berries and cinnamon

Snack 

Small fruit salad
2 tablespoon of chlorella in water

Herbal tea

Lunch 

3 slices of rye sourdough with sprouted homous, spring onion, lettuce and tomato

Snack 

Small handful of soaked almonds

Herbal tea 

Dinner 

A creamy lentil, broccoli, kale and onion stew with a sprouted mung, quinoa and lettuce salad drizzled in garlic olive oil

Nutritional information
It is often thought that by following a solely plant based diet it is not possible to meet all of our macro and micro nutrient needs. I created this chart to see exactly what nutrients a healthy vegan can get in a day. All of the values were calculated using http://nutritiondata.self.com/.

Many of the foods listed need to be properly prepared to enable us to absorb the most amount of nutrients possible. Simple processes, such as soaking, sprouting and lightly cooking, can be used to get the maximum amount of nutrient absorption from the food. These processes will be outlined in detail in a future post.

	Protein	Calcium	Iron	Mg	Zinc	Vit C	Omega 3	Omega  6	Total fat
1 tsp ground sesame	1g	30mg	0.4mg	10.6mg	0.23mg		11mg	641mg	1.5g
1 heaped tbls ground flax seed *	1.9g	26mg	0.6mg	40.2mg	0.4mg		2338mg	606mg	4.3g
1 tsp sunflower	1g	3g	0.4mg	15mg	0.2mg		3.45mg	1075mg	2.3g
1 tsp pumpkin *	0.8g	2.5g	1.5mg	12.3mg	0.5mg		3.6mg	412mg	0.9g
¼ cup buckwheat*	2g	12mg	1.5mg	75mg	1mg		19mg	246mg	0.9g
1 tsp cinnamon	0.1g	25.1mg	0.2mg	1.5mg	0mg	0.1mg	0.3mg	1.1mg
2 tbls goji berries	5g	32mg	2.4mg			5.2mg
3 slices rye sourdough	10g	14 mg	1.1mg	38mg	1mg		19.2mg	236mg
4 tbls homous		105mg	3mg	115mg	2mg		28mg	726mg
1 cup Lettuce	0.6g	15.5mg	0.5mg	6.6mg	0.1mg	11.3mg	53mg	22mg
Tomato	1.1g	12.3mg	0.3mg	13.5	0.2mg		4mg	98mg
Handful almonds(22)	6.1g	74.5mg	1.3mg	80.1mg	1.0mg		0	3542mg	14.2g (1g sat)
Orange	0.5g	38.4mg	0.1mg	9.6mg	0.1mg	51.1mg	16mg	46mg
Apple	8g	10.9mg	0.2mg	9.1mg	0.1mg	8.4mg	16mg	78mg
2 tblss chlorella	9g	30mg	18mg	44mg	10mg	1.5mg	0	0
½ cup Lentils	6g	18.5mg	3.3mg	35.5mg	1.25mg	1.5mg	16mg	80mg
¾ cup quinoa	3g	23mg	2.1mg	88.5mg	1.5mg	0	0	0	1.9
½ cup broccoli	1.6g	20.7mg	0.3mg	9.2mg	0.2mg	39.2mg	45mg	15mg
1 ounce kale (28g)	0.9g	37.8mg	0.5mg	9.5mg	0.1mg	33.6mg	50mg	38mg
1 large onion	0.6g	34.5mg	0.3mg	15mg	0.3mg	11.1mg	6mg	19.5mg
Lettuce 1 cup	0.6g	15.5mg	0.5mg	6.6mg	0.1mg	11.3mg	53mg	22mg
Sprouted Mung  ¼ cup	0.9g	3.6mg	0.3mg	5.9mg	0.1mg	3.7mg	4.5mg	11.8mg
3 cloves garlic	0.2g	16.3mg	0.2mg	2.2mg	0.1mg	2.8mg	2mg	20mg
2 tbls dried thyme	0.2g	100mg	6.2mg	11mg	0.4mg	2.4mg	40mg	30mg
1 tsp Olive oil	0	0	0	0	0		34.2mg	439mg	4.5g
28g coconut cream		7.3mg	0.9mg	25.8mg	0.6mg	0.4mg		212mg	19.3g (17.2g sat)
TOTAL	58g	586mg	45.4mg	683mg	21mg	184 mg	2745 mg	7975 mg	50g
RATIO							1     :   2.9
RDA	45-55g	500mg	15mg	400mg	15mg	60mg	1     :   3		40-50mg