Same food every day?

an1m3n00b
an1m3n00b Posts: 3 Member
in Food and Nutrition
Is the following diet sustainable for micronutrients and amino balance?:

Breakfast:
2 cups rice chex (200kcal)
2 cups unsugared almond milk (60kcal)
1 hardboiled egg (70kcal)

Lunch 1:
Caesar Salad (287kcal)
tuna (100kcal)

Lunch 2:
Minestrone Soup (200kcal)
Croissant (230kcal)

Snacks (lunch 1/2):
1oz Potato chips or Tamari Almonds (160kcal)
1 mini kit-kat (70kcal)
1 apple (~80kcal)
yogurt (90kcal)
cheese stick (70kcal)

Total: 1617kcal (1674 with eating out)

Substitute lunch once every other week for takeout stirfry, and breakfast once a week for eating out, both ~600kcal.
I feel like I'm probably not getting enough fruit/veg... Will I be not getting enough micros?

Replies

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    I would find a website that does macro- and micronutrient breakdowns, enter the exact quantity, and go from there.

    Just off the top of my head, I would wonder if that meal plan had enough potassium, magnesium, vitamin C, iron, and fiber.
  • cmriverside
    cmriverside Posts: 34,416 Member
    Watch the mercury in tuna or other large fish. Can you sub shrimp or chicken on that salad and just have tuna or other large fish once or twice weekly?
  • llbrixon
    llbrixon Posts: 964 Member
    Enter all this in your food log,then check the :nutrition and macros" tab.
  • claraoswold
    claraoswold Posts: 89 Member
    Same meal every day? You wouldn't by chance be an engineer would you?

    Enter it in, look at your macros. See how your body feels on this diet. Talk to a doctor, make sure you are getting what you need. It doesn't look terrible.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I'm not seeing much in the way of veg...and pretty low protein as well...you can do way better with 1600+ calories than this.
  • canary_girl
    canary_girl Posts: 366 Member
    I concur with the thought that this is diet is too low in protein and fiber.
  • an1m3n00b
    an1m3n00b Posts: 3 Member
    according to mfp's tracker:
    200g carbs
    67g fats
    70g protein
    21g fiber

    which is plenty of protein. It *is* high in sodium, but sodium won't make me fat. MFP doesn't track micros though... Maybe I should add a can of green beans split across the lunches and some frozen berries for breakfast, sub the chips for nuts (120kcal), drop 1/2 cup of cereal... The mercury might be an issue, but I don't know of any other source of omegas and b12s that's as cheap, convenient, lean and tasty as tuna.
  • vingogly
    vingogly Posts: 1,785 Member
    edited October 2016
    You might end up constipated on this diet. Recommended daily fiber for women is 25g, for men, 38g. You might want to use a higher fiber cereal at breakfast, and replace the croissant with higher fiber bread. Thomas makes a high-fiber English muffin with 100 calories.

    Sodium won't make you fat, but it's likely to make you retain more water. Canned salmon, kippers and sardines are other possible protein sources for the omegas and b12. But they're all going to have a good amount of sodium

    I'd suggest getting the inexpensive store brand bags of veggies - they'll taste a lot better than canned and have a better texture (unless you don't care about their taste and texture). My grocery store also has large bags of frozen mixed berries that are inexpensive.
  • AliceDark
    AliceDark Posts: 3,886 Member
    an1m3n00b wrote: »
    according to mfp's tracker:
    200g carbs
    67g fats
    70g protein
    21g fiber

    which is plenty of protein. It *is* high in sodium, but sodium won't make me fat. MFP doesn't track micros though... Maybe I should add a can of green beans split across the lunches and some frozen berries for breakfast, sub the chips for nuts (120kcal), drop 1/2 cup of cereal... The mercury might be an issue, but I don't know of any other source of omegas and b12s that's as cheap, convenient, lean and tasty as tuna.

    How do you figure that 70g of protein is enough for a 22-year-old male?
  • an1m3n00b
    an1m3n00b Posts: 3 Member
    The USDA recommends 56g for men. I'm actually over on protein...
    I'd go so far as to say most people eat too much protein without realizing it

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