| A | B | C | D | E | F | G | H | I | J | K | L | M | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | category | food | kcal | cost per 2500 kcal ($) | amount | kcal per 100 grams | cost ($) | Link | ingredients | pack amount | pack kcal | pack cost ($) | comments |
2 | day total | 2120-2841 | ~19.3 | 951-1264 grams | ~230 | 16.6-21.7 | I usually target 2,500 kcal per day. I'm a male in my mid-20s, 186cm (6' 1"), 62kg (136 lb), doing sports 1-2 times/week. Eating this diet every day ends up being ~$590/month or ~$7050/year. | ||||||
3 | breakfast/brunch | muesli with kefir and green powder | 920-1241 | 612-812 grams (~22-29 oz) | ~150 | 7.7-9.8 | If I have breakfast earlier in the day, I usually go closer to 900 kcal, if later in the day, closer to 1200 kcal. | ||||||
4 | 1. | Athletic Greens | 50 | 12g (0.4 oz) | 3.5 | https://athleticgreens.com/en | vitamins and minerals, superfood complex, dairy free probiotics, plant extracts and antioxidants, enzyme and mushroom complex. Details: https://athleticgreens.com/ingredients/en. | 30 travel packets | 115.5 | I have a subscription for travel packets (they're more convenient). Pouches are about 10% cheaper. AG itself is $89 but I include shipping ($9) and MA taxes ($5.56) | |||
5 | 2. | Evoke Organic Muesli Cereal, Athlete Fuel | 585-780 | 7.1 | 150-200 grams (~5-11 oz) | 390 | 1.7-2.2 | https://amazon.com/gp/product/B099Q2YMB5 | oats, raisins, almonds, flax seeds, cashews, pumkin seeds | 4532 grams (160 oz) | 17,675 | 50 | free delivery with Amazon Prime |
6 | 3. | Plain whole milk kefir. One out of 3: | Whole Foods Market delivery via Amazon is $15 (including the tip). I usually buy as much kefir as the local store allows me to (10 around 10 bottles on average; kefir lasts about 2 months). I include the delivery cost in my price calculations by adding $1.5 per bottle | ||||||||||
7 | Green Valley Creamery, Kefir Milk Whole Probiotic Plain | 342-456 | 20.8 | 450-600 grams (~16-21 oz) | 76 | 2.8-3.7 | https://www.amazon.com/gp/product/B085M87HZT?almBrandId=VUZHIFdob2xlIEZvb2Rz&fpw=alm | Pasteurized Cultured Whole Milk, Lactase Enzyme.;s. Thermophilus, L. Delbrueckii Subsp. Bulgaricus, L. Casei, L. Acidophilus, Bifidobacterium Lactis, L. Rhamnosus, Lactococcus Lactis Subsp. Cremoris, Lactococcus Lactis Subsp. Lactis, Lactococcus Lactis Subsp. Lactis Biovar Diacetylactis, Leuconostoc Mesenteroides Subsp. Cremoris, And L. Delbrueckii Subsp. Lactis. | 946 grams (32 fl oz) | 720 | 6 | Note that cost calculations add $1.5 per bottle in delivery costs | |
8 | or | Lifeway Organic Whole Milk Kefir Smoothie | 306-408 | 25.4 | 450-600 grams (~16-21 oz) | 68 | 3.1-4.2 | https://www.amazon.com/gp/product/B013JL49PI?almBrandId=VUZHIFdob2xlIEZvb2Rz&fpw=alm | B. Breve, B. Lactis, B. Longum, L. Acidophilus, L Casei, L. Cremoris, L. Lactis, L. Plantarum, L. Reuteri, L. Rhamnosus, S. Diacetylactis, S. Florentinus;pasteurized Organic Milk, Pectin, Vitamin D3, Live And Active Cultures. | 946 grams (32 fl oz) | 640 | 6.5 | Note that cost calculations add $1.5 per bottle in delivery costs |
9 | or | 365 by Whole Foods Market, Kefir Plain Whole Milk | 285-378 | 22 | 450-600 grams (~16-21 oz) | 63 | 2.5-3.3 | https://www.amazon.com/gp/product/B07N1PW3WN?almBrandId=VUZHIFdob2xlIEZvb2Rz&fpw=alm | Pasteurized Whole Milk, Nonfat Dry Milk, Pectin, Live 7 Active Cultures (Lactobacillus Lactis, Lactobacillus Rhamnosus, Streptococcus Diacetylactis, Lactobacillus Plantarum, Lactobacillus Casei, Saccharomyces Florentinus, Leuconostoc Cremoris, Bifidobacterium Longum, Bifidobacterium Breve, Lactobacillus Acidophilus Bifidobacterium Lactis, Lactobacillus Reuteri), Cholecalciferol (Vitamin D3). | 946 grams (32 fl oz) | 600 | 5.3 | Note that cost calculations add $1.5 per bottle in delivery costs |
10 | lunch, dinner, snacks | MealSquares | 1200-1600 | 18.6 | 3-4 squares (339-452 grams, ~12-16 oz) | 354 | 8.9-11.9 | https://mealsquares.com/products/subscription-box-1 | Whole grain oats, eggs, milk, dark chocolate chips (chocolate, sugar, cocoa butter, milkfat), whey, orange juice, rice bran, sunflower seeds, dates, sweet potatoes, apples, vegetable glycerin, chickpeas, carrots, coconut oil, extra virgin olive oil, xanthan gum, sunflower lecithin, xylitol, iodized sea salt, potassium citrate, cinnamon, aluminum free baking powder, Vitamin C (ascorbic acid), Vitamin D3, Vitamin K2, niacinamide (B3), calcium folinate, lactase, spices | 30 MealSquares | 12,000 | 89.3 | Free delivery. I get 6% discount due to subscription. I find MealSquares super tasty. They are also very dry, so I always drink water with them. |