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categoryfoodkcalcost per 2500 kcal ($)amountkcal per 100 gramscost ($)Linkingredientspack amountpack kcalpack cost ($)comments
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day total2120-2841~19.3951-1264 grams~23016.6-21.7I 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.
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breakfast/brunchmuesli with kefir and green powder920-1241612-812 grams (~22-29 oz)~1507.7-9.8If I have breakfast earlier in the day, I usually go closer to 900 kcal, if later in the day, closer to 1200 kcal.
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1.Athletic Greens5012g (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 packets115.5I 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)
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2.Evoke Organic Muesli Cereal, Athlete Fuel585-7807.1150-200 grams (~5-11 oz)3901.7-2.2
https://amazon.com/gp/product/B099Q2YMB5
oats, raisins, almonds, flax seeds, cashews, pumkin seeds4532 grams (160 oz)17,67550free delivery with Amazon Prime
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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
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Green Valley Creamery, Kefir Milk Whole Probiotic Plain342-45620.8450-600 grams (~16-21 oz)762.8-3.7
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)7206Note that cost calculations add $1.5 per bottle in delivery costs
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orLifeway Organic Whole Milk Kefir Smoothie306-40825.4450-600 grams (~16-21 oz)683.1-4.2
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)6406.5Note that cost calculations add $1.5 per bottle in delivery costs
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or365 by Whole Foods Market, Kefir Plain Whole Milk285-37822450-600 grams (~16-21 oz)632.5-3.3
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)6005.3Note that cost calculations add $1.5 per bottle in delivery costs
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lunch, dinner, snacksMealSquares1200-160018.63-4 squares (339-452 grams, ~12-16 oz)3548.9-11.9
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, spices30 MealSquares12,00089.3Free 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.