| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 3 | portion | Egg (50g) | $0.52 | supermarket | ||
| 1 | portion | 1 | piece | Banana medium (7" long, 118g) | $0.28 | Fruit man |
| 122.5 | g | ½ | cup | Yogurt, plain, low-fat | $0.77 | supermarket |
| 30 | g | ¼ | cup | Seeds, sunflower seed kernels, dried | $0.17 | Phoon Huat |
| 36 | g | 3 | tbsp | Chia Seeds | $1.14 | iherb |
| 250 | ml | 1 | cup | Skim, fat-free milk | $0.50 | Redmart |
| 40 | g | Spinach, raw | $2.42 | Redmart | ||
| 3.5 | g | ½ | tsp | Iodised Salt | $0.01 | local |
| 36 | g | 5 | tbsp | Wheat germ, crude | $0.29 | iherb |
| 21.5 | g | ¼ | cup | Cocoa, dry powder, unsweetened | $0.80 | iherb |
| 69 | g | 1 | piece | Kiwifruit, green, raw | $0.89 | Redmart |
| 180 | g | 1 | piece | Chicken, broilers or fryers, breast, meat only, cooked, roasted | $1.60 | supermarket |
| 0.8 | g | 2 | tsp | Spices, thyme, dried | $0.20 | iherb |
Amounts for: Total Daily Cost: | $9.59 | Add Ingredients to Amazon Cart | ||||
Experimentation in obtaining a nutrient-rich recipe for a day with no supplements and no multi-vitamin.
Macro nutrients are each between 30-40% for a balanced diet.
Chicken with thyme and salt for a meal.
The rest can be made into a smoothie or a fruit yogurt topped with seeds.
Alternatives
Thyme can be substituted with basil (iron).
Instead of just chicken, have 100g of fish (salmon/tuna) and 100g chicken (lots of micronutrients and protein, reduce nacin).
Replace an egg with 0.5 tablespoon of soy lecithin (choline).
Without the daily sunlight, supplement with Vitamin D or find milk fortified with D.
Swap one kiwi with 0.5 cup of chopped broccoli or half a red pepper (vitamin A and C).
Note
Wheat germ contains gluten. Without it, there needs to be a substitute for thiamin, iron, folate and potassium.