TO DO

• Audition best sprouting seed/bean
• Make cheap Überplete vers. from only Default Shopping List ingredients
• Add glutamine
• Factor in seasonality
• Audition ease of sprouting of amaranth vs. sesame
• Consider DRINKS category in depth (find healthiest teas)
• Re-review fruits/vegetables section after trialling for a couple weeks
• Get B12 blood test
• Get tested for pea protein allergy
• Get vitamin D blood test (wait 3 mths on new dose b4 re-testing)

Advantageous Equipment

• NutriNinja Auto-IQ blender (vacuum blender modded)
  • Great value, powerful blender that is the height of convenience and will make your nutrition so much quicker & easier to consume
• Horizontal masticating/slow juicer (ideally twin-gear design)
  • Allows for more nutrients to be extracted from certain foods, e.g., whole hemp seeds, and increases quantity of nutrients that can be consumed & absorbed in a given time-frame
• Vacuum bottle stopper lids
  • Allows for batch juicing & milking without too much oxidation occuring

Preparation

Sesame seeds

The best way to consume sesame seeds, based on convenience, nutrition & taste, is...

RECIPES using master list

Budget vegan chili

Super green smoothie

Bean 'n' barley salad

Stuffed squash

Potential categories

• Energy/calories
• Thyroid (iodine)
• Liver (red wine, cruciferous vegetables)
• Heart (red wine)
• Gut (probiotics, prebiotics)
• Brain (EPA/DHA)

This shopping list is designed as a default to fall back on when I'm unsure of what to buy.

The significant amount of money it saves means that one can afford even more healthy & ethical options, i.e., it's better for the body & the planet alike to work from this list.

It is best-suited to zippies & digital nomads, who require a high-quality of food and who wish to save time by batching their shopping list and can't, therefore, visit shops in the hope of getting reduced prices or haggling. The time saved, not to mention the improved health-assurance, by pre-deciding what to buy and where from vastly outweighs the potential savings available to those who visit shops in person.

All the sources are either online or from a mainstream chain shop as to always have access to the ingredients regardless of where I am in the country.

The amounts listed are per day, so change the dropdown menu to the requisite number of days to know how much to buy for the time period in question.

A Tribute

The page linked here is the inspiration for this recipe. Whilst the parameters it uses are somewhat different to mine, the work on the page is groundbreaking and deserves much respect as it lays the conceptual foundations for much health & money-saving. Plus, it's a great reference resource upon which to base the beginnings of new efficient-eating-plans.

Rules

• Provide all nutrients, incl.:
  • EPA & DHA omega-3s
• Have ≥1 dark-green leafy vegetable
• Have ≥1 raw, organic leafy product
• Have ≥1 beans
• Have ≥30% of calories from fat
• Have ≥3 choices from each category
• Have ≥1 sprouting bean/seed
• Have ≥1 bread/flour
• Have ≥ fermented product
• Majority of calories from cheap but healthy source

"Luxury" Items

An item is defined as a luxury item when its daily serving as defined by the below formula is lesser than the recommended size of 1 serving.

In practise, for a mass food (e.g., rice) as opposed to a count food (e.g., an egg) this means that something becomes a luxury item roughly when it's nutrients become more than 2𐄂 more expensive than the base/reference ingredient.

Another way of thinking about "luxury" items is to view them as items that cost more money than they produce. An example of a non-luxury item is porridge oats, which provide the energy for one to work and earn more money than the oats actually cost themselves, thus producing a net increase of money, i.e., it's actually cheaper overall to spend the money on the oats than to try to save money by omitting them.

The reference prices for the macro-nutrients are:

• Carbs: oats = £0.32/day
  • Protein: Pea protein + either Rice protein OR Oats powders ≈ £1.35/day

The formula for calculating the amount of each ingredient is

Q 𐄂 (L ÷ H)^(N𐄂F)

where:

• N = number of ingredients in the set
• L = per-gram cost of reference (cheapest) item in the set
• H = per-gram cost of ingredient in question
• Q = total quantity of macronutrient required to complete daily total of set
• F = adjustment factor such that the total macronutrient daily target is not fallen short of

After 6 months studying the most efficient way to eat healthily, the maths has revealed it's best to do the following (this information adapted from this website):

Consume More:

• lentils
• oats (porridge or groats)
• barley
• amaranth
• buckwheat
• protein powders (pea & rice)
• olive oil (extra virgin)
• carrots
• spinach
• broccoli
• chickpeas

Romaine Lettuce? Peanuts? Butternut Squash? Jalapeno Peppers?

Canned Tomatoes

Consume Less:

• protein calories over personal requirements for tissue repair & muscle growth
• Out of Season/Location Fresh Foods

General Recommendations:

• Eat Fresh, Raw Foods??? Consume unprocessed Carbs for low cost calories-Bread, brown Rice, Noodles, Oats Consume Low cost Proteins- Lentils, vegan protein powders Green Leafy Veggies and Beans are great deals Avoid Canned, Frozen, Processed/boxed foods.

• Consume Zn with Cu

• Eat avocados with other foods, e.g. salads, to enhance the other nutrition in the meal.

Making Tasty Food with this list

Invoking Pareto's Principle—the "80/20 Rule"—80% of the taste is easy:

• Salt (himalayan pink)
• Lemons/Limes
• Vinegar (apple cider with the mother, or white wine)
• Stevia leaf powder
• Oils & fats
• Umami???