I have come to the conclusion through months of research (reading formal studies and anecdotal evidence) that it could be quite unsafe to rely heavily on sourcing vitamins and minerals from supplements.

The concept of a complete nutrition shake really interests me, but the simplicity of it is outweighed by either the cost (brand name shakes, etc), the safety (not enough evidence that supplements work properly), the evidence of healthy issues (reports of kidney problems, focus issues, etc), or a combination of these.

Until we reach a point at which a holy grail complete nutrition shake/powder can be fully endorsed and backed up by proper studies, including the long term study of effect on people and their health, I will stick to primarily a balanced diet of whole foods.

The reason I am writing this is for anyone else who has struggled to adopt the complete nutrition diet replacement, so that they may see what I have learned and settled with as my primary source of nutrition, and why.

======================== The diet consists of primary macronutrients such as chicken breast, ground beef, canned tuna, eggs, milk, vegetables, some fruit, and a mixture of some vitamin and mineral supplements to boost any missing from the whole foods.

Typically people suggest having higher carbs and lower fat for putting on muscle, which is important and you should adjust accordingly. Carbs such as dextrose can be used for spiking insulin pre and post workout. If this is what you want on a specific day, you could probably substitute in the dextrose and remove the avocados, or other fat source. Just be sure to monitor the overall micronutrients (vitamins and minerals) to ensure you aren't removing anything important.

Of course it's possible to alternate the proteins, fats and carbs, but this is typically not necessary if you can stand to eat the same thing all the time, which I can. This diet can pretty easily be used for intermittent fasting, and even OMAD (one meal a day), which I sometimes do.

One important thing is that this plan can easily move between ~1800kcal and ~2400kcal just by adding or removing the WPI, Masa harina, and almond meal. This way I can add them on a workout day, or remove them on a rest day/non workout day. They typically don't give much to the micronutrients so I don't have to alter my supplements.

You may notice the high Vitamin A content, this is due to the carrots, and therefore I have removed the supplement form. Apparently 16,000 is quite high, 1000% higher than the US Government DRI for males 19 to 50, but most supplements have up to 10,000 per pill, and normal foods contain even more than this in a single serving - https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional

Along with this plan I drink about 3 litres of water a day, and mix into it the iodine drops, the hydralite sports, and the choline bitartrate. I take all of the other supplements in the morning with the first drink. Also put the fibre into the first drink.