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My fellow forklift-american, have you ever written up details of your bulking diet? I've just been eating the same meat, starch, brassica meal in some combination for the last 20 years. Tuna salad for lunch, granola and yogurt for breakfast.
Could use some shaking up and probably a lot of optimization
Sure thing.
The cheapest healthy food generally is in the "1 pound bags of dry stuff" isle. Lentils, Black beans, dried barley ect. Dried oats seeds and nuts are also really cheap per calorie. (except for like macademia nuts)
The basic theory is you copy dr greger's daily dozen adding 2 servings of Canned fish, (Mackerel, Salmon Sardines, Herring, Oysters, anchovies, trout being the best, though as far as price goes Mackerel/salmon/sardines are far cheaper than the others) and adding other foods to meet the calorie goals
5 servings of vegetables, 1 cruciferous 2 Dark leafy green (for some reason broccoli counts for either leafy/Cruciferous) and 2 other (peppers onions carrots ect) Serving size = 1/2 cup cooked for each type
4 servings of beans (1/4 cup dried = 1 serving) Including 1 serving of split peas (choline)
3 servings of whole grains (sources seem to differ on if you should count potatoes as a grain) serving size = 1 slice of bread, 1/2 a bagel or 1/4 cup dried grain, 1/2cup oats)
4 servings of fruit including 1 serving of berries serving size= 1/2cup berries 1 medium fruit (2 kiwis)
3 serving of seeds/nuts (serving size = 1 ounce) 2 of Sunflower seeds and/or Almonds for Vitamin E, then 1 of peanuts or walnuts or pine nuts for Omega 6s
3 servings of Flax or Chia seeds (serving size = 1 tablespoon ground, this is 2 ounces if you use a scale)
2 servings of fish (serving size = 1 small tin or in a normal size can 1/5th of the can, I usually round up to half a can a day)
1 serving of calcium rich food (Milk, Almond milk, unncessary with chia seeds)
in general more beans is probably best if you're lacking in calories as they are cheap and have decent protein.
Is tuna officially off the list for some reason?
I basically don't eat beans except the occasional lentil dish. Or fruit aside from raisins, most of the year (fairly short growing season for it here). Most of it seemed to just be sugar?
Mercury content. The other fish on the list are smaller and don't accumulate as much mercury.
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