If you had to survive on just one food for a month, potatoes would be one of the most viable options. Potatoes are relatively nutritionally complete compared to other single foods, providing a good balance of carbohydrates, proteins, and some vitamins and minerals. Andrew Taylor, an Australian, famously ate only potatoes for a year, supplementing with some additional nutrients like B12, and reported feeling healthy and energized[25]. Andrew Taylor embarked on a potato-only diet for the entire year of 2016. He consumed both white and sweet potatoes and occasionally included soymilk, tomato sauce, salt, and herbs in his meals. Importantly, he supplemented his diet with vitamin B12 to address potential deficiencies. Throughout the year, Taylor took multiple blood tests, which he claimed returned normal results, and he reported feeling more energized and losing a significant amount of weight.[26]
Creating a long-term, nutritionally complete menu with the fewest foods requires careful selection to ensure all essential nutrients are covered. We will explore some options, see how they do against a nutritional analysis, and then revise until we have a workable plan. Below all of that are two proposed one-week menus that balances simplicity with nutritional completeness.
Nutritional Considerations
To achieve a balanced diet, focus on incorporating:
– Water: The most critical nutrient, drink throughout the day when thirsty
– Proteins: Essential for muscle repair and growth.
– Carbohydrates: The body’s primary energy source.
– Fats: Necessary for hormone production and nutrient absorption.
– Vitamins and Minerals: Vital for various bodily functions.
– Exercise: At least 30 minutes of moderate activity, 5,000 to 8,000 steps per day, don’t sit for more than 1 hour without getting up and exercising for 15 minutes! (Set a timer if you must!)
– Sleep: Adults need about 7.5 hours for optimal health generally.
Suggested Foods – Revision 1
1. Quinoa: Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also high in fiber, vitamins, and minerals such as iron and magnesium, making it a highly nutritious alternative to brown rice. Quinoa cooks quickly and has a nutty flavor that pairs well with various dishes.
2. Lentils: High in protein and fiber, providing essential nutrients like iron and folate.
3. Spinach: Rich in vitamins A, C, and K, as well as iron and calcium.
4. Chicken Breast: Lean protein source, important for muscle maintenance.
5. Avocado: Provides healthy fats and fiber, along with potassium.
6. Eggs: Nutrient-dense, offering protein, healthy fats, and essential vitamins.
7. Bananas: Good source of potassium and carbohydrates for energy.
8. Japanese Sweet Potato: While both Japanese sweet potatoes and brown rice are good sources of carbohydrates, sweet potatoes have a lower glycemic index, which means they may raise blood sugar levels more slowly than brown rice, making them a better option for those managing blood sugar. They also typically have more vitamins than rice. Brown rice has a higher content of arsenic, a naturally occurring toxic element, which can be a concern.
Nutritional Analysis
The ingredients—quinoa, lentils, spinach, chicken breast, avocado, eggs, bananas, and Japanese sweet potato—provide many essential nutrients, but there are some potential nutritional gaps that could arise if you relied solely on these foods:
- Vitamin B12: This vitamin is primarily found in animal products. While chicken breast and eggs do contain B12, the levels might not be sufficient for everyone, especially if the intake of these foods is limited.
- Vitamin D: This vitamin is not abundant in the listed foods. It is typically found in fatty fish, fortified foods, and can be synthesized by the body through sunlight exposure.
- Omega-3 Fatty Acids: While avocado provides some healthy fats, it is not a significant source of omega-3 fatty acids. These are typically found in fatty fish, flaxseeds, and chia seeds.
- Calcium: While spinach contains calcium, it also has oxalates that can inhibit calcium absorption. Dairy products or fortified plant-based milk would be better sources.
- Iodine: This is often found in seafood and iodized salt, and it is crucial for thyroid function.
To cover these potential nutrient deficits, consider adding the following ingredients:
- Fatty Fish (e.g., salmon or sardines): This would provide vitamin D and omega-3 fatty acids.
- Dairy or Fortified Plant-Based Milk: These can supply calcium and vitamin D.
- Seaweed or Iodized Salt: These are good sources of iodine.
- Fortified Cereals or Nutritional Yeast: These can provide vitamin B12.
Also to lower oxylates, consider avoiding spinach
- Bok Choy: This leafy green is low in oxalates and provides vitamins A, C, and K, as well as calcium and iron, similar to spinach
Suggested Foods – Revision 2
Quinoa, Lentils, Bok Choy, Chicken Breast, Avocado, Eggs, Bananas, Japanese Sweet Potato, Fatty Fish (e.g., salmon or sardines), Dairy or Fortified Plant-Based Milk, Seaweed or Iodized Salt, Nutritional Yeast, Whey Protein Powder, Broccoli, Mushrooms
Some potential nutritional gaps that could arise if you relied solely on these foods, particularly concerning vitamin B12, vitamin D, and trace minerals.
Analysis: Beware of High Protein With This Diet
These foods collectively provide a substantial amount of protein, sufficient to be considered part of a high-protein diet. It is generally recommended to balance protein intake with other macronutrients and to ensure it does not exceed 2 grams per kilogram of body weight per day for most individuals
Digestive Issues: Consuming large amounts of protein can cause gastrointestinal discomfort, such as constipation, diarrhea, and bloating, particularly if protein intake displaces fiber-rich foods in the diet.
Dehydration and Other Symptoms: High protein intake can lead to dehydration, as the body requires more water to process nitrogen found in protein. Other symptoms of excessive protein consumption include fatigue, nausea, and headaches
Fixes:
Olive Oil: Use olive oil for cooking or as a salad dressing to add monounsaturated fats, which are heart-healthy.
Greek Yogurt: This can be a good source of protein and probiotics, which are beneficial for gut health
Maple Syrup: This is considered a very clean carbohydrate.
Ghee: Clarified butter is a healthy fat.
Suggested Foods – Revision 3
Greek Yogurt, Quinoa, Lentils, Bok Choy, Chicken Breast, Olive Oil, Maple Syrup, Avocado, Eggs, Bananas, Japanese Sweet Potato, Fatty Fish (e.g., salmon or sardines), Ghee, Dairy or Fortified Plant-Based Milk, Seaweed or Iodized Salt, Nutritional Yeast, Whey Protein Powder, Broccoli, Mushrooms
Analysis:
This list of foods includes a variety of macronutrients and micronutrients, which are essential for a balanced diet. Here’s an analysis of how these foods contribute to a balanced nutritional profile:
Macronutrients
1. Proteins:
– Greek Yogurt, Chicken Breast, Eggs, Fatty Fish, Whey Protein Powder, Lentils: These foods are rich in protein, which is essential for muscle repair and growth.
2. Carbohydrates:
– Quinoa, Bananas, Japanese Sweet Potato, Lentils: These provide complex carbohydrates and fiber, which are important for energy and digestive health.
3. Fats:
– Olive Oil, Avocado, Ghee, Fatty Fish: These sources provide healthy fats, including omega-3 fatty acids from fish, which are crucial for heart and brain health.
Micronutrients
Vitamins and Minerals:
– Bok Choy, Broccoli, Mushrooms, Seaweed: These are rich in various vitamins and minerals, including calcium, vitamin K, vitamin C, and iodine, which support bone health, immune function, and thyroid health.
Fiber:
– Quinoa, Lentils, Broccoli, Bananas: These foods are good sources of dietary fiber, which is important for maintaining healthy digestion and blood sugar levels.
Considerations for Long-term Nutrition
While the foods listed provide a good range of nutrients, there are some considerations for long-term nutrition:
Variety: It’s important to have a wide variety of foods to ensure you’re getting all necessary nutrients. While your list is diverse, you might want to occasionally include other fruits, vegetables, and grains to cover any gaps.
Micronutrient Gaps: Ensure that you’re getting enough vitamin D, calcium, and other essential nutrients that might not be covered by the listed foods. Fortified plant-based milk and nutritional yeast can help fill these gaps.
Balance: Although these foods provide a good balance of macronutrients, individual needs can vary. Consulting with a nutritionist can help tailor your diet to your specific health goals and requirements.
In conclusion, the foods listed can form the basis of a balanced diet, but it’s important to maintain variety and possibly supplement with other foods to ensure comprehensive nutrition over the long term.
How about adding these things?
Blueberries, Strawberries, Kefir, Cheese, Tomatillo Sauce, Raw Sauerkraut, Peanuts, Pistachios, Almonds. Coconut Water
Adding the additional foods—blueberries, strawberries, kefir, cheese, tomatillo sauce, raw sauerkraut, peanuts, pistachios, almonds, and coconut water—would enhance the nutritional profile of your diet. Here’s how they contribute:
Nutritional Improvements
1. Antioxidants and Vitamins
Blueberries and Strawberries: These berries are rich in antioxidants, vitamins C and K, and fiber, which support immune function and reduce inflammation.
2. Probiotics
– Kefir and Raw Sauerkraut: These are excellent sources of probiotics, which promote gut health and improve digestion.
3. Healthy Fats and Protein
– Cheese, Peanuts, Pistachios, Almonds: These provide healthy fats and additional protein, as well as essential minerals like calcium, magnesium, and vitamin E.
4. Hydration and Electrolytes
– Coconut Water: This is a natural source of hydration and contains electrolytes such as potassium, which are important for maintaining fluid balance and muscle function.
5. Flavor and Variety
– Tomatillo Sauce: This can add flavor and variety to your meals, encouraging a more enjoyable eating experience.
Overall Assessment
Incorporating these additional foods would likely improve the balance and diversity of your diet, providing a broader range of nutrients. This can help ensure more comprehensive nutrition and better support for long-term health. However, it is still important to maintain variety and possibly include other foods to cover any remaining nutritional gaps. Consulting with a nutritionist could provide personalized guidance tailored to your specific dietary needs and health goals.
One-Week Menu – Revision 1
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Day 1 | Scrambled eggs with spinach | Lentil salad with diced avocado | Grilled chicken with Japanese sweet potato, steamed spinach |
| Day 2 | Smoothie with banana, spinach, and lentils | Quinoa bowl with chicken and avocado | Lentil soup with spinach |
| Day 3 | Fried eggs with sliced avocado | Spinach salad with lentils and diced chicken | Quinoa with sautéed spinach and poached eggs |
| Day 4 | Banana pancakes (mashed banana and eggs) | Lentil and spinach stew | Grilled chicken with Japanese sweet potato and avocado |
| Day 5 | Smoothie with banana, spinach, and eggs | Chicken salad with lentils and avocado | Stir-fried spinach with chicken and brown rice |
| Day 6 | Scrambled eggs with diced avocado | Lentil and spinach wrap | Baked chicken with brown rice and sautéed spinach |
| Day 7 | Banana and avocado smoothie | Chicken and lentil salad with spinach | Quinoa with lentils and a fried egg |
One-Week Menu – Revision 2 (Improvement)
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Day 1 | Quinoa porridge with blueberries | Lentil and avocado salad | Grilled chicken breast with steamed broccoli and tomatillo sauce |
| Day 2 | Scrambled eggs with sautéed mushrooms | Chicken and bok choy stir-fry | Baked salmon with Japanese sweet potato |
| Day 3 | Banana and yogurt smoothie | Quinoa and lentil bowl with avocado | Stir-fried fatty fish with broccoli and seaweed |
| Day 4 | Omelette with cheese and spinach | Lentil soup with raw sauerkraut | Grilled chicken with sautéed mushrooms and avocado |
| Day 5 | Smoothie with kefir and strawberries | Peanut and mushroom stir-fry with quinoa | Baked chicken with Japanese sweet potato and broccoli |
| Day 6 | Eggs with avocado and pistachios | Quinoa salad with tomatillo sauce | Stir-fried lentils with bok choy and fatty fish |
| Day 7 | Banana pancakes with yogurt | Chicken and lentil wrap with raw sauerkraut | Grilled salmon with quinoa and steamed broccoli |
Shopping List
Proteins:
[ ] Chicken Breast
[ ] Eggs
[ ] Fatty Fish (e.g., salmon or sardines)
[ ] Greek Yogurt
[ ] Whey Protein Powder,
[ ] Cheese
Grains and Legumes:
[ ] Quinoa
[ ] Lentils
Vegetables:
[ ] Bok Choy
[ ] Broccoli
[ ] Mushrooms
Fruits:
[ ] Bananas
[ ] Blueberries
[ ] Strawberries
[ ] Avocado
Starchy Vegetables:
[ ] Japanese Sweet Potato
Nuts and Seeds:
[ ] Peanuts
[ ] Pistachios
[ ] Almonds
Condiments and Flavorings:
[ ] Tomatillo Sauce
[ ] Raw Sauerkraut
[ ] Nutritional Yeast
[ ] Seaweed
[ ] Iodized Salt
[ ] Dried Oregano
[ ] Garlic Powder
[ ] Dijon Mustard (for dressing)
[ ] Red Wine Vinegar (for dressing)
[ ] Fresh Lemon Juice (for dressing and flavoring)
Dairy and Alternatives:
[ ] Kefir
[ ] Greek Yogurt
Fats and Oils:
[ ] Olive Oil
[ ] Ghee
[ ] Avocado Oil
Sweeteners:
[ ] Maple Syrup
[ ] Honey
[ ] Stevia
Beverages:
[ ] Coconut Water
Conclusion
This menu provides a diverse range of nutrients while minimizing the number of foods consumed. It emphasizes whole foods that are rich in essential nutrients, ensuring that the diet remains balanced and sustainable over the long term. Regularly incorporating different cooking methods and combinations can also help prevent monotony in meals, which is crucial for long-term adherence to any dietary plan.
Read More
[1] https://www.bbc.com/future/article/20170224-what-food-would-keep-you-alive-the-longest
[2] https://www.goodhousekeeping.com/health/diet-nutrition/g4351/1200-calorie-diet-plan/
[3] https://www.reddit.com/r/nutrition/comments/two620/what_is_the_simplest_nutritionally_complete_diet/
[4] https://www.healthline.com/nutrition/easy-healthy-meals
[5] https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/
[6] https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/eat-well-on-a-budget/sample-menus
[7] https://www.verywellfit.com/an-example-of-a-healthy-balanced-meal-plan-2506647
[8] https://www.eatingwell.com/article/7882092/clean-eating-meal-plan-for-beginners/
[9] https://foodal.com/drinks-2/everything-else/homemade-blueberry-kefir/
[10] https://www.food.com/recipe/blueberry-kefir-smoothie-471603
[11] https://www.onehappydish.com/blueberry-kefir-smoothie/
[12] https://myeatingspace.com/blueberry-milk-kefir-smoothie/
[13] https://www.eatingbirdfood.com/kefir-smoothie/
[14] http://delicioushouse.blogspot.com/2010/02/kefir-yogurt-smoothie-with-blackberries.html
[15] https://thekitchenapothecary.com/milk-kefir-cheese-a-step-by-step-guide-plus-flavouring-inspo/
[16] https://emilyfieldrd.com/blog/your-guide-to-easy-macro-tracking/
[17] https://www.daisybeet.com/greek-quinoa-salad-with-lentils-gluten-free/
[18] https://www.crowdedkitchen.com/mujadara/
[19] https://greenletes.com/greek-lentil-power-bowl-3/
[20] https://www.reddit.com/r/EatCheapAndHealthy/comments/ewu0jc/can_we_talk_lentils_and_quinoa/
[21] https://kelliesfoodtoglow.com/2014/05/30/baharat-quinoa-lentils-and-eggy-breakfast-or-lunch-or-supper/
[22] https://www.101cookbooks.com/lentils-folded-into-yogurt-spinach-and-basil/
[23] https://jow.com/en/recipes/quinoa-and-lentil-bowl-with-yogurt-8m8b8j9h4cyfdqii0j06
[24] https://blog.katescarlata.com/fodmaps-basics/low-fodmap-shopping-list/
[25] https://www.bbc.com/future/article/20170224-what-food-would-keep-you-alive-the-longest
[26] https://www.popsci.com/nutrition-single-food-survival/