Nuts are very important, I left only the ones which are less expensive. I would say, make some changes after these posts and recalculate the daily cost of the diet. If it is still high for you, we can decrease nuts to the bare minimum.
Yogurt and milk: our plan is not to design a diet that maximizes health and longevity regardless of price but to maximize health and longevity with the constraint of price (it is called an optimization process). So, from the figures you provided, I would say, go for the full-fat milk. twice a week, have yogurt instead. Please note, greek yogurt has less vitamin B12. But you can change for variety, always including the change in cronometer.
Your first choice, according to the above said optimization, should be fresh full-fat milk, the budget choice since saturated fats in the plan are not too many in the day.
Frozen mushrooms are very inexpensive, please note 50 grams are probably cooked (someone in the forum may confirm or deny this) and they reduce in volume a lot. Mushrooms have lots of B-complex vitamins plus have immune-boosting properties.
Frozen fish is all right, just enter in the daily cronometer menu the choice which seems closer to the one you buy. Also, you should choose an item that has all the essential amino acids listed (some databases do not list them).
You can try any legumes, chickpeas, or garbanzo beans for example are good. Refried frozen beans are good, they have some fats but very little usually. Again, you can choose the cheapest option and vary once in a while
Olive oil: yes, EVOO tends to be expensive, it can be eliminated but then how would you dress your vegetables? Other vegetable oils are tasteless and do not have the secoiridoids and other beneficial compounds of EVOO. let's see the total cost of your latest plan.
maybe i missclicked or dunno
2 my long comments disappeared
i will rewrite them later and reread ur comments i wanted to react to
"your comments will be shown when approved"
"discussion ID missmatch"
maybe the website is buggy and cannnot show if a comment is too long?
i think my comment was so long that the website can not show it and i cannot send it to u as a big 1 comment
so i wrote it down in a txt file for u rather than making many comments to take space on this webpage
cronometer website is weird
attached the txt file for u to download and read my long reply
OK, before designing another daily plan, can you check if 'swiss chard' , (svájci mángold according to google translator) fresh or frozen, is available in Hungary and what its cost.
but i found an article what can replace it according to sy
They are all good, but you already told me that spinach is not available (except frozen and sweetened) and the others are usually more rare and more expensive.
Mustard, collard and beet greens are very nourishing as well as black cabbage, you can try and find the prices, maybe one of them is not expensive in your country.
about frozen spinach: i was wrong. the sugar content is natural according to the package and there is no sweetened version. i was ignorant to think that spinach has 0 sugar in it naturaly. so i guess frozen spinach is good.
for frozen spinach there are 2 versions: cooked spinach and uncooked, chopped spinach leaf. for spinach dunno if cooked or the raw leaf version is better, healthier. both are at the same price 1.93 USD = 744 HUF per kg.
for mustard there is no raw or green leafy version here. only the procesed sauce version and the mustard seed version used as seasoning in food i guess. i guess they are not what we are looking for but i can tell their prices if u ask.
is collard green a vegetable or a food group? if it is a vegetable there is none here but cabbage and kale look similar. here i think they call kale as kale cabbage "kelkáposzta". besides that there is regular cabage or called as "fejeskáposzta" and red cabbage.
cabage or head cabage "fejeskáposzta" 1.04 USD = 399 HUF per kg
red cabbage "vöröskáposzta" 1.30 USD = 499 HUF per kg
kale or kale cabbage "kelkáposzta" 1.82 USD = 699 HUF per kg
i wonder if savoy cabbage and kale or kale cabbage "kelkáposzta" are the same thing or not
in a past comment i googled replacements for swiss chard. now i googled replacements for collard greens https://thestonesoup.com/blog/collard-greens-substitutes/
there is kale and spinach in hungary. if kale is kale cabbage "kelkáposzta". there is chinese kale too here called as "kínai kel".
is beet greens a vegetable or a food group? if it is a vegetable there is none here but there is beet or beetroot here and it is called as "cékla" here. it is dark purple inside.
beet or beetroot "cékla" 1.17USD = 449 HUF per kg
i guess it is not related to carrots and neither to radish
i googled beet greens alternatives https://www.gourmetsleuth.com/ingredients/detail/beet-greens
maybe spinach can replace it but there is no fresh spinach leafs here.
there is no black cabbage here but there are alternatives according to google search results https://myconsciouseating.com/cabbage-substitute/
if Savoy cabbage is "kelkáposzta then it can replace maybe the black cabbage. celerry and bok choy too maybe.
Nufi, kelkáposzta is not Kale, evidently, there is no kale in Hungary, but we have no kale either in Italy, where I live.
Fejeskáposzta and vöröskáposzta will do, adding a little frozen, uncooked spinach, plus lettuce, it should be enough as inexpensive green leaves.
I'm going to prepare an updated daily plan.
when i used the translator it said said kale, cole = kelkáposzta
that is why i thought kale = kel
i show pics how they look like cos there are 2 types here:
just to make it sure
if they are not kale and kale are just leafs and do not look like a cabbage then i can accept it
but then what is the proper name of kelkáposzta in english? it showed me 2-3 names: kale, cole, savoy cabbage
about the frozen uncooked, raw spinach. i reread the package and it says that it needs heat treatment. so does it mean i need to cook it? if yes then maybe the precooked, frozen version wuld be better cos the precooked version just needs dethawing. or am i wrong?
here are the 2 spinach versions:
btw thx. when the diet is done pls send me all pics from cronometer about the diet and the data. if i remember it right it will be about maybe between 3-5 screenshots with all the nutrition data about the diet from cronometer
Yes, kelkapostza appears to be savoy cabbage.
Kale is this one:
The spinach you want to use is 'apritott spenot level', the other is a precooked puree.
thx for making it clear to me
This is a good daily plan, close to a Mediterranean diet model. Lots of vegetables, some fruit, seeds, beans, little cereals, milk, a modest amount of lean meat, and fish. Just an example, based in part on the available literature, for example, Walter Longo, the longevity diet, Luigi Fontana: the path to longevity, and many other sources.
In your case, probably 2500 kcal is better since you are already very lean and according to much of the literature, your BMI may be too low for optimal longevity.
Also, you should check your body weight daily and enter it into cronometer so you can see the trend. The trend should never go downward, if you lose weight with this diet then it must be changed. As written before, you should probably weigh at least 64 kg, and you should do some exercise to gain lean mass.
You also should go to your doctor and have a periodic blood analysis done every 6 to 12 months.
Chicken is 700 grams per week, good for essential amino acids and niacin, whereas cod is 350 g per week, good for essential amino acids and B12.
Oats should be weighed before cooking; if eaten with milk the availability of their amino acids will increase.
Beans, chicken, and mushrooms, should be weighed after cooking.
Flaxseed must be ground (for example, with a coffee grinder).
Pls check if the total price is within your budget, if not we can decrease the more costly items since all nutrients are way above RDA (and you weigh less than me, so the % is higher in your case)
thx for everything
btw du u have more pics about the diet data from cronometer?
also if if i reach the target weight while working out then what am i supposed to cut in serving sizes and by how much to not get fat? or if i will keep excercising i won't be fat?
if u wuld make a pic for 2K calorie diet version that way i culd see it myself what serving sizes can be cut from which food and by how much. 1 picture can say more than words. i think i wuld share the pic of the 2000 calorie version of the diet with other people cos most people do not exercise and are overweight in my environment.
0.5 egg. i guess it means i have to cut it in half and eat only a half per day if i udnerstand it right
red pepper sweet. u mean this type? https://www.spar.hu/onlineshop/californiai-paprika-piros-ledig/p/28407003
am i supposed to cook oats with milk or water? or just cook in water then eat it with milk? if i wuld cook it in milk then wuld that count in the daily milk intake?
Before we can consider the diet final, please confirm that it meets your price requirements.
0.5 eggs usually means that one day you eat an egg, the other day no eggs, but cutting the egg in two and eating it every day is the same.
Red pepper is the one in the picture, but it can also be green or yellow, you can choose what's cheaper. I changed the entry to 'red bell pepper'. Red and yellow according to cronometer have huge amounts of vitamin C. Green, a little less (I wonder if the database numerosity of this item is large enough to result in a statistically significant difference).
Milk: maybe when boiled there is some denaturation of protein and other nutrients but cronometer does not make a difference, if you want to avoid that then you can cook oats with water and add milk, milk is always counted anyway as cronometer says.
what is whole milk? the 2,8% fat version?
green cabbage "fejeskáposzta"? the standard cabbage i guess https://www.spar.hu/onlineshop/fejeskaposzta/p/287014004
the goal here is a 100% most healthy, the best diet with all targets met 100% in cronometer while making the diet as cheap as possible. min-maxing it.
if it is the end result then i will accept it so i accept the prices too
later pls send me more pics about the final diet so i can see the cronometer nutrition data too. i think that wuld be 3-5 screenshots total.
i tought what u sent me is the final diet for me
i wuld like to see a 2000 kalorie version too pls which i culd recommend as the standard to other people online
_what is whole milk? the 2,8% fat version?
green cabbage "fejeskáposzta"? the standard cabbage i guess https://www.spar.hu/onlineshop/fejeskaposzta/p/287014004_
Yes 2.8 % , the cronometer whole milk is about 32% fat but it's not too far from the Hungarian milk.
Ok then, I repeat, the diet is just a model, a template, then when you are more familiar with it and with cronometer, you can adjust the items according to your goals and check the results .
I repeat, I'm not a medical doctor nor a dietitian nor a nutritionist so my suggestions are only to be taken as worthwhile as a forum discussion and as a report from authoritative literature and should be checked by specialists with competence in the specific field.
The same diet with 200 kcal, it's enough to decrease oats to 100 grams and oil from 4 to 2 tablespoons.
By the way, the cronometer tablespoon of olive oil seems is 13.5 grams, more than the European tablespoon used for eating. Maybe you can weigh directly the olive oil with a precision scale, 2 tablespoons= 27 grams. Last time I did it, I found I counted it almost twice.
thx for everything u have done for me
so i shuld use 27g olive oil cos that is 2 tablespoon?
raw vs cooked kinda matters so if sg shuld be eaten cooked then it shuld be listed in the diet as X cooked and if sg shuld be eaten raw then it shuld be listed in the diet as Y raw or uncooked to make it clear for everybody. cronometer have options for raw, uncooked and cooked versions of the same food types.
i see red bell pepper from raw became cooked in the diet so i wuld like u to confirm it for me if it is a mistake or not, etc...
i wuld prefer it honestly if everything wuld be cooked version that shuld be cooked and everything raw, uncooked that shuld not be cooked. naming matters. it is easier to only weigh the finished cooked version before eating
i never weigh raw food before cooking
am i doing it wrong?
In your 2500 kcals diet you have 3 tbsp of olive oil, which should be 40 grams.
Unfortunately, cronometer is not always clear if the food is raw or cooked. For example, romaine lettuce has not this info.
I changed with red bell peppers cooked but you can eat them raw as well, not much is changing apparently.
You should weigh everything cooked except oats, which are surely uncooked from the listed nutrients. They just about double their weight when cooked. Of course, fruit is raw, and seeds are also raw if not specified.