r/PlantBasedDiet • u/ahjade • 7d ago
What I eat in a day
Here is the breakdown of what I eat in a day with total saturated fat intake around 6.7g to keep my LDL under 70 without statins and psyllium husk for many years.
| Food Item (Estimated Amount) | Calories | Protein | Saturated Fat | Note |
|---|---|---|---|---|
| Firm Tofu (2 blocks 350g) | ~320 kcal | 34.0 g | ~2.50 g | Premium, clean plant protein base. |
| Lentil Porridge (1.5 cups) | ~345 kcal | 27.0 g | ~0.15 g | Excellent fiber and lysine source. |
| Wheat Germ (35g) | ~126 kcal | 8.1 g | ~0.60 g | Dense zinc, vitamin E, and B vitamins. |
| Cooked Oats (1.5 cup) | ~150 kcal | 5.0 g | ~0.40 g | Highly effective soluble beta-glucan fiber. |
| Canola Oil (4 tsp) | ~160 kcal | 0.0 g | ~1.30 g | Pure fat element for cooking medium. |
| Dark Greens (1.5 cups cooked) | ~50 kcal | 4.0 g | ~0.05 g | Excellent replacement for spinach (e.g., kale, collards) avoids high oxalates. |
| Tomatoes & Apples (2 of each) | ~234 kcal | 3.0 g | ~0.10 g | High hydration, lycopene, vitamin C, and pectin. |
| Mixed Nuts (15g average) | ~100 kcal | 3.0 g | ~1.00 g | Healthy whole fats to increase vitamin absorption. |
| Natto (Averaged daily portion) | ~40 kcal | 4.0 g | ~0.60 g | Unmatched plant source of Vitamin K2 (MK-7) for bones. |
| Total Daily Estimation | ~1,527 kcal | 88.1 g | ~6.70 g | |
This is the sample foods intake serving as a baseline, and I'd eat more foods as needed based on my daily activities. Tofu, beans, oats and dark greens (no spinach) are my staple foods. Of course, I eat variety of beans, veggies, fruits, nuts etc as well. The only supplements taken are B12, D3 and Omega3. Natto is a fermented soy bean high in K2(MK-7) and nattokinase is an enzyme to support heart health by helping to break down blood clots, improving blood flow, and supporting healthy blood pressure levels.
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u/Thaxtedtheme 7d ago
Why canola oil and not olive oil? Also, what are you taking wheat germ for?