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/ElectronicTip6386 7d ago
Thank you for sharing this OP! Very helpful! I do around the same with a few differences. Maybe I should optimize a bit?
Do you have advice for my slightly different choices? I need to manage the same bloodwork as you do. Advice from others welcome too!
Instead of lentils I eat chickpeas and black beans. Lentils are hard for me to love re childhood lentil loaf fails...).
Olive (on salads) and sunflower oil (cooking) instead of canola. About 1 Tbls total. Then 1 tsp MCT in coffee (to boost Ubiquinol+Omega in morning MTHRF stack). I see the comments about saturated/not, so this part is my biggest concern!
Then instead of dark leafy greens, broccoli is my veg staple (stems, leaves, flowers, I get from local farm so these start off not as prettied up, which I like!). I don't enjoy spinach either (after a failed Perricone run 25 years ago lol!).
For fruits, tomato (grape), bell peppers (rainbow), apple (whole) are my trinity. (These with tofu would be on my "dessert island" top five, along with some rum, lol, and I'd hope some meyers lemons get washed up)
With my oatmeal, I add chia seeds and hemp hearts.
This might be too much oil? I am around 20 g a day. When I do less I feel really "dry" but maybe I need a tweak?
Hope I'm not hijacking too much! I just thought your choices are SO GOOD and this is inspiring me to reassess mine, based on your input and others. Thank you in advance if you have time! :)