The essentials diet plan

Morning:
Breakfast
Once you wake up, drink 500 millilitres of water
Have a Hot Cocoa Drink with some almonds and prunes

How to make the cocoa drink

• Mix cocoa powder and pea protein with hot water
• Stir
• Add maple syrup to sweeten the flavour
• Add cold water and a few dashes of lemon juice
• Take with a prebiotic pill as well

This meal provides you with iron, vitamin C, beta carotene, vitamin E, dietary fat and protein

At least 2 hours later:
Brunch:

Drink some fortified soymilk with some almond.

This provides you with calcium and magnesium. 

At least 2 hours later: 

Lunch

Have a kale snack with 2 guavas, and 2 cups of tea

How to make the Kale Snack:

• Mix dried blueberries, with kale chips, add nutritional yeast, sunflower seeds, and walnuts

This meal provides you with vitamin C, vitamin K, vitamin E, all the vitamin Bs, tryptophan, omega 3s, omega 6s, potassium, dietary fat, protein, phosphorus, zinc, manganese, copper, sulfur, vitamin C and nickel. 

Dinner:

Have steel-cut oatmeal with tomato-based pasta sauce with a dash of tobasco (for some vitamin C). You can also add mushrooms and garlic to it to make it more filling.

Eat seaweed.

Eat sesame powder mixed with soy milk. 

This meal provides you with calcium, magnesium, iodine, selenium, and chromium.

Take at least 500 ml of water with each meal.

The following chart shows you the nutrients and how each meal provides them:

Vitamin	Take this with	Do not take it with	Good Source	Recipe
Thiamin	Magnesium, other vitamin Bs, water	Raw seafood	Nutritional Yeast	Lunch
Riboflavin	other B vitamins, water		Nutritional Yeast	Lunch
Niacin	other B vitamins, water		Sunflower seeds	Lunch
Pantothenic Acid	other B vitamins, water		Sunflower seeds	Lunch
Pyridoxine	other B vitamins, water		Nutritional Yeast	Lunch
Biotin			Miso paste, probiotics	Breakfast
Folic Acid	other B vitamins, water		Nutritional Yeast	Lunch
Cyanocobalamin	other B vitamins, water		Nutritional Yeast, take it after drinking tea	Lunch
Vitamin C			Guava, chili peppers, lemon juice, oranges	Breakfast and lunch
Coenzyme Q10			Soyabeans, sesame seeds	Dinner
Linoleic Acid			Sunflower seeds	Lunch
Linolenic Acid			Soyabeans, soymilk, walnuts, chia seeds	Lunch
Beta Carotene	Fats		Prunes, carrots	Breakfast
Vitamin E	Vitamin C, Fats		sunflower seeds, almonds	Lunch
Vitamin D			15 minutes of sunlight
Vitamin K	Fats		Kale	Lunch
Calcium	Magnesium	Phosphorus, iron, tea, coffee, chocolate	Fortified soymilk, sesame seeds, sesame powder, tahini	Brunch and dinner
Phosphorus		Calcium, magnesium	Sunflower seeds	Lunch
Magesium	Calcium		Sesame seeds, almonds	Brunch and dinner
Sulfur			Tea, cocoa	Breakfast, brunch
Potassium		Liquorice	Guava, banana, avocado, sunflower seeds	Lunch
Sodium			Miso paste
Iron	Vitamin A, vitamin C, fermented foods	Calcium, wine, tea, cofffee	Cocoa powder, pea protein, cashew nuts,	Breakfast
Zinc		Tortillas, dairy products	Sunflower seeds, sesame seeds	Lunch
Iodine	selenium	Brussels sprouts, cabbage, cauliflower, kale, turnip, bok choy	Seaweed	Dinner
Selenium			Sesame seeds, brazil nuts	Dinner
Copper			Sunflower seeds	Breakfast
Manganese		Soybeans, spinach	sunflower seeds	Breakfast
Chromium	Vitamin C		Oats, Brazil nuts	Dinner
Molybdenum			Beans, almonds, soymilk	Brunch and dinner
Nickel	Iron, sulfur		Black tea, cocoa	Brunch
Silicon			Oats	Dinner
Dietary fats			Almonds, macadamia nuts, avocados, walnuts