The Multivitamin Diet

I decided to create a one day meal plan that provides, by eating whole foods, the same nutrients, and amounts of those nutrients, that eight capsules of Thorne Nutri-Fem multivitamin in one daily dose provides. This is a reminder that we should always use supplements as a supplement to real food!

24 nutrients, one days worth of food, 100% of daily recommended value of each nutrient to equal what you would get in a multivitamin. I used whfoods.org to help me with the menu plan listed at the bottom.

multivitamins-1

  • Vitamin A – ½ cup carrots, ½ cup sweet potato
  • Vitamin C – ½ cup strawberries, ½ cup pineapple
  • Vitamin D – 4 ounces of salmon
  • Vitamin E – ¼ cup sunflower seeds, 2 cups spinach
  • Vitamin K – 100 mcg – 1 cup asparagus
  • Thiamin (or vitamin B1) – you can get this from your sunflower seeds!
  • Riboflavin (or vitamin B2) – 2 eggs, (that one cup of spinach) and 1 cup yogurt
  • Niacin (or vitamin B3) – 4 ounces chicken
  • Vitamin B6 – part from 4 ounces chicken, 4 ounces salmon and 1 banana
  • Folate – part from 1 cup spinach, part from asparagus
  • Vitamin B12 – plenty from salmon, some from chicken
  • Biotin – almonds, eggs and carrots
  • Pantothenic Acid – 1 avocado, sweet potato, chicken
  • Calcium – spinach, yogurt, at least 1 ounce cheese
  • Iodine – yogurt, egg, salmon
  • Magnesium – spinach and sunflower seeds
  • Zinc – spinach, asparagus, yogurt, ½ cup cashews (A harder mineral to get when maxed out on meat already for the day. Beef and lamb are also high.)
  • Selenium – salmon, asparagus
  • Copper – sunflower seeds, asparagus
  • Manganese – pineapple, raspberries, strawberries
  • Chromium – 2 cups broccoli? * This is a tough one, but we don’t need to get every nutrient all the time. Another day could be a higher chromium day)
  • Molybdenum – eggs, carrots, yogurt, almonds
  • Potassium – spinach, asparagus, carrots, sweet potato, avocado
  • Choline – eggs, asparagus, spinach, chicken

The meals: gluten, soy, dairy, corn free (you could totally go vegetarian on this, and nightshade free, as well)

  • Breakfast – 2 eggs, ½ avocado, ½ cup raspberries
  • Snack – ½ cup carrots, at least 1 oz cheese, 1/2 cup of cashews
  • Lunch – 2 cups spinach, ¼ cup sunflower seeds, ½ cup strawberries, 1/2 avocado, 4 oz chicken, (salt and pepper to taste, olive oil and apple cider vinegar dressing)
  • Snack – 1 cup yogurt, 1 banana, ¼ cup almonds, ½ cup raspberries
  • Dinner – 4 oz salmon, ½ cup mashed sweet potato, 1 cup asparagus
  • Dessert – ½ cup pineapple

Doesn’t seem too hard, right!?