CRON Perfection

I set myself a task for today; to create a CRON perfect meal plan, and managed to come up with one day that reaches targets for 100% of the RDA for vitamins and minerals and with relatively low calories and an acceptable macronutrient balance.

I’ll keep working at it to see what else I can come up with. This could keep me busy for hours!

I am also a little concerned that some of the values are too high, but I am all for variety, so I wouldn't recommend eating the same foods each day. I am hoping that a longer term plan would provide more balance.

Ultimately I would like to create a whole week of menus and streamline the calories if possible. It also seems like a lot of food. I usually don't like to be chewing all day.

I'm not sure if I will actually use this plan, maybe I'll give it a try but I just really enjoy playing around the numbers to see what I can create.

One day, through all the experience and trial and error, I'll create absolute CRON perfection!


Breakfast:

1 cup fat free yogurt
1 small banana
1 tablespoon ground flax seed
¼ cup rice bran
Stevia to taste
1 cup green tea

Lunch:
100 g cottage cheese
1 tablespoon mustard
1 small carrot
1 cup peeled cucumber
12 almonds
1 cup peppermint tea

Afternoon Snack:
1 1/2 cups raw spinach
8 spears of asparagus steamed
100 grams grape tomato
½ tablespoon tahini
Juice of ½ lemon
1 clove garlic
(Make a salad dressing by combining lemon juice, tahini and crushed garlic with just enough water to thin to desired consistency).

Dinner:
1 cup shredded romaine lettuce
100 g steamed green beans
1 2.5 inch diameter potato boiled
1 teaspoon olive oil
2 teaspoons red wine vinegar
100 g pink salmon canned with bones
1 tablespoon fresh parsley

Evening Snack:
1 cup fresh papaya
1 tablespoon raw sunflower seeds
1 cup chamomile tea

===========================================
Energy 1199.7 kcal 74%
Protein 81.9 g 81%
Carbs 146.5 g 65%
Fiber 32.1 g 128%
Fat 42.3 g 94%
Water 1959.2 g 73%

Vitamins (100%)
===========================================
Vitamin A 21752.2 IU 932%
Folate 665.1 µg 166%
B1 (Thiamine) 2.2 mg 198%
B2 (Riboflavin) 1.9 mg 175%
B3 (Niacin) 27.1 mg 194%
B5 (Pantothenic Acid) 7.8 mg 156%
B6 (Pyridoxine) 3.2 mg 243%
B12 (Cyanocobalamin) 7.2 µg 298%
Vitamin C 213.9 mg 285%
Vitamin D 466.0 IU 233%
Vitamin E 15.5 mg 103%
Vitamin K 516.9 µg 574%

Minerals (100%)
===========================================
Calcium 1341.5 mg 134%
Copper 2.5 mg 279%
Iron 18.0 mg 100%
Magnesium 683.1 mg 213%
Manganese 7.9 mg 442%
Phosphorus 1996.2 mg 285%
Potassium 4654.9 mg 99%
Selenium 87.7 µg 159%
Sodium 1918.1 mg 128%
Zinc 11.0 mg 138%

Lipids (66%)
===========================================
Saturated 7.1 g 35%
Omega-3 3.6 g 326%
Omega-6 11.6 g 97%