News driven meal plan

Updated August 14, 2025

A diet costing less than $10 per day/ $3,650 per year. Not bogged down by custom or tradition; continuously revised based on the latest science news. This diet is healthy and easy. Store abbreviations: T = Trader Joe's, A = Aldi, G = Giant Food, M = Mom's Organic Market, AMZN = Amazon, U = United Nuclear.

8 AM:

organic gala apple (or 2 small ones) A, avocado (tiny tiny bag of 6) T, banana T, 2 mandarin oranges (3 lb. bag) A, sous vide (146°F, 55 min.) organic egg (1 dozen pkg.) 1 egg, T or A, 1 serving of organic string cheese (8 serving package) A, 1/7th of a bar of Lindt unsweetened !00% dark chocolate, look for sale G.

3 organic prunes (10% off for 2 approx. 88 oz. pkgs.) M. Swallow 1 capsule/ soft gel at a time of the following supplements (all from AMZN) while chewing the prunes: 1,000 mg. Ester C, 200 mg. Tnvitamins CoQ-10, 30 mg. zinc (including 2 mg. copper) Nature's Life, 100 mcg. vitamin K2-MK7 Bulk Supplements, 12 mg. Methylene Blue Vivalifer. Also, take on alternate days: 5,000 IU Vitamin D3/ 2,275 mg. Liposomal Tumeric InGreens.

Buy package of 5- 99.995% pure magnesium rods U. Place 1 bar in quart Pyrex glass measuring cup (add 1 or more rods as they shrink after many months), add filtered water to about 1/2" above rod(s) and place in fridge. Each morning, place on counter: Cup containing magnesium rod(s) in water, Nutricost 1 lb. jar malic acid powder AMZN, Bulk Supplements 2.2 lb. pkg. Glycine powder AMZN, Bulk Supplements 250 g. pkg. NAC powder AMZN. Sprinkle 1 g. malic acid on the magnesium rod(s). After eating half your breakfast, sprinkle 3 g. Glycine and 1 g. NAC on the rods. Add more water to the 1 quart mark and stir a little. After finishing breakfast, stir a little and drink it down leaving rod(s) at the bottom. Add water again to about 1/2" above rod(s) and place back in fridge. In addition to Glycine and NAC, this is a good source of molecular hydrogen and magnesium malate.

10 AM:

1 cup of organic frozen blueberries or strawberries (24 oz. pkg.) A, 1/2 pkg. goat cheese (4 oz. pkg., plain) A. 1/6 pkg. organic baby bella cremini mushrooms (8 oz. pkg.) T, 1/6 pkg. of 3- romaine lettuce Josie's Organics (12 oz. pkg.) T.

2 tsp. cold-pressed extra-virgin organic 100% olive oil T.

2 PM:

Lentils Medley (makes 2 servings, eaten on consecutive days): Place in a half gallon saucepan, organic 1/2 cup each: oat groats, long grain white rice, green lentils (all from M with 10% bulk discount buying 25 lb. bags for each of lentils and white rice, and 50 lb. bag for oat groats), with unpeeled organic sweet potatoes mixed in. Rinse/ strain with cold water. Fill until about 1-1/2" short of full with filtered water. Add lid. All cooking temperatures should be induction level 2: Cook 40 min., off 15 min., cook 15 min., off 15 min., cook 13 min., off 15 min., cook 12 min., remove from stove, place on hotplate to cool for 30 min., with lid. Each day, place the following supplements (all from AMZN) on the counter right before eating: 2.2 lb. package Creatine Monohydrate Powder, 1.1 lb. pkg. Bulk Supplements, Quercetin Dihydrate Powder, Bulk Supplements, 2.5 oz. packet cinnamon powder, Ceylon Rustic Savour. Sprinkle on each day: 5 g. Creatine, 1 g. Quercetin, approx. 3/4 g. cinnamon.

Organic 85% lean grass-fed ground beef, 1 lb. pkg. cooked at induction level 2 for 45 minutes, stirring at start and every 15 minutes, in skillet using no oil, eat 1/4 pound on each of 4 consecutive days A. On each of the following 4 consecutive days, a 5.5 oz. can Goya Tinaoa sardines in tomato sauce (green label) G.

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Prescription drugs (see if your doctor recommends for longevity), Cost Plus pharmacy: 

Sirolimus tab 2 mg. (generic for Rapamycin), Take 1 tablet on day 0, then take 2 tablets on day 7, then take 3 tablets on day 14, then take 3 tablets every 7 days.

Tadalafil tab 5 mg. (generic for Cialis), Take 1 tablet 2 times weekly, Sunday and Thursday.

For variety, once a week after religious services there is a brunch where I eat a mix of fresh cantaloupe, honeydew, pineapple, lettuce, red grapes, hearts of palm, tomatoes, red pepper, broccoli, cauliflower, onion, plus tuna fish or salmon, gefilte fish, horseradish, hummus, black coffee (I bring my own ceramic coffee cup, to avoid plastic) with no sugar or cream. This substitutes for my normal 10 AM and 2 PM meals.

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Check out the 3% cash back on all purchases at grocery stores using a BP credit card. This applies for pure grocery stores like Trader Joe's and Aldi, but not mixed purpose businesses like Amazon or Walmart which have their own rebate programs (between 2 and 5%).

Finally, everyone (men and women) should buy this inexpensive portable bidet from Amazon or Ebay: 450 ml. capacity, can be separated into 3 sections for easy cleaning/ drying after use. Especially useful for situations like pandemics, when bath tissue may be in short supply.

Oral Hygiene-- how to avoid problems at the dentist:

Avoid eating hard foods. Don't chew ice. Where cooking is needed use low heat. Letting hard foods cool and absorb water after cooking can also aid in softening.

Avoid excessively hot or cold foods.

Avoid foods that have high acid, such as lemons and limes. Cooking them can make them less acidic.

Toothpaste: Miessence Mint Toothpaste for Sensitive Teeth - Whitening, All-Natural, Fluoride-Free AMZN.

Toothbrushes are either soft (cost more, but best), medium, or hard. 2 pack Target Up and Up deep clean.

Brush and floss twice a day, as follows:

Simulate your gums using 14 motions: Use your toothbrush as follows: (1) Gently brush the top roof of your mouth and (2) the surface of your tongue. (3) Brush your left and (4) right cheek. (5) Brush the gums above your top left and (6) right teeth and below your bottom (7) left and (8) right teeth. Use your tongue as follows: (9) Stimulate the inside mouth in front of your top front teeth and (10) in front of your bottom front teeth. (11) Stimulate your inner gums above your top front teeth (12) and below your bottom front teeth. (13) Stimulate your inner gums in front of your side top teeth and (14) in front of your side bottom teeth.

Flossing. Adults normally have 32 teeth. The middle tooth on each level I call tooth number eight. I buy 100 feet of unwaxed floss (not treated with PFAS) at Food Lion. Cut a one foot length of floss. Hold the edge of the floss between your thumb and forefinger, all pointing down. Then wrap the floss twice around your forefinger and floss, gripping the other end of the floss with your other hand. Begin by flossing the outer edge of tooth number one, the first tooth. Between outer teeth, slightly slant the floss so that the forward end is angled toward the center of your mouth. This will make the floss less likely to break. Quickly snap the floss up and down, two or three times, between teeth. If the floss breaks, try to remove it but don't worry if you can't. Trying to force the floss loose is often futile. It will usually come loose by itself during the next one or two flossings.

Brush using a minimum of 4 and a maximum of 6 gentile up/ down strokes at each location throughout your teeth, per session.

Rinse with water two times, each time pushing water through teeth and then gargling with water. Do not use mouthwash. During cold season and only when at high risk of getting sick or when early symptoms appear, use Xclear xylitol nasal spray, letting it seep down from your sinuses into your throat for gargling, up to twice a day.

Under study: augmented NAC 3/ day for 3 months then: 1/ day (chlorine dioxide during day, 1 augmented NAC at night), Lugol's iodine 15 drops in water before bed, wear an Lifewave X39 arc microcurrent patch 3 hours per day.

Please do your own research and/ or seek professional advice, since I am not a nutrition or healthcare professional.