News driven meal plan

Updated August 2, 2026

A diet costing much less than SAD (standard American diet). 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,  W = Walmart.

8 AM:

2 organic green apples T, avocado (tiny tiny bag of 6) A, banana T, 2 mandarin oranges (3 lb. bag) A, sous vide (146°F, 55 min.) organic egg (1 dozen pkg.) A, 1 stick organic string cheese (8 serving package) A

3 organic prunes (2 lb. pkg with store label) 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. On alternate days take: 12 mg Methylene Blue Vivalifer/ 5,000 IU Vitamin D3 Vivanaturals, 1,000 mg antarctic Krill Oil narturebell/ 500 mg cocoa 10:1 extract Florida Herbal Pharmacy, 12,000 mg green coffee bean Fito Medic's/ 1,000 mg green tea extract Brieofood. 2,275 mg Liposomal Tumeric InGreens/ 1,000 mg garlic Mason Natural.

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. While eating breakfast, place on counter: Cup containing magnesium rod(s) in water, Bulk Supplements 2.2 lb. pkg. Glycine powder AMZN, Bulk Supplements 250 g. pkg. NAC powder AMZN. Sprinkle 3 g. Glycine and 1 g. NAC on the rods. After breakfast, swirl 50 times, then add more water to the 1/2 quart mark. Then, immediately 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 glycinate.

10 AM:

1 cup of organic frozen organic blueberries, each berry is small (24 oz. pkg.) T, 1/2 pkg. goat cheese (4 oz. pkg., plain) A, 1/4 pkg. of organic Tuscan Kale (10 oz. pkg.) T. Rinse 1/6 pkg. organic baby bella cremini mushrooms (8 oz. pkg.) T. Cut each mushroom in half, place in saucepan with a pinch of salt, and add filtered water to half an inch. Cover and set stovetop to induction power level 6 for 5 minutes. Let cool and then eat.

2 PM:

Lentils Medley: oat groats, white quinoa, green lentils (all organic from M with 10% bulk discount buying 25 lb. bags for each of lentils and white quinoa, and 50 lb. bag for oat groats), and organic sweet potatoes from T. When making this for the first time, a day earlier place 1/4 cup organic oat groats into a cereal bowl, add 2 cups filtered water, cover with a small plate, and place in fridge. Minute 0: place 1/4 cup organic green lentils into a medium saucepan. From the fridge, take the 1/4 cup organic oat groats including water it is soaking in and pour it into the medium saucepan, then add enough additional filtered water until the saucepan is about a third filled. Cover and cook at induction level 2. Add a new 1/4 cup amount of oat groats to the cereal bowl, add 2 cups water, cover with the small plate, and place in fridge for use tomorrow. Minute 45: add 1/4 cup organic white quinoa and add washed, unpeeled sweet potato chunks, stir, and replace lid. Minute 65: remove from heat and let sit, covered. Minute 70: remove lid, stir in some cold filtered water to cool, and sir in the following supplements (all from A): 5 g. Creatine Monohydrate Powder (from 2.2 lb. pkg. Bulk Supplements), 1 g. Quercetin Dihydrate Powder (from 1 lb. pkg. Bulk Supplements), approx. 3/4 g. cinnamon powder (from 2.5 oz. packet Ceylon Rustic Savour), approx. 1/2 g. freshly ground organic nutmeg (approx. 10 to 15 gentle strokes against a flat grating surface or microplane, so a single average whole nutmeg contains enough spice for about 10 separate meals).

Organic 85% lean grass-fed ground beef, 1 lb. pkg. from A, cooked at induction level 2 stirring continuously for 10 minutes until no pink remains, in a skillet using no oil, eat 1/4 pound right away, and place remainder in fridge right away eating 1/4 pound on each of the 3 following days. On each of the following 4 consecutive days, a 5.5 oz. can Goya Tinapa sardines in tomato sauce (green label) from 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.

I rarely eat out. When I do, I try to fill in with healthy items that are not part of my daily routine: 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 either one or both of 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: Mouthology  3-in 1 Fluoride-Free, 10% Nano-Hydroxyapatite fresh peppermint with xylitol. 3 pack for $26.99, 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.

Put toothpaste, 1/4 the size of a pea, on the back of your toothbrush, lick it off, swish with saliva throughout your teeth forming a mild foam/ teeth coating. Do not spit out until you have finished brushing. 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: 1/2 cup black beans soaked overnight adding 1T olive oil when cooking, 2 oz raw walnuts paired with dark chocolate. 1 oz. pumpkin seeds roasted 15 min at 350, also pumpkin flesh, pair with lemon or bell pepper (vitamin c). Chewed raw broccoli, or chop and let sit out 45 minutes before steaming, add mustard seed powder after cooking or during preferably eating raw. Tomatoes cooked for 30 minutes, paired with olive oil and perhaps also garlic. Berkey water filter.

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