The following recipe will meet 100% of the RDAs for a woman age 44 (which is what I am) at only 1202.1 calories. By adding in four 16.9 oz bottles of water for the day, I can then say that I’ve met all daily requirements with this one meal without supplementing with any vitamins in any way.

The Ultimate Meal

Ingredients

• 5 oz Atlantic salmon
• 3 large brown eggs
• 1.5 cup spinach, chopped
• 1 cup bok choy, chopped
• 1 medium red bell pepper, sliced or diced
• 1 cup portabella mushrooms, sliced
• 25 raw almonds, slivered
• 1/2 cup parsley, chopped
• 4 tbsp ground mustard seed
• 3 tbsp ground turmeric
• 1 tbsp grated ginger root
• 2 tsp ground black pepper
• 1/2 tsp sea salt
• 1 tsp ghee
• 2 tbsp Pecorino Romano cheese, dry, grated

Directions

1. Heat up a wok or large fry pan on high heat with the ghee butter.
2. Once the ghee is melted, add all the ingredients to the pan other than the salmon, romano cheese and eggs.
3. Sauté the ingredients until heated through and softened, then reduce the heat to medium high.
4. Clear a space in the pan for the salmon, then add it to the pan.
5. Cook the salmon on each side until lightly browned.
6. Chop the salmon into pieces, and mix it into the other ingredients.
7. Continue mixing and cooking the salmon until all of the dark pink has gone.
8. In a container on the side, break both eggs and mix them thoroughly.
9. Add the eggs to the pan, and mix them with the other ingredients.
10. Keep mixing and cooking the eggs until they are set and firm.
11. Remove the pan from heat. Toss the Romano cheese over the ingredients.
12. Serve.

Nutritional Breakdown

Energy 1202.1
Alcohol 0.0 g
Ash 21.7 g
Caffeine 0.0 mg
Water 849.3 g (100%)

Carbohydrates 67.1 g
Fiber 28.9 g (100%)
Net Carbs 38.2 g
Starch 17.1 g
Sugars 15.2 g
Fructose 4.0 g
Galactose 0.1 g
Glucose 7.8 g
Lactose 0.0 g
Maltose 0.0 g
Sucrose 3.3 g
Sugar Alcohol 1.5 g

Fat 68.4 g
Monounsaturated 29.0 g
Polyunsaturated 16.7 g
Omega-3 5.4 g (494%)
Omega-6 10.9 g (91%)
Saturated 15.2 g
Trans-Fats 0.186 g
Cholesterol 674.18 mg
Phytosterol 45.0 mg

Protein 91.5 g
Meets over 100% for all of the following Proteins, making the meal a complete source of all necessary proteins:
Cystine, Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Tyrosin, and Valine

Sodium 1918.5 mg (128%)

Of note, if sodium needs to be reduced, then simply use 1/4 tsp rather than 1/2 tsp. Some sodium is necessary every day, and without some salt added, it may be possible with 4 bottles of water that hyponatremia could occur.

CRON-O-Meter

I’m adding the images from cronometer to show the breakdown. Because chromium, biotin and other values are oftentimes not in the databases, I’ve supplemented their data with food analysis charts from Food Composition and Nutrition Tables, 7th Edition by Souci, Bachmann, and Kraut.

Alternative ingredients (shrimp in place of eggs)

• 6 oz Atlantic salmon
• 5 oz brown shrimp, pre-cooked and frozen
• 1 cup spinach, chopped
• 1 cup bok choy, chopped
• 1 medium red bell pepper, sliced or diced
• 1 cup portabella mushrooms, sliced
• 30 raw almonds, slivered
• 1/2 cup parsley, chopped
• 3 tbsp ground mustard seed
• 3 tbsp ground turmeric
• 1 tbsp grated ginger root
• 1 tbsp ground black pepper
• 1.5 tsp tsp soy sauce
• 1 tbsp peanut oil
• 3 tbsp Pecorino Romano cheese, dry, grated

Directions

1. Heat up a wok or large fry pan on high heat with the ghee butter.
2. Once the ghee is melted, add all the ingredients to the pan other than the salmon, romano cheese and shrimp.
3. Sauté the ingredients until heated through and softened, then reduce the heat to medium high.
4. Clear a space in the pan for the salmon, then add it to the pan.
5. Cook the salmon on each side until lightly browned.
6. Chop the salmon into pieces, and mix it into the other ingredients.
7. Continue mixing and cooking the salmon until all of the dark pink has gone.
8. Add the shrimp, mix with the other ingredients and heat through.
9. Remove the pan from heat. Toss the Romano cheese over the ingredients.