NuQuota

Protein: 100g of complete protein.

• 30g clam protein (3.00 R99 or 4.00 TJs)
• 2pak of TJs canned anchovies
• 0.5c chickpeas (bulk) 0.20
• 0.5c lentils (bulk) 0.15
• 0.5c split peas (bulk) 0.15
• 0.5c green peas or mung beans (bulk) 0.15
• 1.5tbsp nutritional yeast (bulk) 0.15 (Buy from good brands to avoid rocks in your food!)

Vitamins+minerals: Satisfies the NHA health guidelines.

• 1tsp salt (bulk) 0.02
• 1tbsp dried parsely flakes (bulk) 0.40
• 1 large carrot (Rlph) 0.10
• 1/4c shiitake mushrooms / 3-4 medium caps (R99) 0.30
• 1/2c oats, 1/4c chia seeds, 1/4c poppey seeds (Usual breakfast) 0.50
• 1 kiwi (dinner or breakfast) 0.50
• 1/4c almond or hemp seeds (dinner or breakfast) 0.25

Extras: Optional.

• 1/4c olive oil (Rlph) 0.60 (not needed if clams are bought from TJ)
• 1pak herbal tea (WF) 0.30

Total Cost per Day: $7.37

Cooking instructions:

“What’s Cookin’ Doc?”

1. The night before, add 4 cups of water to a large cooking pot - at least 3 quarts large - and toss in the chickpeas (to soak them overnight).
2. In the morning, bring the pot to a boil and toss in the green peas (if using them). Boil them for 30 minutes.
3. Toss in the lentils, the split peas, and mung beans (if you’re using them). Boil them another 20 min.
4. Add the clams and carrots. If you would like, you may now add in the mushrooms, but I usually boil up a small volume of water in a kettle and let the dried mushrooms sit in a small layer of water until ready to eat. Boil the mixture for another 10 min.
5. Serve with nutritional yeast, parsley, and olive oil.

“Plenty of Cobbler at the Bottom”

1. The night before, get a mug and fill it with 1/2c of rolled oats.
2. Add 1/4c of chia seeds and 1/4c of poppey seeds.
3. Add anything else you want like fruits, syrup, or cinnamon powder, but save any nuts until tomorrow morning.
4. Fill the mug with 1/2c almond milk.
5. Cap the mug and let it sit overnight.
6. In the morning, crush up some of the nuts and sprinkle them over the top. I like walnuts and some honey on top.

That is all the cooking done for the day with minimal work. You get a complete nutrition with this plan. Shiitake mushrooms, however, aren’t strictly necessary if you are fine lacking 13% daily recommended glutamic acid intake, but you may buy them at 99 Ranch if you need them. Lastly, to scale up the protein, increase the protein ingredients amount (desired amount)/100.