Previously we have looked at ways to consume all your vitamin and minerals needs in one day through balanced diet plans, Vegans plans and more. Today’s plan is looking at how do you get all your vitamins & mineral s in one day without having to cook any food. So I popped in my nearest local small supermarket and picked out all I need to hit my daily vitamin & mineral needs. As a slight bend to the rules I allowed the use of a microwave (this hardly counts as cooking). So take a look at the plan below.

The calorie total was 2000 cals which for some is too little, simply add more meals or have larger quantities. If need less calories then use the 1500 calorie option. Calorie and especially micro-nutrient counting are not an exact science with wide range of factors that affect the data. So use this for illustrative purposes and continue to eat a varied and balanced diet. Targets are set for 75kg active male, information from

But surely it is healthier to cook? This is true, but too often people swing between great food preparation and eating well to no time to prepare food and horrendous eating. To be able to ride a busy period without coming off the track is very helpful. This plan points the way, using bought pre-cooked chicken, mash, spinach you can prepare all these meals in under 2 minutes. Check it out –

You will notice the nutrition plan has gone significantly over the recommended intake of vitamin A. This is almost all from the sweet potato (75% of day’s intake). There are two forms of Vitamin A and toxicity issues are largely related to the active form found in animal products over vegetables ones. However, it shows just some of the many aspects and complications to nutrition.

Supplements – Vitamin D Could be fulfilled by going into the sun for 10-60 minutes depending on your skin tone. In the USA/UK the sun is too low in the sky for this effect during the winter months. Outside of sun exposure Vitamin D3 supplements can fulfil the need. Many products are fortified with vitamins which offer another way to hit your targets, e.g. some breakfast cereals


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