Most folks on here can probably be classified as at least mildly obsessed with optimizing health. As such, we are often interested in what others are doing to optimize various interventions, so that we may learn and perhaps adopt some cool idea that otherwise didn’t occur to us, or a jumping off point, inspiration, idea generation. Diet is part of it. And so, I wanted to start a thread, that hopefully can be added to over time, whererin we can discuss various staples we consume on a regular basis. Often such staples undergo various changes and refinements as we learn more, products disappear or new products appear.
I’ll go first. One of my staples is a breakfast “soup” (can’t really call it a cereal, lol), which I eat Monday through Friday, so 5 times a week. It’s undergone tons of changes over the past 25 years or so, but now it’s been pretty stable for the past 6 years or so.
1)Oat Bran - 1/4 cup - 57 calories [Approx.: fiber 3.5g, protein 4g carb 16g fat 1.5g]
Oat bran, raw nutrition facts and analysis..
2)Wheat Bran - 1 tbsp - 8 calories [Approx.: fiber 1.5g]
3)Wheat Germ - 1 tbsp - 25 calories [Approx.: fiber 1g, protein 2g, carb 4g, fat 1g]
4)Brewer’s Yeast (Solgar) - 1tbsp - 55 calories [Approx.: fiber 3g, protein: 7g, carb 7g, fat 0.75g]
5)Soy Protein Isolate, unflavored (Now Sports) - 1/3 cup - 90 calories [Approx.: protein 20g]
https://www.nowfoods.com/products/sports-nutrition/soy-protein-isolate-unflavored-powder
5*) MONDAY and THURSDAY only (my heavy weightlifting exercise days) - Pea Protein unflavored, low salt (Folona, LLC) - 2 scoops 35g - 141 calories [Approx.: protein 30g, carb 0.9g fat 2.7g]
6)Flax seeds (ground) - 1tbsp - 50 calories [Approx.: fiber 3g, protein 2g, carb 4g, fat 4g]
7)Psyllium Husks Powder (Yerba Prima) - 1 tbsp - 45 calories [Approx.: fiber 14g]
All the powders are mixed in a big bowl (repurposed salad bowl), and dissolved in 4 cups of white tea.
The values are approximate, because I don’t measure out tablespoons in a labratory, but there is usually a slight top, so one can assume it’s slightly more than 1 tablespoon. Nonetheless, this base of the “soup” has total values of:
a)Calories - 330; Mondays and Thursdays with the additional pea protein - 471 calories - here one has to take into account, that some of what counts as “carbs” in calories, may not be so called “net” carbs because it’s essentially fiber. So depending on how you look, it could be more (bacteria creating short chain fatty acids), or less (indigestible fibers not absorbed calorically).
b)Fiber - 26 grams - I didn’t break it down into soluble and insoluble, but there are both featured here
c)Protein - 35g; Mondays and Thursdays with the additional pea protein - 65g
That is the base. Then I add fruit to it, but I’m not going to count the nutritional values here, as the fruit combinations change. I add a seasonal mix of berries, usually 2 different berries, each approx. 1 cup, so 1 cup blueberries + 1 cup strawberries, or 1 cup blueberries + 1 cup blackberries, or 1 cup strawberries + 1 cup raspberries etc.
As can be seen, it represents a good portion of my daily caloric, fiber and protein needs. The rest of my daily breakfast - this time every day of the week, not just M-F as with the soup - mix of almonds, walnuts and peanuts and a fruit selection (citrus + 2 others, seasonally). Washed down with white tea. Then supplements. And that’s it for breakfast!
The soup is perhaps not the most tasty thing for the average person (my wife looks at it with horror), but I’ve developed a taste for it, and the berries in it really do a lot to make it quite tasty 
Your turn, to spill your favorite (or secret weapon!).
