Is there an infographic for?

Is there an infographic for IST meals?
I moved out I'm clueless about what to cook and what groceries to buy.

  1. 2 months ago
    Anonymous

    Read the fucking sticky, holy shit

    • 2 months ago
      Anonymous

      Sticky has dead links nothing else.

      https://i.imgur.com/MU7DaXq.jpg

      Thanks, got any more?

  2. 2 months ago
    Anonymous
    • 2 months ago
      Anonymous

      Learn to cook. If you eat unprocessed foods and cook them yourself, you are already ahead of most people. Figure out what distribution of macros you want to aim for and try to reach those and you are golden.
      Just no processed shit.
      is a decent starting point.

      • 2 months ago
        Anonymous

        I'm 5'10 and 165 so I just want to maintain my weight, eat somewhat healthy and cheap.
        But since I'm retarded I end up buying lots of processed garbage when shopping for groceries. Also I've been eating nothing but chicken breast for meat.

        • 2 months ago
          Anonymous

          >Also I've been eating nothing but chicken breast for meat.
          There's worse meats you could have chosen. Chicken is cheap, and not bad for you. Also consider learning to cook with eggs, other poultry if on clearance, lean pork and whatever fish is reduced in price. Picrel was a guide I made a while back about the cost effectiveness of different proteins. Since then prices have gone up, but relatively speaking it should still hold somewhat true. Just assume that since that infographic was made, meats and any non plant based proteins have had bigger price increases than the plant based ones. For example chicken breast used to be 10,99€/kg, now it's 17,99€/kg. I personally buy chicken legs and butcher them myself, mostly because I want the bones and fat for cooking (stock and as cooking fat), but also because the filets that I get come out to roughly 9€/kg at the end. Half that of chickenbreast.
          General disclaimer: Those protein values are the basic values. Plant protein is usually not as complete as animal protein, meaning if you eat nothing but that protein, to get the same amount of "usable" protein you need more plant than animal protein. This difference shrinks when you have a whole meal with other ingredients, but it's worth mentioning. Look into PDCAAS and DIAAS if you want to know more. Both have wikipedia entries.

          • 2 months ago
            Anonymous

            I paid 10,99€ for the chicken and thanks for the general advice.

    • 2 months ago
      Anonymous

      Good chart, but DON'T EAT BEANS.
      Pythagoras already knew not to eat beans, so why would you do it you dumbfuck. Just don't eat beans!! DON'T.

      • 2 months ago
        Anonymous
      • 2 months ago
        Anonymous

        Fuck you I love beans

    • 2 months ago
      Sage

      This is legit pretty good except for the seed oil bs.
      I'll add you might wanna get frozen fruit and/or veggies since they don't really last that long fresh and are shit in a can.

      • 2 months ago
        Anonymous

        >steam/boil vegetables
        Kill. Your. Self.

        • 2 months ago
          Anonymous

          >t. newfag
          I didn't make that, and it's general help to retarded zoomers that can't grocery shop or cook.

      • 2 months ago
        Anonymous

        Drinking a bunch of milk is fucking retarded. Bags of frozen mixed vegetables are kino though

        • 2 months ago
          Anonymous

          it's only 4 pints of milk
          1/2 gomad

          • 2 months ago
            Anonymous

            How do you not see that half a gallon of milk in a day is ridiculous? Are you American?

            • 2 months ago
              Anonymous

              2 pints of milk with breakfast is reasonable
              1 pint before lunch as a snack is reasonable
              2 pints with lunch is reasonable
              1 pint before dinner as a snack is reasonable
              2 pints with dinner is reasonable
              That's two half GOMAD and still reasonable
              You are obviously brown

              • 2 months ago
                Anonymous

                Post weight, mayo-monkey

              • 2 months ago
                Anonymous

                Post body.

                lmao seething shitskins

              • 2 months ago
                Anonymous

                Post body scared whyteboi

              • 2 months ago
                Anonymous

                Post body.

        • 2 months ago
          Anonymous

          non-white detected

      • 2 months ago
        Anonymous

        that example meal plan is horrible wtf

    • 2 months ago
      Anonymous

      oh lordy that needs to be updated:

      Bread should be naturally fermented - this process has been shrunken down from 2 days down to only a few hours and buying white bread (basically cake) will cause a spike in insulin levels. Brown bread is preferable but if it is not naturally fermented then it will still be digested faster than usual and cause a higher increase in blood sugar levels compared to actual bread.

      NO canola or sesame oil, peanut oil is preferable but is still of lower quality for your health

      Peanut butter should be bought WITHOUT any added sugars; most name-brand peanut butters are also comprised of other vegetable oils - the labels must be read before buying

      Butter should be actual butter and NOT margarine or 'plant-based'. Preferably you should be buying grass-fed butter. Buy non-salted butter as you can add your own salt.

      WASH your rice and legumes as much as possible. 3-5 times especially if you plan on consuming lots.

      Terriyaki sauce is essentially onions sauce with added sugar - while it tastes good it should be used in very low amounts or not at all. Your palette will enjoy foods without added sugars.

      Chili powders are irritating to the GI tract and should be consumed in moderation. If you must consume everything with hot sauce - eat probiotic yogurt every day.

      All vegetables and fruits should be organic. If not, wash them as well as you can. I will peel carrots if they are not organic.

      • 2 months ago
        Anonymous

        >WASH your rice
        Why bother
        >All vegetables and fruits should be organic
        Unnecessary

        • 2 months ago
          Anonymous

          Washing once gets off excess starch and keeps your rice from gumming, soaking or multiple washes is a meme however

          • 2 months ago
            Anonymous

            I like my rice gumming

    • 2 months ago
      Anonymous

      What is the optimal water to consume

      • 2 months ago
        Anonymous

        Sewer water to strengthen your microbiome

      • 2 months ago
        Anonymous

        Reverse osmosis

      • 2 months ago
        Anonymous

        I always try to aim for about 70 ounces a day. What Myfitnesspal recommends.

    • 2 months ago
      Anonymous

      This is okay. The only cringe is "lots of fats". You don't need to add oil to your food, you get enough fat from red meat and fish.

    • 2 months ago
      Anonymous

      >canola oil
      Garbage post dude

  3. 2 months ago
    Anonymous

    i was about to cum to these legs but then i saw the whore tat sticking out from the sock

  4. 2 months ago
    Anonymous
  5. 2 months ago
    Anonymous

    broc and basa

    • 2 months ago
      Anonymous

      looks disgusting
      learn how to fucking cook

  6. 2 months ago
    Anonymous
  7. 2 months ago
    Anonymous

    It's old, there's probably better ones, but this has many. YouTube has mostly replaced infographics for this purpose

    https://imgur.io/a/5nbmA

  8. 2 months ago
    Anonymous

    What's the redpill on tallow vs butter

    • 2 months ago
      Anonymous

      Both are good, tallow probably slightly better, but I don't love how it makes some food taste

  9. 2 months ago
    Anonymous

    You need to be eating 36 raw eggs a day and a gallon of milk. This has the effect of one cycle of dianabol. Enjoy

  10. 2 months ago
    Anonymous

    buy a food scale and watch youtube videos
    also read the sticky op a gay KWAB and SLOB etc

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