No mammal meat

What it removes

Removes every food tagged mammal.

• mammal · 249 ingredients: Lard; Lamb, ground; Beef, ground; Bologna, beef; Scrapple, pork; Fat, beef tallow; Ham salad spread; Headcheese, pork; Beef, cured, dried; Beef, steak, round; Beef, cured, pastrami; Pork, cured, salt pork; and 237 more.

What survives

4,653 of 5,741 foods survive, 4,265 of those the generator may draw on.

Which nutrients get harder

A day built the same way still reaches every nutrient it reached before.

27 of 29 nutrients without the filter, 27 of 29 with it.

A day written by hand

No mammal meat

• Breakfast: Oats (1/2 cup dry · 40 g), Milk, 2% (1 cup · 244 g), Banana (1 medium · 118 g), Walnuts (1 oz · 28 g)
• Lunch: Chicken breast (4 oz · 113 g), Whole wheat bread (2 slices · 112 g), Hummus (1/4 cup · 62 g), Romaine lettuce (2 cups shredded · 94 g), Cherry tomatoes (1 cup · 149 g)
• Dinner: Salmon, wild (4 oz · 113 g), Quinoa (1 cup cooked · 185 g), Kale (1 cup cooked · 130 g), Bok choy (1 cup cooked · 170 g), Extra virgin olive oil (1 tbsp · 14 g)
• Snack: Greek yogurt, plain (1 cup · 227 g), Blueberries (1 cup · 148 g)

covers 24 of 29 · short on choline, vitamin e, iron

Breakfast has 2.9 mg of plant iron and almost no vitamin C (11 mg) or meat alongside it. Absorption will sit at the low end. Peppers, citrus, strawberries or broccoli in the same meal change this materially.

Breakfast puts 347 mg of calcium alongside its iron, and calcium blunts iron absorption. Moving milk, 2% to a different meal costs nothing. Also in Dinner.

Dinner carries 5.1 mcg of B12, but absorption saturates near 1.5 mcg per meal — most of the rest passes through. Spreading B12 across meals captures more of it than eating more in one sitting.

Phytate-to-zinc molar ratio is about 12 — moderate. Zinc absorption sits near the middle of its range.

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