I pronounce to post the "roman empire" composition of my lists. This post is kind of off topic, because this is clearly neolithic nutrition and here it is about paleolithic nutrition. So, thats just a neolithic counter example In contrast to industrial nutrition (of the last 150 years) I (personally!) consider neolithic nutrition (of the last 6000 years) to have health advantages. Ok here it is. One legioneer got 1 "bilibra" (610g) of grain every day (other sources read out up to 900g). This was usually spelt or emmer, sometimes barley. For case of illness rice was available (rice is low toxin). A partly sprouted -and dried again- variety of grain was available. When maching, they had no chance to soak or sprout. They had additional fat, olive oil when resting, pork fat (bacon) when marching. Every 8 legioneers milled and cooked the food themselves everyday. This is the amount they really ate, personally i find 600g very much. Romans had a variety of vegetables and spices to add. As a modern example (cheap) for the still missing Vitamin A and C I suggest carrots for A and fennel for C (a little roman-like). My roman example was: item grams kcal Barley 600 1999.5 Mohrr=FCbe Karotte frisch 100 28.0 Oliven=F6l 20 185.6 Fenchel frisch 100 27.0 this resulted (again forgive german, i had that ready): item yield recommended percent fulfilled Energie: 2240.1 kcal 2600.0 kcal 86 Eiweiss: 67.1 g 55.0 g 122 Fett: 33.0 g 75.5 g 44 Kohlenhydrate: 386.6 g 408.0 g 95 mehrf. ung. FS: 8.6 g 10.0 g 86 Ballaststoffe: 72.4 g 30.0 g 241 Natrium: 270.2 mg 2000.0 mg 14 Kalium: 3390.0 mg 3500.0 mg 97 Magnesium: 705.0 mg 350.0 mg 201 Calcium: 380.0 mg 800.0 mg 48 Phosphor: 2121.0 mg 800.0 mg 265 Eisen: 20.2 mg 12.0 mg 168 Zink: 18.7 mg 15.0 mg 124 Vit. A: 2420.0 =B5g 1000.0 =B5g 242 Vit. E: 12.9 mg 12.0 mg 107 Fols=E4ure: 257.2 =B5g 160.0 =B5g 161 Vit. B1: 2.9 mg 1.4 mg 205 Vit. B2: 1.1 mg 1.7 mg 66 Vit. B6: 3.6 mg 1.8 mg 198 Vit. C: 100.0 mg 75.0 mg 133 This is a ancient composition similar in all the 10000 years of grain production. From Linearband over oetzi over roman to middle ages up to the advent of industrialization. Note: This is *not* a paleolithic composition, and its not so easy to be changed into one. Many seeds (paleoavailable) could result similar. When avoiding grass seeds, quinoa or buckwheat are modern examples. Just a neolithic example and not bad. There once was such a thread "cheap with all" in sci.med.nutrition, i think.= cheers Amadeus