[OrangeBlossomBaby]

Originally Posted by La lamy

Here's what I found:
- 1 cup of white beans 840 MG of potassium
-1 large baked potato with skin 1600 MG
-1/2 cup beets 260
- 1 cup cooked spinach 840
-1 cup of tomato sauce 730
- 1 cup orange juice 500
1 banana 450
- 1 cup mashed avocado 1120
-1 cup yogurt 380
That all added up to 6720 MG, so it's possible to come close to 4000 if you do your homework and enjoy the high potassium food sources.
Good health to us all!

Originally Posted by retiredguy123

Thanks. It sounds like a lot of calories and not much protein.

Breakfast: a cup of yogurt with half a banana sliced into it, and half a cup of orange juice, and a 1/3 cup (dry) of oatmeal with a pat of butter instead of milk, unsweetened dried cranberries, and a teaspoon of molasses instead of sugar to sweeten it.

Morning snack - the other half of the banana.

Lunch: a field greens (spring mix) salad - 2 cups, with a handful of grape tomatoes or a small off-the-vine tomato, cut into chunks, a tablespoon of roasted unsalted sunflower seeds, a couple tablespoons of crumbled feta cheese, with fresh-made garlic tahini dressing made with tomato juice as the primary liquid instead of water. That'll be good for around 700 mg potassium, tons of vitamins, a little fat, protein, and other essential nutrients, low (but not zero) carb.

So - for dinner, have a 1/4 pound sirloin steak with just black pepper for the seasoning with a baked potato topped with shredded cheddar cheese, no sour cream, no butter, and spinach cooked with minced garlic and a touch of olive oil.

That is a LOT of food. It's also around 1200 calories, which is what the average healthy average sized average-everything person would have to maintain their average weight. It's also plenty of ALL nutrients.

For dessert, you could have around 40 pistachios (unsalted) to boost that potassium level even higher. That's just under an ounce.