Food
Freeze dry food:
Vegetables: Corn, Tomatoes, Broccoli peas
Fruits: Oranges, Apples
Dairy: Yogurt, Milk, Cheese
Grains: Bread, cereal, rice
Protein: Fish, Steak, chicken, beef, meats
Alternatives: Nuts, soy milk, eggs
Bring seeds as well
The 9 essential amino acids:
Histidine: Apples, pomegranate, alfalfa, beets, carrots, celery, cucumber, dandelion, endive, garlic, radish, spinach, turnip greens.
Isoleucine: avocados, papayas, olives, coconuts, sunflower seeds.
Lucine: apricots, papayas, olives, coconuts, sunflower seeds.
Lysine: apples, apricots, grapes, papayas, pears, alfalfa, beets, carrots, celery, cucumbers, dandelion greens, parsley, spinach, turnip greens.
Methionine: apples, pineapples, Brazil nuts, filberts, Brussels sprouts, cabbage, cauliflower, chives, dock, garlic, horseradish, kale watercress.
Phenylalanine: apples, pineapples, beets, carrots, parsley, spinach, tomatoes, nutritional yeast.
Theronine: papayas, alfalfa sprouts, carrots, green leafy vegetables, collards, kale, lettuce, Lima beans, laver.
Tryptophan: alfalfa, Brussels sprouts, carrots, celery, chives, dandelion greens, endive, fennel, snap beans, spinach, turnips, nutritional yeast.
Valine: apples, almonds, pomegranates, carrots, celery, dandelion greens, lettuce, okra, parsley, parsnips, squash, tomatoes, turnips, nutritional yeast.
Days:
Excercise:
Monday
Shoulder, arms and chest exercises such as 4 reps of 12 bicep curls, 12 push ups and plank (for about 1-2 minutes)
Tuesday
Middle Back Such as Lifting to Kettlebells with you right and left hand one at a time and sits ups
Wednesday
Lower body (legs) exercises such as Sculpt Your Glutes And Hamstrings
Thursday
Team sports (optional) such as football, basketball, tennis
Friday
Cardiovascular Exercise (Jogging) Such As 40 minutes of High Intensity Interval Training.
Saturday
Full body workout Such As Treadmill Weights, & Sit ups (Avoid Overtraining).
Sunday
Stretching/Yoga Such As Downwards Dog Upward Facing Dog Bridge Pose Beginner Etc…
Note:
The astronaut will use machines to adjust the gravity to that of earth.
The fruit smoothie will contain:
Bananas, apples, milk, oats, protein powder, oranges, watermelon and grapes.
Day:
Food
Symbols:
(B) = breakfast
(L) = lunch
(D) = dinner
Monday
(B) Fresh fruit and eggs (L) Split pea soup with spinach b (D) Hot Peas & Chicken.
Tuesday
(B) Whole wheat toast & fruit smoothie (L) Whole wheat spaghetti (D) Rice & Chicken (Dessert) Dark chocolate
Wednesday
(B) Fruit smoothie and yogurt (L) Tortillas containing fresh vegetables (AND) Beef Steak with fresh vegetables
Thursday
(B) Muffin, Fresh fruit and tea (L) Veggie Pizza (AND) Sushi (dessert) mars bars
Friday
(B) Oatmeal with raisins, nuts and cashews (L) Bread with dried beef (D) Tuna salad with lemonade
Saturday
(B) Fresh smoothie (&)Veggie hot dogs (L) Fish taco’s containing beans and vegetables. (Dessert) Chocolate Pudding.
Sunday
(B) Fresh fruit and milk (L) (D) Beef and cheese sandwiches
Water:
8 glasses each day and have, this will be obtained from water brought and eventually from melting the icecaps.
How we will get these foods:
All of these foods will be frozen in a freezer and then put in an oven when they're going to be eaten. The will also plant such as fruits, vegetables and wheat. when they get on mars. The astronauts will eat the plant they’re grown when their rations of stored food greatly decrease. In order to grow plant on mars you need apply water and fertilizer.