Beans.
Beans.

They may be a recurring Lemmy joke but the only reasonable way to get the fiber you need for a day is beans.

Cooked greens, like collards, because they get so small when you cook them, one serving is so full of nutrients and they are one of the best values in terms of nutrition per calorie.

And mostly just eating less junk so more of your calories are nutritious foods.

Bulk broccoli seeds and a mason jar. 130k seeds is like 15 bucks. Fresh microgreens every 5 days, no soil or cleaning to worry about.

A multi-vitamin. A year's worth is like $60.

Teas in bulk. Dry herbal teas in are cheap especially from grocery store, co-ops, or health food stores. Nettle and raspberry leaf are full of nutrients and mostly neutral in flavor to get added to other tea blends if you doing enjoy the earthy flavor. Nettle had the same or more nutritional content per oz as dark leafy greens. Raspberry is slightly less but great for hormonal health.

Fast and dirty. Put some integrator in a bottle of fruit juice and drink it bit by bit during the day.

Rotate food