Name: Chocolate Milk liquid diet - weight loss
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 90g Oats, Kelloggs; 18g Complan-Chocolate; 60g Peanut Butter, Dr. Oetker; 15g Endura Force, Soy Protein; 15g Whey Protein, Muscletech ON; 1g Spices, turmeric, ground; 20g Flaxseed Meal (Alsi); 1.27g Amway Nutrilite Multivitamin and multi mineral; 1g Choline & Inositol Capsules, Vitamin Shoppe; 825ml Double Toned Milk, Mother Dairy; 10g Nuts, almonds; 10g Nuts, walnuts, english; 44g Egg, whole, fresh; 30g Egg, white, raw, fresh; 3g Soybean Oil, Naturefresh, Actilite; 0.5g Iodized Salt; 84g Bread, 100% wheat, Britannia; 5g Sugars, granulated; 5g Onions, raw; 7g Coriander (cilantro) leaves, raw

Amount		Ingredient	Rs. / day	Source
90	g	Oats, Kelloggs	Rs.14.22
18	g	Complan-Chocolate	Rs.7.65	Babyoye
60	g	Peanut Butter, Dr. Oetker	Rs.17.12	Bigbazaar
15	g	Endura Force, Soy Protein	Rs.17.10	Snapdeal
15	g	Whey Protein, Muscletech ON	Rs.26.43	Snapdeal
1	g	Spices, turmeric, ground	Rs.0.20
20	g	Flaxseed Meal (Alsi)	Rs.2.80	PepperTap
1.27	g	Amway Nutrilite Multivitamin and multi mineral	Rs.15.00
1	g	Choline & Inositol Capsules, Vitamin Shoppe	Rs.9.00	Healthkart
825	ml	Double Toned Milk, Mother Dairy	Rs.28.05	Mother Dairy outlet
10	g	Nuts, almonds	Rs.8.00
10	g	Nuts, walnuts, english	Rs.8.00
44	g	Egg, whole, fresh	Rs.5.00	Grocery shop
30	g	Egg, white, raw, fresh	Rs.5.00
3	g	Soybean Oil, Naturefresh, Actilite	Rs.0.30	Bigbazaar
0.5	g	Iodized Salt	Rs.0.01	Hain
84	g	Bread, 100% wheat, Britannia	Rs.4.67
5	g	Sugars, granulated	Rs.0.25
5	g	Onions, raw	Rs.0.13
7	g	Coriander (cilantro) leaves, raw	Rs.1.05
Amounts for: Total Daily Cost:			Rs.169.97	Add Ingredients to Amazon Cart

Mix oats, complan, peanut butter, proteins, turmeric, flaxseed and vitamins together in a batch that can last a few days. Mix with milk every morning for the day's meals. Blender is helpful.

Snack on almonds and walnuts.

Eggs, oil, salt, onions and coriander make an omlette to be had with 3 slices of bread for breakfast.

Sugar is from beverages consumed during the day.

Drink a lot of water.

Nutrition Facts

Amount Per Day

40% Carb, 21% Protein, 39% Fat

Calories1837

% Daily Values*

Total Carbohydrate191g

112%

Dietary Fiber 29g

99%

Protein98g

Total Fat83g

Saturated Fat19g

Monounsaturated Fat26g

Polyunsaturated Fat19g

252%

Omega-3 Fatty Acids5g

1741%

Omega-6 Fatty Acids11g

Cholesterol232mg

Calcium 190%	•	Vitamin A 179%
Chloride 114%	•	Vitamin B6 241%
Chromium 347%	•	Vitamin B12 654%
Copper 372%	•	Vitamin C 114%
Iodine 313%	•	Vitamin D 133%
Iron 265%	•	Vitamin E 214%
Magnesium 147%	•	Vitamin K 100%
Manganese 441%	•	Thiamin 285%
Molybdenum 251%	•	Riboflavin 394%
Phosphorus 377%	•	Niacin 207%
Potassium 110%	•	Folate 225%
Selenium 564%	•	Pantothenic Acid 317%
Sodium 124%	•	Biotin 1101%
Sulfur 110%	•	Choline 118%
Zinc 229%

* Percent Daily Values are based on "QuidNYC's DRI for Him: Male, 31-50". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Oats, Kelloggs	90	g	Powder		500	Rs.79.00	Rs.14.22	6	319	61.0	10.44
2	Complan-Chocolate	18	g	Powder	Babyoye	1000	Rs.425.00	Rs.7.65	56	72	12.2	2.88
3	Peanut Butter, Dr. Oetker	60	g	Paste	Bigbazaar	452	Rs.129.00	Rs.17.12	8	383	15.0	15.00
4	Endura Force, Soy Protein	15	g	Powder	Snapdeal	500	Rs.570.00	Rs.17.10	33	57	4.2	9.75
5	Whey Protein, Muscletech ON	15	g	Powder	Snapdeal	2270	Rs.4000.00	Rs.26.43	151	55	4.2	9.23
6	Spices, turmeric, ground	1	g	Powder		200	Rs.40.00	Rs.0.20	200	3	0.7	0.10
7	Flaxseed Meal (Alsi)	20	g	Powder	PepperTap	250	Rs.35.00	Rs.2.80	13	107	5.8	3.60
8	Amway Nutrilite Multivitamin and multi mineral	1.27	g	Pill		152	Rs.1800.00	Rs.15.00	120	2	0.4	0.07
9	Choline & Inositol Capsules, Vitamin Shoppe	1	g	Pill	Healthkart	100	Rs.900.00	Rs.9.00	100	0	0.0	0.00
10	Double Toned Milk, Mother Dairy	825	ml	Liquid	Mother Dairy outlet	500	Rs.17.00	Rs.28.05	1	396	42.1	27.23
11	Nuts, almonds	10	g	Powder		1000	Rs.800.00	Rs.8.00	100	58	2.2	2.12
12	Nuts, walnuts, english	10	g	Powder		1000	Rs.800.00	Rs.8.00	100	65	1.4	1.52
13	Egg, whole, fresh	44	g	Liquid	Grocery shop	44	Rs.5.00	Rs.5.00	1	63	0.3	5.50
14	Egg, white, raw, fresh	30	g	Liquid		30	Rs.5.00	Rs.5.00	1	16	0.2	3.27
15	Soybean Oil, Naturefresh, Actilite	3	g	Liquid	Bigbazaar	907	Rs.90.00	Rs.0.30	302	27	0.0	0.00
16	Iodized Salt	0.5	g	Powder	Hain	1000	Rs.20.00	Rs.0.01	2000	0	0.0	0.00
17	Bread, 100% wheat, Britannia	84	g	Powder		450	Rs.25.00	Rs.4.67	5	192	36.1	7.56
18	Sugars, granulated	5	g	Powder		1000	Rs.50.00	Rs.0.25	200	19	5.0	0.00
19	Onions, raw	5	g	Powder		1000	Rs.25.00	Rs.0.13	200	2	0.5	0.06
20	Coriander (cilantro) leaves, raw	7	g	Powder		100	Rs.15.00	Rs.1.05	14	2	0.3	0.15
	Total						Rs.9830.00	Rs.169.97		1837	191.4	98.46
	Target									1700	0.0	99.00
	% Reached									108%		99%
	Safe Maximum									1850	0.0	101.00
	% Max Reached									99%		97%

Macro	Target	Recipe	Max	%
Calories (kcal)	1700	1837	1850	108%
Carbohydrates (g)	0	191.4
Protein (g)	99	98.46	101	99%
Total Fat (g)	0	82.58
Saturated Fat (g)	0	19.29
Monounsaturated Fat (g)	0	25.65
Polyunsaturated Fat (g)	2.68	18.62	21	695%
Omega-3 Fatty Acids (g)	2.06	5.2		252%
Omega-6 Fatty Acids (g)	0.62	10.79		1741%
Total Fiber (g)	25.9	29		112%
Soluble Fiber (g)	0	7.1
Insoluble Fiber (g)	0	10.8
Cholesterol (mg)	0	231.865

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5377	10000	179%
Vitamin B6 (mg)	1.3	3.1	200	241%
Vitamin B12 (ug)	2.4	15.7		654%
Vitamin C (mg)	90	102	2000	114%
Vitamin D (IU)	600	799	4000	133%
Vitamin E (IU)	22.5	48	1500	214%
Vitamin K (ug)	120	120		100%
Thiamin (mg)	1.2	3.417		285%
Riboflavin (mg)	1.3	5.117		394%
Niacin (mg)	16	33.144	3000	207%
Folate (ug)	320	720		225%
Pantothenic Acid (mg)	5	15.859		317%
Biotin (ug)	30	330		1101%
Choline (mg)	550	646.655	3500	118%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.9	2.5	190%
Chloride (g)	2.3	2.617	3.6	114%
Chromium (ug)	35	121		347%
Copper (mg)	0.9	3.351	10	372%
Iodine (ug)	95	297	1100	313%
Iron (mg)	8	21.2202	45	265%
Magnesium (mg)	420	618.6		147%
Manganese (mg)	2.3	10.139	11	441%
Molybdenum (ug)	45	113	2000	251%
Phosphorus (g)	0.58	2.189	4	377%
Potassium (g)	2.7	2.967		110%
Selenium (ug)	55	310	400	564%
Sodium (g)	1.5	1.865	2.3	124%
Sulfur (g)	1.235	1.36		110%
Zinc (mg)	11	25.225	40	229%

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Chocolate Milk liquid diet - weight loss

Nutrition Facts

Nutrient Profile: QuidNYC's DRI for Him: Male, 31-50Change

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Nutrient Profile: QuidNYC's DRI for Him: Male, 31-50 Change