Name: Fresh food diet - good enough I guess - no banana
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 600ml Whole Milk; 200g Hard Boiled Egg x 3; 170g Baked Potato with skin; 100g Steamed Spinach; 100g Steamed Carrot; 100g Steamed Broccoli; 200g Roast chicken; 4g Table Salt; 20ml Flaxseed oil; 95g Canned Tuna; 85g Wholemeal bread slice 2x; 0g Steamed Peas

Amount		Ingredient	$ / day	Source
600	ml	Whole Milk	$0.60	Coles
200	g	Hard Boiled Egg x 3	$1.43	Coles
170	g	Baked Potato with skin	$0.59	Coles
100	g	Steamed Spinach	$2.50	Coles
100	g	Steamed Carrot	$0.40	Coles
100	g	Steamed Broccoli	$0.50	Coles
200	g	Roast chicken	$2.00	Coles
4	g	Table Salt	$0.02	Coles
20	ml	Flaxseed oil	$1.07	Coles
95	g	Canned Tuna	$0.77	Coles
85	g	Wholemeal bread slice 2x	$0.36	Coles
0	g	Steamed Peas	$0.00	Coles
Amounts for: Total Daily Cost:			$10.23	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

32% Carb, 23% Protein, 45% Fat

Calories2118

% Daily Values*

116%

Total Carbohydrate173g

65%

Dietary Fiber 18g

109%

Protein124g

239%

Total Fat107g

Saturated Fat29g

Monounsaturated Fat30g

Polyunsaturated Fat15g

1572%

Omega-3 Fatty Acids12g

1070%

Omega-6 Fatty Acids16g

Cholesterol1012mg

Calcium 117%	•	Vitamin A 133%
Chloride 114%	•	Vitamin B6 132%
Chromium 41%	•	Vitamin B12 314%
Copper 167%	•	Vitamin C 114%
Iodine 183%	•	Vitamin D 115%
Iron 180%	•	Vitamin E 55%
Magnesium 92%	•	Vitamin K 589%
Manganese 137%	•	Thiamin 151%
Molybdenum 121%	•	Riboflavin 232%
Phosphorus 285%	•	Niacin 212%
Potassium 104%	•	Folate 125%
Selenium 486%	•	Pantothenic Acid 192%
Sodium 435%	•	Biotin 163%
Sulfur 86%	•	Choline 180%
Zinc 94%

* Percent Daily Values are based on "Soylent 1.0 - Deselected - Paleo-ish variant". 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	Whole Milk	600	ml	Liquid	Coles	3000	$3.00	$0.60	5	350	30.7	18.96
2	Hard Boiled Egg x 3	200	g	Paste	Coles	800	$5.70	$1.43	4	310	2.2	25.20
3	Baked Potato with skin	170	g	Paste	Coles	2000	$7.00	$0.59	12	158	36.5	3.40
4	Steamed Spinach	100	g	Paste	Coles	120	$3.00	$2.50	1	23	3.7	3.00
5	Steamed Carrot	100	g	Paste	Coles	500	$2.00	$0.40	5	41	9.6	0.90
6	Steamed Broccoli	100	g	Paste	Coles	500	$2.50	$0.50	5	35	7.2	2.38
7	Roast chicken	200	g	Paste	Coles	400	$4.00	$2.00	2	586	36.0	31.60
8	Table Salt	4	g	Powder	Coles	750	$3.18	$0.02	188	0	0.0	0.00
9	Flaxseed oil	20	ml	Liquid	Coles	200	$10.67	$1.07	10	160	0.0	0.00
10	Canned Tuna	95	g	Paste	Coles	185	$1.50	$0.77	2	188	0.0	27.64
11	Wholemeal bread slice 2x	85	g	Powder	Coles	850	$3.60	$0.36	10	266	47.4	11.05
12	Steamed Peas	0	g	Paste	Coles	1000	$2.90	$0.00		0	0.0	0.00
	Total						$49.05	$10.23		2118	173.4	124.13
	Target									2010	150.0	114.00
	% Reached									105%	116%	109%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2010	2118		105%
Carbohydrates (g)	150	173.4		116%
Protein (g)	114	124.13		109%
Total Fat (g)	45	107.49		239%
Saturated Fat (g)	0	28.99
Monounsaturated Fat (g)	0	30.24
Polyunsaturated Fat (g)	0	14.57
Omega-3 Fatty Acids (g)	0.75	11.79		1572%
Omega-6 Fatty Acids (g)	1.5	16.06		1070%
Total Fiber (g)	27.25	17.6	50	65%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	1011.66	1500

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	5000	6632	10000	133%
Vitamin B6 (mg)	1.3	1.7	100	132%
Vitamin B12 (ug)	2.4	7.5		314%
Vitamin C (mg)	90	103	2000	114%
Vitamin D (IU)	400	458	4000	115%
Vitamin E (IU)	30	16	1500	55%
Vitamin K (ug)	120	706		589%
Thiamin (mg)	1.2	1.814		151%
Riboflavin (mg)	1.3	3.017		232%
Niacin (mg)	16	33.96	35	212%
Folate (ug)	400	499	1000	125%
Pantothenic Acid (mg)	5	9.6		192%
Biotin (ug)	30	49		163%
Choline (mg)	550	990.028	3500	180%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.17	2.5	117%
Chloride (g)	2.3	2.618		114%
Chromium (ug)	35	14	600	41%
Copper (mg)	0.9	1.5	10	167%
Iodine (ug)	150	274	1100	183%
Iron (mg)	8	14.4092	45	180%
Magnesium (mg)	400	368.7		92%
Manganese (mg)	2.3	3.162		137%
Molybdenum (ug)	45	55	2000	121%
Phosphorus (g)	0.7	1.995	4	285%
Potassium (g)	3.5	3.655	6	104%
Selenium (ug)	55	267	400	486%
Sodium (g)	1.05	4.567		435%
Sulfur (g)	2	1.72		86%
Zinc (mg)	11	10.2887	40	94%

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Parent Recipes:	Author	Last Updated	Created
Fresh food diet	deselected	23 Jan '15	14 Feb '15
Fresh food diet - good enough I guess	deselected	27 Mar '17	31 Aug '17
This recipe	deselected	31 Aug '17	31 Aug '17
Recipes based on this one:
Fresh food diet - good enough I guess - sardines	deselected	29 Apr '18	29 Apr '18
Fresh food diet - good enough I guess - no banana no potato	deselected	24 Sep '17	31 Aug '17

Fresh food diet - good enough I guess - no banana

Nutrition Facts

Nutrient Profile: Soylent 1.0 - Deselected - Paleo-ish variantChange

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