Name: Soup: potato, carrot, onion. Bread and milk.
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 800g Carrots, cooked, boiled, drained, without salt; 800g Potatoes, boiled, cooked without skin, flesh, without salt; 300g Onions, cooked, boiled, drained, without salt; 500g Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D; 3.5g Iodized Salt; 100g Wheat flour, white, all-purpose, unenriched; 30g Oil, canola; 50g Soy flour, defatted; 0g Cheese, gouda

Amount		Ingredient	PLN / day	Source
800	g	Carrots, cooked, boiled, drained, without salt	PLN1.20
800	g	Potatoes, boiled, cooked without skin, flesh, without salt	PLN1.52
300	g	Onions, cooked, boiled, drained, without salt	PLN0.66
500	g	Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D	PLN1.09
3.5	g	Iodized Salt	PLN0.00
100	g	Wheat flour, white, all-purpose, unenriched	PLN0.81
30	g	Oil, canola	PLN0.18
50	g	Soy flour, defatted	PLN0.40
0	g	Cheese, gouda	PLN0.00
Amounts for: Total Daily Cost:			PLN5.87	Add Ingredients to Amazon Cart

Update: THIS RECIPE IS THEORETICAL. IT'S TOO MUCH WORK! BETTER USE FROZEN VEGETABLES

5.87 PLN / day = 1.37 € / day

Electric pressure cooker set to 10 minutes. Then blend it with hand blender.
Add a lot of spices! They are cheap on Allegro.pl
Eat soup with bread (and maybe cheese).
Experiment with various frozen vegetables. They are convenient but more expensive.
Milk can be drunk with coffee (just stir instant coffee with cold milk, don't need to boil).
Prices don't take into consideration waste (vegetable peels, etc).

Changes to USDA ingredients:

Biotin in carrots: 6.10 mcg/122 grams http://www.whfoods.com/genpage.php?tname=foodspice&dbid=21#nutritionalprofile
Molybdenum in carrots: 6.10 mcg/122 grams http://www.whfoods.com/genpage.php?tname=foodspice&dbid=21#nutritionalprofile
Chromium in potatoes: 21 mcg/100 grams http://apjcn.nhri.org.tw/server/info/books-phds/books/foodfacts/html/data/data5m.html

Nutrition Facts

Amount Per Day

68% Carb, 13% Protein, 19% Fat

Calories2144

% Daily Values*

150%

Total Carbohydrate376g

193%

Dietary Fiber 54g

87%

Protein74g

68%

Total Fat44g

Saturated Fat9g

Monounsaturated Fat22g

Polyunsaturated Fat11g

183%

Omega-3 Fatty Acids3g

46%

Omega-6 Fatty Acids8g

Cholesterol40mg

Calcium 111%	•	Vitamin A 4561%
Chloride 104%	•	Vitamin B6 330%
Chromium 480%	•	Vitamin B12 110%
Copper 431%	•	Vitamin C 116%
Iodine 119%	•	Vitamin D 1%
Iron 148%	•	Vitamin E 69%
Magnesium 118%	•	Vitamin K 127%
Manganese 221%	•	Thiamin 175%
Molybdenum 89%	•	Riboflavin 128%
Phosphorus 224%	•	Niacin 120%
Potassium 200%	•	Folate 108%
Selenium 104%	•	Pantothenic Acid 190%
Sodium 154%	•	Biotin 133%
Sulfur 140%	•	Choline 54%
Zinc 79%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Carrots, cooked, boiled, drained, without salt	800	g	Paste	1000	PLN1.50	PLN1.20	1	280	65.8	6.08
2	Potatoes, boiled, cooked without skin, flesh, without salt	800	g	Paste	1000	PLN1.90	PLN1.52	1	688	160.1	13.68
3	Onions, cooked, boiled, drained, without salt	300	g	Paste	1000	PLN2.20	PLN0.66	3	132	30.4	4.08
4	Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D	500	g	Liquid	1000	PLN2.19	PLN1.09	2	250	24.0	16.50
5	Iodized Salt	3.5	g	Powder	0	PLN0.00	PLN0.00	0	0	0.0	0.00
6	Wheat flour, white, all-purpose, unenriched	100	g	Powder	370	PLN3.00	PLN0.81	4	364	76.3	10.33
7	Oil, canola	30	g	Powder	1000	PLN6.00	PLN0.18	33	265	0.0	0.00
8	Soy flour, defatted	50	g	Powder	1000	PLN8.00	PLN0.40	20	165	19.2	23.50
9	Cheese, gouda	0	g	Powder	150	PLN3.00	PLN0.00		0	0.0	0.00
	Total					PLN27.79	PLN5.87		2144	375.8	74.17
	Target								2000	250.0	85.00
	% Reached								107%	150%	87%
	Safe Maximum								0	0.0	0.00
	% Max Reached								N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2144	107%
Carbohydrates (g)	250	375.8	150%
Protein (g)	85	74.17	87%
Total Fat (g)	65	44.3	68%
Saturated Fat (g)		9.26
Monounsaturated Fat (g)		22.12
Polyunsaturated Fat (g)		10.76
Omega-3 Fatty Acids (g)	1.6	2.93	183%
Omega-6 Fatty Acids (g)	17	7.8	46%
Total Fiber (g)	28	54.1	193%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	40

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	136824	10000	4561%
Vitamin B6 (mg)	1.3	4.3	100	330%
Vitamin B12 (ug)	2.4	2.6		110%
Vitamin C (mg)	90	105	2000	116%
Vitamin D (IU)	600	5	4000	1%
Vitamin E (IU)	20	14	1000	69%
Vitamin K (ug)	120	153		127%
Thiamin (mg)	1.2	2.102		175%
Riboflavin (mg)	1.3	1.665		128%
Niacin (mg)	16	19.167	35	120%
Folate (ug)	400	433	1000	108%
Pantothenic Acid (mg)	5	9.483		190%
Biotin (ug)	30	40		133%
Choline (mg)	550	294.51	3500	54%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.11	2.5	111%
Chloride (g)	2.3	2.401	3.6	104%
Chromium (ug)	35	168		480%
Copper (mg)	0.9	3.88	10	431%
Iodine (ug)	150	178	1100	119%
Iron (mg)	8	11.81	45	148%
Magnesium (mg)	420	495		118%
Manganese (mg)	2.3	5.08	11	221%
Molybdenum (ug)	45	40	2000	89%
Phosphorus (g)	0.7	1.57	4	224%
Potassium (g)	3.5	7.001		200%
Selenium (ug)	55	57	400	104%
Sodium (g)	1.5	2.314	2.3	154%
Sulfur (g)	2	2.81		140%
Zinc (mg)	11	8.72	40	79%

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Soup: potato, carrot, onion. Bread and milk.

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change