Name: Aussie Chocolate Milk liquid diet
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0pill Sentry Multivitamin & Multimineral; 16g Flaxseed Meal (Alsi or Linseed); 10g Sustagen Dutch Chocolate; 6g Soy Lecithin; 850ml Full Cream Milk; 111g Oats, Quick; 70g Peanut Butter, smooth; 58g Egg, whole, fresh; 2g Iodized Salt; 2.5g Lite Salt; 85g Multigrain Bread; 10g Kale, raw; 0pill Nature Made, Multi for Him, No Iron; 0pill 21st Century, Mega Multi, For Men; 0pill Nature's Way, Alive!, Men's Energy Multivitamin-Multimineral; 1pill Vitaform, Multivitamin

Amount		Ingredient	$ / day	Source
0	pill	Sentry Multivitamin & Multimineral	$0.00	iHerb
16	g	Flaxseed Meal (Alsi or Linseed)	$0.13	Coles
10	g	Sustagen Dutch Chocolate	$0.20	Coles
6	g	Soy Lecithin	$0.15	iHerb
850	ml	Full Cream Milk	$0.85	Coles
111	g	Oats, Quick	$0.16	Coles
70	g	Peanut Butter, smooth	$0.35	Coles
58	g	Egg, whole, fresh	$0.25	Coles
2	g	Iodized Salt	$0.00	Coles
2.5	g	Lite Salt	$0.04	Coles
85	g	Multigrain Bread	$0.20	Coles
10	g	Kale, raw	$0.21	Coles
0	pill	Nature Made, Multi for Him, No Iron	$0.00	iHerb
0	pill	21st Century, Mega Multi, For Men	$0.00	iHerb
0	pill	Nature's Way, Alive!, Men's Energy Multivitamin-Multimineral	$0.00	iHerb
1	pill	Vitaform, Multivitamin	$0.52	iHerb
Amounts for: Total Daily Cost:			$3.06	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 17% Protein, 43% Fat

Calories1859

% Daily Values*

117%

Total Carbohydrate188g

101%

Dietary Fiber 28g

101%

Protein81g

114%

Total Fat92g

Saturated Fat19g

Monounsaturated Fat25g

Polyunsaturated Fat15g

225%

Omega-3 Fatty Acids4g

244%

Omega-6 Fatty Acids16g

Cholesterol288mg

Calcium 172%	•	Vitamin A 138%
Chloride 155%	•	Vitamin B6 137%
Chromium 171%	•	Vitamin B12 468%
Copper 244%	•	Vitamin C 119%
Iodine 118%	•	Vitamin D 130%
Iron 134%	•	Vitamin E 150%
Magnesium 132%	•	Vitamin K 101%
Manganese 396%	•	Thiamin 156%
Molybdenum 159%	•	Riboflavin 237%
Phosphorus 319%	•	Niacin 147%
Potassium 103%	•	Folate 116%
Selenium 695%	•	Pantothenic Acid 212%
Sodium 135%	•	Biotin 1088%
Sulfur 346%	•	Choline 107%
Zinc 227%

* Percent Daily Values are based on "jalva's U.S. government DRI, male 19-50, 1800calories". 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	Sentry Multivitamin & Multimineral	0	pill	Pill	iHerb	300	$12.85	$0.00		0	0.0	0.00
2	Flaxseed Meal (Alsi or Linseed)	16	g	Powder	Coles	500	$4.00	$0.13	31	85	4.6	2.88
3	Sustagen Dutch Chocolate	10	g	Powder	Coles	400	$8.00	$0.20	40	38	7.3	1.92
4	Soy Lecithin	6	g	Powder	iHerb	454	$11.69	$0.15	76	44	0.0	0.00
5	Full Cream Milk	850	ml	Liquid	Coles	2000	$2.00	$0.85	2	544	40.8	29.75
6	Oats, Quick	111	g	Powder	Coles	900	$1.30	$0.16	8	393	75.3	12.88
7	Peanut Butter, smooth	70	g	Paste	Coles	375	$1.85	$0.35	5	446	17.5	17.50
8	Egg, whole, fresh	58	g	Liquid	Coles	700	$3.00	$0.25	12	83	0.4	7.25
9	Iodized Salt	2	g	Powder	Coles	2000	$2.20	$0.00	1000	0	0.0	0.00
10	Lite Salt	2.5	g	Powder	Coles	170	$2.75	$0.04	68	0	0.0	0.00
11	Multigrain Bread	85	g	Powder	Coles	650	$1.50	$0.20	8	220	40.8	7.91
12	Kale, raw	10	g	Powder	Coles	140	$3.00	$0.21	14	5	0.9	0.43
13	Nature Made, Multi for Him, No Iron	0	pill	Pill	iHerb	90	$12.78	$0.00		0	0.0	0.00
14	21st Century, Mega Multi, For Men	0	pill	Pill	iHerb	90	$11.50	$0.00		0	0.0	0.00
15	Nature's Way, Alive!, Men's Energy Multivitamin-Multimineral	0	pill	Pill	iHerb	50	$12.00	$0.00		0	0.0	0.00
16	Vitaform, Multivitamin	1	pill	Pill	iHerb	60	$31.00	$0.52	60	0	0.0	0.00
	Total						$121.42	$3.06		1859	187.6	80.51
	Target									1800	160.0	80.00
	% Reached									103%	117%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1800	1859		103%
Carbohydrates (g)	160	187.6		117%
Protein (g)	80	80.51		101%
Total Fat (g)	80	91.54		114%
Saturated Fat (g)	0	19.27
Monounsaturated Fat (g)	0	25.17
Polyunsaturated Fat (g)	0	14.97
Omega-3 Fatty Acids (g)	1.6	3.59		225%
Omega-6 Fatty Acids (g)	6.4	15.59	20	244%
Total Fiber (g)	28	28.2		101%
Soluble Fiber (g)	0	8
Insoluble Fiber (g)	0	11.1
Cholesterol (mg)	0	287.682

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4132	10000	138%
Vitamin B6 (mg)	1.3	1.8	100	137%
Vitamin B12 (ug)	2.4	11.2		468%
Vitamin C (mg)	90	107	2000	119%
Vitamin D (IU)	600	781	4000	130%
Vitamin E (IU)	20	30	1000	150%
Vitamin K (ug)	120	122		101%
Thiamin (mg)	1.2	1.872		156%
Riboflavin (mg)	1.3	3.087		237%
Niacin (mg)	16	23.502	35	147%
Folate (ug)	400	464	1000	116%
Pantothenic Acid (mg)	5	10.592		212%
Biotin (ug)	30	326		1088%
Choline (mg)	550	586.96	3500	107%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.72	2.5	172%
Chloride (g)	2.3	3.574	3.6	155%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	2.198	10	244%
Iodine (ug)	150	177	1100	118%
Iron (mg)	8	10.715	45	134%
Magnesium (mg)	420	553.8		132%
Manganese (mg)	2.3	9.118	11	396%
Molybdenum (ug)	45	72	2000	159%
Phosphorus (g)	0.7	2.231	4	319%
Potassium (g)	3.5	3.596		103%
Selenium (ug)	55	382	400	695%
Sodium (g)	1.5	2.028	2.3	135%
Sulfur (g)	2	6.92		346%
Zinc (mg)	11	25.005	40	227%

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Aussie Chocolate Milk liquid diet

Nutrition Facts

Nutrient Profile: jalva's U.S. government DRI, male 19-50, 1800caloriesChange

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Nutrient Profile: jalva's U.S. government DRI, male 19-50, 1800calories Change