Name: Copy of Chocolate Milk liquid diet - weight loss v4
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 110g Oats, Kelloggs; 60g Peanut Butter, Dr. Oetker; 18g Complan-Chocolate; 7g Endura Force, Soy Protein; 15g Whey Protein, Muscletech ON; 1g Spices, turmeric, ground; 13g Flaxseed Meal (Alsi); 1pill Kirkland Signature Adult 50+ Mature Multi; 0.5g Choline bitartrate; 890ml Double Toned Milk, Mother Dairy; 7g Nuts, almonds; 50g Egg, whole, fresh; 2.5g Soybean Oil, Naturefresh, Actilite; 0.5g Iodized Salt; 56g Bread, 100% wheat, Britannia; 5g Sugars, granulated; 5g Onions, raw; 5g Coriander (cilantro) leaves, raw; 150g Tomatoes, red, ripe, raw, year round average; 10g Spinach, raw; 20g Cauliflower, raw

Amount		Ingredient	Rs, / day	Source
110	g	Oats, Kelloggs	Rs,17.38
60	g	Peanut Butter, Dr. Oetker	Rs,17.12	Bigbazaar
18	g	Complan-Chocolate	Rs,7.65	Babyoye
7	g	Endura Force, Soy Protein	Rs,7.98	Snapdeal
15	g	Whey Protein, Muscletech ON	Rs,26.43	Snapdeal
1	g	Spices, turmeric, ground	Rs,0.20
13	g	Flaxseed Meal (Alsi)	Rs,1.82	PepperTap
1	pill	Kirkland Signature Adult 50+ Mature Multi	Rs,2.75	Amazon
0.5	g	Choline bitartrate	Rs,1.45	Amazon
890	ml	Double Toned Milk, Mother Dairy	Rs,30.26	Mother Dairy outlet
7	g	Nuts, almonds	Rs,5.60
50	g	Egg, whole, fresh	Rs,5.68	Grocery shop
2.5	g	Soybean Oil, Naturefresh, Actilite	Rs,0.25	Bigbazaar
0.5	g	Iodized Salt	Rs,0.01	Hain
56	g	Bread, 100% wheat, Britannia	Rs,3.11
5	g	Sugars, granulated	Rs,0.25
5	g	Onions, raw	Rs,0.13
5	g	Coriander (cilantro) leaves, raw	Rs,0.75
150	g	Tomatoes, red, ripe, raw, year round average	Rs,3.00
10	g	Spinach, raw	Rs,0.20
20	g	Cauliflower, raw	Rs,0.50
Amounts for: Total Daily Cost:			Rs,132.52	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

43% Carb, 20% Protein, 37% Fat

Calories1745

% Daily Values*

Total Carbohydrate197g

108%

Dietary Fiber 28g

92%

Protein91g

Total Fat74g

Saturated Fat20g

Monounsaturated Fat25g

Polyunsaturated Fat14g

146%

Omega-3 Fatty Acids3g

1050%

Omega-6 Fatty Acids7g

Cholesterol260mg

Calcium 199%	•	Vitamin A 191%
Chloride 109%	•	Vitamin B6 315%
Chromium 132%	•	Vitamin B12 1278%
Copper 239%	•	Vitamin C 147%
Iodine 313%	•	Vitamin D 153%
Iron 155%	•	Vitamin E 294%
Magnesium 131%	•	Vitamin K 105%
Manganese 453%	•	Thiamin 210%
Molybdenum 188%	•	Riboflavin 318%
Phosphorus 395%	•	Niacin 206%
Potassium 127%	•	Folate 249%
Selenium 551%	•	Pantothenic Acid 323%
Sodium 115%	•	Biotin 200%
Sulfur 126%	•	Choline 114%
Zinc 189%

* 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	110	g	Powder		500	Rs,79.00	Rs,17.38	5	389	74.6	12.76
2	Peanut Butter, Dr. Oetker	60	g	Paste	Bigbazaar	452	Rs,129.00	Rs,17.12	8	383	15.0	15.00
3	Complan-Chocolate	18	g	Powder	Babyoye	1000	Rs,425.00	Rs,7.65	56	72	12.2	2.88
4	Endura Force, Soy Protein	7	g	Powder	Snapdeal	500	Rs,570.00	Rs,7.98	71	27	2.0	4.55
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)	13	g	Powder	PepperTap	250	Rs,35.00	Rs,1.82	19	69	3.8	2.34
8	Kirkland Signature Adult 50+ Mature Multi	1	pill	Pill	Amazon	400	Rs,1100.00	Rs,2.75	400	0	0.0	0.00
9	Choline bitartrate	0.5	g	Powder	Amazon	500	Rs,1450.00	Rs,1.45	1000	0	0.0	0.00
10	Double Toned Milk, Mother Dairy	890	ml	Liquid	Mother Dairy outlet	500	Rs,17.00	Rs,30.26	1	427	45.4	29.37
11	Nuts, almonds	7	g	Powder		1000	Rs,800.00	Rs,5.60	143	41	1.5	1.48
12	Egg, whole, fresh	50	g	Liquid	Grocery shop	44	Rs,5.00	Rs,5.68	1	71	0.3	6.25
13	Soybean Oil, Naturefresh, Actilite	2.5	g	Liquid	Bigbazaar	907	Rs,90.00	Rs,0.25	363	22	0.0	0.00
14	Iodized Salt	0.5	g	Powder	Hain	1000	Rs,20.00	Rs,0.01	2000	0	0.0	0.00
15	Bread, 100% wheat, Britannia	56	g	Powder		450	Rs,25.00	Rs,3.11	8	128	24.1	5.04
16	Sugars, granulated	5	g	Powder		1000	Rs,50.00	Rs,0.25	200	19	5.0	0.00
17	Onions, raw	5	g	Powder		1000	Rs,25.00	Rs,0.13	200	2	0.5	0.06
18	Coriander (cilantro) leaves, raw	5	g	Powder		100	Rs,15.00	Rs,0.75	20	1	0.2	0.11
19	Tomatoes, red, ripe, raw, year round average	150	g	Powder		1000	Rs,20.00	Rs,3.00	7	27	5.8	1.32
20	Spinach, raw	10	g	Powder		1000	Rs,20.00	Rs,0.20	100	2	0.4	0.29
21	Cauliflower, raw	20	g	Powder		1000	Rs,25.00	Rs,0.50	50	5	1.0	0.38
	Total						Rs,8940.00	Rs,132.52		1745	196.5	91.15
	Target									1700	0.0	99.00
	% Reached									103%		92%
	Safe Maximum									1850	0.0	101.00
	% Max Reached									94%		90%

Macro	Target	Recipe	Max	%
Calories (kcal)	1700	1745	1850	103%
Carbohydrates (g)	0	196.5
Protein (g)	99	91.15	101	92%
Total Fat (g)	0	74.13
Saturated Fat (g)	0	19.54
Monounsaturated Fat (g)	0	24.71
Polyunsaturated Fat (g)	2.68	14.01	21	523%
Omega-3 Fatty Acids (g)	2.06	3.01		146%
Omega-6 Fatty Acids (g)	0.62	6.51		1050%
Total Fiber (g)	25.9	28		108%
Soluble Fiber (g)	0	7.2
Insoluble Fiber (g)	0	10.3
Cholesterol (mg)	0	260.479

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5738	10000	191%
Vitamin B6 (mg)	1.3	4.1	200	315%
Vitamin B12 (ug)	2.4	30.7		1278%
Vitamin C (mg)	90	132	2000	147%
Vitamin D (IU)	600	919	4000	153%
Vitamin E (IU)	22.5	66	1500	294%
Vitamin K (ug)	120	125		105%
Thiamin (mg)	1.2	2.525		210%
Riboflavin (mg)	1.3	4.137		318%
Niacin (mg)	16	32.961	3000	206%
Folate (ug)	320	798		249%
Pantothenic Acid (mg)	5	16.132		323%
Biotin (ug)	30	60		200%
Choline (mg)	550	624.627	3500	114%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.99	2.5	199%
Chloride (g)	2.3	2.518	3.6	109%
Chromium (ug)	35	46		132%
Copper (mg)	0.9	2.15	10	239%
Iodine (ug)	95	297	1100	313%
Iron (mg)	8	12.4086	45	155%
Magnesium (mg)	420	549.3		131%
Manganese (mg)	2.3	10.409	11	453%
Molybdenum (ug)	45	85	2000	188%
Phosphorus (g)	0.58	2.29	4	395%
Potassium (g)	2.7	3.426		127%
Selenium (ug)	55	303	400	551%
Sodium (g)	1.5	1.727	2.3	115%
Sulfur (g)	1.235	1.55		126%
Zinc (mg)	11	20.7794	40	189%

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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