Fresh food diet - good enough I guess - sardines

Last updated April 29, 2018 Copy
AmountIngredient$ / daySource
300mlWhole Milk$0.30Coles
200gHard Boiled Egg x 3$1.43Coles
30gSteamed Spinach$0.75Coles
100gSteamed Carrot$0.40Coles
100gSteamed Broccoli$0.50Coles
230gRoast chicken$2.07Coles
0gTable Salt$0.00Coles
20mlFlaxseed oil$1.07Coles
95gCanned Tuna$0.80Coles
0gWholemeal bread slice 2x$0.00Coles
100gSardines$0.59Coles
Amounts for:
Total Daily Cost:
$7.90Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
17% Carb, 28% Protein, 55% Fat
Calories1776
% Daily Values*
52%
Total Carbohydrate78g
36%
Dietary Fiber 10g
109%
Protein124g
244%
Total Fat110g
Saturated Fat26g
Monounsaturated Fat34g
Polyunsaturated Fat15g
1742%
Omega-3 Fatty Acids13g
1022%
Omega-6 Fatty Acids15g
Cholesterol1057mg
* 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
300
mlLiquidColes3000
$3.00
$0.30
1017515.49.48
2
Hard Boiled Egg x 3
200
gPasteColes800
$5.70
$1.43
43102.225.20
3
Steamed Spinach
30
gPasteColes120
$3.00
$0.75
471.10.90
4
Steamed Carrot
100
gPasteColes500
$2.00
$0.40
5419.60.90
5
Steamed Broccoli
100
gPasteColes500
$2.50
$0.50
5357.22.38
6
Roast chicken
230
gPasteColes1300
$11.70
$2.07
667441.436.34
7
Table Salt
0
gPowderColes750
$3.18
$0.0000.00.00
8
Flaxseed oil
20
mlLiquidColes200
$10.67
$1.07
101600.00.00
9
Canned Tuna
95
gPasteColes95
$0.80
$0.80
11880.027.64
10
Wholemeal bread slice 2x
0
gPowderColes850
$3.60
$0.0000.00.00
11
Sardines
100
gPasteColes110
$0.65
$0.59
11860.720.90
Total
$46.80
$7.90
177677.5123.74
Target
2010150.0114.00
% Reached
88%52%109%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: Soylent 1.0 - Deselected - Paleo-ish variantChange
MacroTargetRecipeMax%
Calories (kcal)2010177688%
Carbohydrates (g)15077.552%
Protein (g)114123.74109%
Total Fat (g)45109.93244%
Saturated Fat (g)026.46
Monounsaturated Fat (g)033.83
Polyunsaturated Fat (g)015.46
Omega-3 Fatty Acids (g)0.7513.071742%
Omega-6 Fatty Acids (g)1.515.321022%
Total Fiber (g)27.259.95036%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)01056.581500
VitaminsTargetRecipeMax%
Vitamin A (IU)5000525210000105%
Vitamin B6 (mg)1.30.910067%
Vitamin B12 (ug)2.415.3638%
Vitamin C (mg)9075200083%
Vitamin D (IU)4008214000205%
Vitamin E (IU)3017150057%
Vitamin K (ug)120356297%
Thiamin (mg)1.21.204100%
Riboflavin (mg)1.32.287176%
Niacin (mg)1631.4835197%
Folate (ug)400321100080%
Pantothenic Acid (mg)57.975160%
Biotin (ug)3043143%
Choline (mg)5501000.6633500182%
MineralsTargetRecipeMax%
Calcium (g)10.842.584%
Chloride (g)2.30.66929%
Chromium (ug)351460041%
Copper (mg)0.90.8531095%
Iodine (ug)1502411100160%
Iron (mg)810.234245128%
Magnesium (mg)40022757%
Manganese (mg)2.31.26255%
Molybdenum (ug)45522000115%
Phosphorus (g)0.71.8744268%
Potassium (g)3.52.463670%
Selenium (ug)55275400499%
Sodium (g)1.053.043290%
Sulfur (g)21.4572%
Zinc (mg)118.38374076%

No reviews yet - why not add the first one?

Add Review