Mark's ChocoPB mix Weight LossTasty!

Last updated August 23, 2014 Copy
AmountIngredient$ / daySource
90gWhole Grain Oat Flour$0.50local grocery
30gPowdered Milk (non-fat)$0.25local grocery
40gTrader Joe's Vanilla Soy Protein$0.70Trader Joe's
50gpeanut flour$0.61iHerb
30gTrader Joe's Vanilla Whey Protein Powder$0.86Trader Joe's
40gBrown Sugar$0.09local grocery
30gGround Flax$0.18Trader Joe's
10gHershey's Cocoa Powder, Special Dark$0.15local grocery
4.5gMorton Lite Salt Mixture$0.03local grocery
3gPotassium Citrate$0.17Amazon
1pillNow Foods Vitamin D-3 & K-2$0.06Amazon
2gPure Matcha Green TEA Frappe Latte Smoothie Powder$0.12Amazon
2gCholine bitartrate$0.26Amazon
0.2gmagnesium glycinate$0.02Amazon
0.2gAscorbic Acid$0.01Amazon
30mlOlive Oil$0.30local grocery
Amounts for:
Total Daily Cost:
$4.29Add Ingredients
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Low cal - low fat for weight loss.

A 1-2 meal per day replacement where main meals tend to be fat&carb heavy so recipe is aimed at higher protein and lower on carbs and fat levels to equalize daily intake accounting for "normal" meals.

Peanut flour and Cocoa powder provide nice chocolate and peanut butter flavor, cocoa amount can be tweaked up or down to adjust chocolate/PB flavor ratio.

Nutrition Facts

Amount Per Day
41% Carb, 26% Protein, 33% Fat
Calories1491
% Daily Values*
107%
Total Carbohydrate160g
141%
Dietary Fiber 30g
111%
Protein104g
100%
Total Fat58g
Saturated Fat9g
Monounsaturated Fat27g
Polyunsaturated Fat15g
404%
Omega-3 Fatty Acids6g
23%
Omega-6 Fatty Acids4g
Cholesterol36mg
Calcium
176%
Vitamin A
152%
Chloride
106%
Vitamin B6
132%
Chromium
156%
Vitamin B12
199%
Copper
231%
Vitamin C
282%
Iodine
194%
Vitamin D
249%
Iron
314%
Vitamin E
109%
Magnesium
121%
Vitamin K
146%
Manganese
199%
Thiamin
155%
Molybdenum
303%
Riboflavin
115%
Phosphorus
158%
Niacin
167%
Potassium
125%
Folate
108%
Selenium
133%
Pantothenic Acid
175%
Sodium
104%
Biotin
727%
Sulfur
0%
Choline
157%
Zinc
140%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange

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