| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 600 | ml | Whole Milk | $0.60 | Coles |
| 200 | g | Hard Boiled Egg x 3 | $1.43 | Coles |
| 180 | g | Raw Banana x1 | $0.79 | Coles |
| 170 | g | Baked Potato with skin | $0.59 | Coles |
| 30 | g | Steamed Spinach | $0.75 | Coles |
| 85 | g | Steamed Carrot | $0.34 | Coles |
| 75 | g | Steamed Broccoli | $0.38 | Coles |
| 200 | g | Roast chicken | $2.00 | Coles |
| 3 | g | Table Salt | $0.01 | Coles |
| 20 | ml | Flaxseed oil | $1.07 | Coles |
| 95 | g | Canned Tuna | $0.77 | Coles |
| 85 | g | Wholemeal bread slice 2x | $0.36 | Coles |
| 0 | g | Steamed Peas | $0.00 | Coles |
Amounts for: Total Daily Cost: | $9.08 | Add Ingredients to Amazon Cart | ||
patch notes:
- changed carrots to frozen precut batons
- added tuna sandwich and reduced chicken by half
- reduced spinach
- removed apple
breakfast:
- potato (poke holes, potato button on the microwave)
- eggs
- spinach (microwave steamer 2 minutes)
- banana
- milk
snack:
- tuna sandwich
dinner:
- carrot
- broccoli (both carrot and broccoli in the microwave steamer is 5 minutes)
- chicken
- milk
Chromium data is sparse and the requirements aren't well known
Niacin UL is just for supplementation
Vitamin D, stand in the sun I guess.
So far I've fallen into a routine of just two meals a day
Morning:
- Shot of oil
- Apple
- Banana
- Microwaved potato (Just poke some holes in it, put it on a plate, and press the potato button on the microwave)
- Microwave steamed carrot (Chopped approx 1cm x 2cm then steamed for 90 seconds)
- Boiled Egg
- Glass of Milk
Night:
- Microwave steamed spinach (90 seconds)
- Microwave steamed broccoli (3 minutes from frozen)
- Oven roasted chicken
- Glass of Milk
Anything that's microwaved I put a bit of salt on to taste, sometimes not even that just eat it straight up.
Microwave steamer about $8 from Coles: http://www.decor.com.au/product/microsafe-oblong-steaming-rack-1-6-l/
Bread: http://nutritiondata.self.com/facts/baked-products/4869/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=133
Tuna: http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4145/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=9