High Protein Cleanse v2.0 Weight LossBodybuildingTasty!

Last updated January 11, 2016 Copy
AmountIngredient$ / daySource
250gRolled Oats$0.33Coles
50gBrown Flaxseed Meal$1.00Coles
50gUnflavoured Whey Protien Concentrate$1.60Coles
50gProtein Powder (Systemax Shredded - Chocolate)$1.60Coles
5gCocoa, Organic, dry powder, unsweetened$0.06Coles
2g5 Spice, Ground$0.04
50gWhite Grain Quinoa$0.75Coles
20gHealthy Way - White Chia$0.27Chemist Warehouse
10gHoney$0.50Coles
10gOrganic Peanut Butter, Smooth$0.11Coles
300mlMilk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A$0.30Coles
1pillBlackmores Total Calcium, Magnesium + D3$0.10Chemist Warehouse
1pillCenovis Men's Multi Once Daily$0.17Coles
50gWhite Grain Quinoa$0.75Coles
Amounts for:
Total Daily Cost:
$7.58Add Ingredients
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Mixing Instructions;

Note: Both the Multivitamin and Calcium/Magnesium/D3 are to be taken separately as it is difficult and inconsistent to mix with the rest of the ingredients.

Mix dry ingredients and store in large container, shake before use to ensure settling and separation of ingredients has not occurred.

Measure out the required amount for each meal, based of the recipe each meal should be approximately 150g of dry mix give or take sizing based on diet requirements, e.g. if you want a larger breakfast or dinner portion them accordingly.

Mixing with Milk: Heat Milk (I personally use Reduced Fat Milk but same applies for Almond or Soy Milk) in microwave to desired temperature, add honey / peanut butter, then add dry ingredient mix and stir until your preferred consistency is reached. Applying further heat after mixing in the microwave can make the oats softer / creamier too if desired but this also thickens the mixture, from personal experience it can be difficult to stomach if made too dry / thick.

Mixing with Water: Add boiling water until you reach your desired consistency, this is completely up to the individual, you can make it like a porridge or more chewy by reducing the amount of water added.

Add honey / peanut butter while water is still somewhat seperate from the dry mix to ensure it dissolves, mix thoroughly and enjoy with fresh fruit if desired!

v2.0 UPDATE

  • Removed Pea Protein Isolate as it negatively effected the taste without adding anything over the Whey Concentrate other than a high dose of sodium and the warm fuzzy feeling of not supporting the Dairy Industry (Is it really supporting if it is a waste product of milk though?)

  • Addition of 5 Spice for improved taste, this is however an optional ingredient as it doesn't change the nutritional profile of the mix.

  • Addition of Quinoa.

v1.0 UPDATE

  • A lot has changed, I can't exactly remember what because through versions 0.6 - 0.9 nothing was documented in this section, but there has been significant improvement to taste and overall nutritional balance.

  • Changed Protein Powder from 100% WPI and included Unflavoured Whey Protein Concentrate as it was a cheaper option and has minimal effect on the taste, consistency or nutritional value of the mix.

v0.5 UPDATE

  • Rolled Oats are now NOT partially blended
  • Increased Amount of Brown Flaxseed Meal
  • Addition of Honey to increase sugar and improve taste
  • Addition of White Chia Seeds for improved overall balance
  • Changed Total + Protein for 100% WPI, which is healthier and contains less carbohydrates and unnecessary fats
  • Addition of Banana to diet (Can be substituted with any fresh fruit or ignored completely)

Nutrition Facts

Amount Per Day
47% Carb, 27% Protein, 26% Fat
Calories2266
% Daily Values*
99%
Total Carbohydrate248g
249%
Dietary Fiber 70g
169%
Protein143g
96%
Total Fat63g
Saturated Fat18g
Monounsaturated Fat0.42g
Polyunsaturated Fat0.15g
842%
Omega-3 Fatty Acids13g
89%
Omega-6 Fatty Acids15g
Cholesterol24mg
Calcium
110%
Vitamin A
179%
Chloride
11%
Vitamin B6
457%
Chromium
71%
Vitamin B12
280%
Copper
425%
Vitamin C
146%
Iodine
111%
Vitamin D
100%
Iron
302%
Vitamin E
1026%
Magnesium
207%
Vitamin K
50%
Manganese
372%
Thiamin
1891%
Molybdenum
567%
Riboflavin
1611%
Phosphorus
261%
Niacin
161%
Potassium
64%
Folate
185%
Selenium
239%
Pantothenic Acid
441%
Sodium
43%
Biotin
1000%
Sulfur
20%
Choline
21%
Zinc
271%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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, 2000 caloriesChange

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