Amount | Ingredient | AU$ / day | Source | |
---|---|---|---|---|
1 | portion | Sample Menu (summarised) | AU$0.00 | |
Amounts for: Total Daily Cost: | AU$0.00 | Add Ingredients to Amazon Cart |
Menu taken from the Australian Government's eatforhealth program (source). Nutrition values generated at Nutrition Data. I plan to break the ingredients down with the DIY soylent tools at a later stage.
I'm fully aware that the Summary does not provide a complete representation of the nutritional content of the menu - any help in refining this and other comments would be appreciated.
Breakfast
2 slice regular (24g) Bread, Multi-Grain, toasted (includes whole-grain)
0.5 cup Baked beans, canned, no salt added
2 tsp Margarine, regular, unspecified oils, with salt added
1 medium whole (2-3/5" dia) (123g) Tomatoes, red, ripe, raw, year round average [Includes USDA commodity food A238, A233]
1.25 cups (296ml) Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A
Snack
1 medium (3" dia) (182g) Apples, raw, with skin [Includes USDA commodity food A343]
1 serving 6 fl oz (179g) Coffee, instant, decaffeinated, powder, prepared with water
Lunch
2 slice regular (26g) Bread, Multi-Grain (includes whole-grain)
65 grams Sliced Beef, round, bottom round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted
20 grams (100g) USDA Commodity, cheese, cheddar, reduced fat
3 leaf inner (6g) Lettuce, cos or romaine, raw
2 tsp Margarine, regular, unspecified oils, with salt added
Snack
1 serving 6 fl oz (179g) Coffee, instant, decaffeinated, powder, prepared with water
30 grams (100g) Nuts, mixed nuts, dry roasted, with peanuts, without salt added
Dinner
110 grams Fish, cod, Atlantic, cooked, dry heat
1 tbsp (14g) Oil, olive, salad or cooking
75 grams Broccoli, cooked, boiled, drained, without salt
1 carrot (46g) Carrots, cooked, boiled, drained, without salt
1 large (3" to 4-1/4" dia.) (300g) Potatoes, boiled, cooked without skin, flesh, without salt
1 cup (158g) Rice, white, long-grain, regular, cooked, unenriched, without salt
Dessert
200 grams (100g) USDA Commodity, mixed fruit (peaches, pears, grapes), canned, light syrup, drained [Commodity code A404]
100 grams (100g) Yogurt, plain, low fat, 12 grams protein per 8 ounce
Click here for Nutrition Data's extended breakdown of the menu.