Oven: frozen potato fries, frozen mixed vegetables, soy chops. Coffee with milk. Private

Last updated January 20, 2020 Copy
AmountIngredientPLN / daySource
650gPotatoes, french fried, all types, salt not added in processing, frozen, oven-heated - Aviko, Zig ZagPLN3.20Biedronka
70gSoy flour, defatted - Sante, Kotlety sojowe à la schabowePLN1.74Carrefour
300gVegetables, mixed, frozen, cooked, boiled, drained, without salt - Mroźna Kraina, Warzywa na patelnię po włoskuPLN1.99Biedronka
500gMilk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin DPLN1.09Biedronka
30gOil, canolaPLN0.18Biedronka
3g6PAK Nutrition LIFE PAK - 180gPLN0.58Allegro.pl
3.5gIodized SaltPLN0.00Biedronka
Amounts for:
Total Daily Cost:
PLN8.79Add Ingredients
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Quite expensive (PLN 8.79 = €2.07/day) but:

  • Tasty
  • Quick
  • Nutritious

Multivitamin is optional (it's quite complete even without one), I take it for extra safety.

Add a lot of spices!

Todo:

  • More detailed "mixed vegetables" nutrition info
  • Choline?

Nutrition Facts

Amount Per Day
53% Carb, 14% Protein, 33% Fat
Calories2059
% Daily Values*
111%
Total Carbohydrate277g
151%
Dietary Fiber 42g
89%
Protein75g
116%
Total Fat75g
Saturated Fat15g
Monounsaturated Fat43g
Polyunsaturated Fat11g
189%
Omega-3 Fatty Acids3g
49%
Omega-6 Fatty Acids8g
Cholesterol40mg
Calcium
104%
Vitamin A
579%
Chloride
104%
Vitamin B6
924%
Chromium
429%
Vitamin B12
735%
Copper
500%
Vitamin C
386%
Iodine
219%
Vitamin D
68%
Iron
210%
Vitamin E
186%
Magnesium
117%
Vitamin K
93%
Manganese
334%
Thiamin
1811%
Molybdenum
111%
Riboflavin
1666%
Phosphorus
245%
Niacin
308%
Potassium
174%
Folate
219%
Selenium
165%
Pantothenic Acid
380%
Sodium
141%
Biotin
1000%
Sulfur
84%
Choline
30%
Zinc
164%
 
* 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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