Peanut Butter Sandwich with Chocolate Milk - v4 Tasty!

by jalva
Last updated February 20, 2015 Copy
AmountIngredientRs. / daySource
600mlDouble Toned Milk, Mother DairyRs.20.40Mother Dairy outlet
20gComplan-ChocolateRs.8.50Babyoye
44gEgg, whole, freshRs.5.00Grocery shop
30gEgg, white, raw, freshRs.5.00
17gSoybean Oil, Naturefresh, ActiliteRs.1.69Bigbazaar
45gPeanut Butter, Dr. OetkerRs.12.84Bigbazaar
40gMuesli, Baggry, Crunchy no added sugarRs.16.00
15gFlaxseed MealRs.3.60
1.27gAmway Nutrilite Multivitamin and multi mineralRs.15.00
0.5gCholine bitartrateRs.0.36Amazon
5gLeavening agents, cream of tartarRs.8.25Natures Basket
20gEndura Force, Soy ProteinRs.22.80Snapdeal
40gNuts, almondsRs.32.00
10gSugars, granulatedRs.0.50
309gBread, 100% wheat, BritanniaRs.17.17
Amounts for:
Total Daily Cost:
Rs.169.11Add Ingredients
to Amazon Cart

Definitely not a single drink solution!

Long ingredient list to ensure good taste and to have multiple sources contribute to most nutrients thus providing some dietary diversity even while being on this 100% of the time.

Sugar is in there because I am likely to consume this much from my non-soylent beverages during the day. It also helps make the carb content 100%..

Daily Cost: <INR 170 (approx. USD 2.7). Cost can be further reduced by removing protein powder and replacing almonds with peanuts and making minor adjustments.

Recipe:

1.Fry 1 Whole Egg + 1 Egg White with Soybean oil and eat with 2 slices of Wheat bread for breakfast

2.Mix Complan into the milk and drink with sandwiches

3.Mix the rest (muesli, flaxseed meal, crushed multivitamin, remaining oil etc.) into the peanut butter and apply on remaining bread slices making sandwiches to eat all day (in spite of all the mixed stuff, still tastes like a peanut butter sandwich!!). I prepare mix for 5 or 10 days at a time. It doesn't go bad but I still refrigerate it to be safe. 3.1 Almonds can be chopped and mixed into peanut butter or consumed as a separate snack. I like them too much to mix them :)

The overall combo is quite tasty.

High mineral and vitamin values are from a once daily tablet so should be fine.

Nutrition Facts

Amount Per Day
45% Carb, 18% Protein, 37% Fat
Calories2192
% Daily Values*
100%
Total Carbohydrate251g
146%
Dietary Fiber 41g
110%
Protein99g
114%
Total Fat91g
Saturated Fat18g
Monounsaturated Fat32g
Polyunsaturated Fat22g
276%
Omega-3 Fatty Acids4g
100%
Omega-6 Fatty Acids17g
Cholesterol216mg
Calcium
177%
Vitamin A
191%
Chloride
102%
Vitamin B6
246%
Chromium
347%
Vitamin B12
690%
Copper
343%
Vitamin C
113%
Iodine
115%
Vitamin D
132%
Iron
337%
Vitamin E
286%
Magnesium
169%
Vitamin K
102%
Manganese
468%
Thiamin
268%
Molybdenum
250%
Riboflavin
389%
Phosphorus
299%
Niacin
213%
Potassium
104%
Folate
186%
Selenium
669%
Pantothenic Acid
327%
Sodium
110%
Biotin
1160%
Sulfur
147%
Choline
104%
Zinc
249%
 
* Percent Daily Values are based on "jalva's 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: jalva's U.S. government DRI, male 19-50, 2000 caloriesChange

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