Name: decryption's mix
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1500ml Woolworths Select Light Milk; 100g Nestle Milo; 100g CSR LoGiCane Cane Sugar; 25g Coconut Flour; 110g Almond Meal; 200g Banana; 0.5g Choline bitartrate; 1pill Nature Made, Multi for Him, No Iron; 1pill Nature's Own Odourless Fish Oil 2000mg Capsules 200

Amount		Ingredient	$ / day	Source
1500	ml	Woolworths Select Light Milk	$1.50	Woolworths
100	g	Nestle Milo	$0.95	Nestle
100	g	CSR LoGiCane Cane Sugar	$0.45	CSR
25	g	Coconut Flour	$0.34	Natural Health Organics
110	g	Almond Meal	$1.31	Woolworths
200	g	Banana	$1.25
0.5	g	Choline bitartrate	$0.05	Bulk Nutrients
1	pill	Nature Made, Multi for Him, No Iron	$0.13	iHerb
1	pill	Nature's Own Odourless Fish Oil 2000mg Capsules 200	$0.09	Chemist Warehouse
Amounts for: Total Daily Cost:			$6.07	Add Ingredients to Amazon Cart

based off meta's

Nutrition Facts

Amount Per Day

49% Carb, 16% Protein, 35% Fat

Calories2460

% Daily Values*

Total Carbohydrate303g

106%

Dietary Fiber 32g

154%

Protein98g

Total Fat94g

Saturated Fat28g

Monounsaturated Fat45g

Polyunsaturated Fat17g

115%

Omega-3 Fatty Acids2g

102%

Omega-6 Fatty Acids13g

Cholesterol75mg

Calcium 324%	•	Vitamin A 158%
Chloride	•	Vitamin B6 418%
Chromium 343%	•	Vitamin B12 1044%
Copper 208%	•	Vitamin C 652%
Iodine 100%	•	Vitamin D 508%
Iron 468%	•	Vitamin E 591%
Magnesium 187%	•	Vitamin K 118%
Manganese 132%	•	Thiamin 382%
Molybdenum 167%	•	Riboflavin 531%
Phosphorus 204%	•	Niacin 167%
Potassium 106%	•	Folate 144%
Selenium 177%	•	Pantothenic Acid 275%
Sodium	•	Biotin 100%
Sulfur	•	Choline 100%
Zinc 180%

* Percent Daily Values are based on "Australian National Health and Medical Research Council Nutrient Reference Values". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Woolworths Select Light Milk	1500	ml	Liquid	Woolworths	3000	$3.00	$1.50	2	690	73.5	51.00
2	Nestle Milo	100	g	Powder	Nestle	1500	$14.29	$0.95	15	413	64.5	11.90
3	CSR LoGiCane Cane Sugar	100	g	Powder	CSR	750	$3.35	$0.45	8	404	99.4	0.00
4	Coconut Flour	25	g	Powder	Natural Health Organics	3000	$40.32	$0.34	120	93	15.9	4.63
5	Almond Meal	110	g	Powder	Woolworths	150	$1.79	$1.31	1	682	4.1	28.60
6	Banana	200	g	Paste		400	$2.50	$1.25	2	178	45.7	2.18
7	Choline bitartrate	0.5	g	Powder	Bulk Nutrients	250	$26.00	$0.05	500	0	0.0	0.00
8	Nature Made, Multi for Him, No Iron	1	pill	Pill	iHerb	360	$48.50	$0.13	360	0	0.0	0.00
9	Nature's Own Odourless Fish Oil 2000mg Capsules 200	1	pill	Pill	Chemist Warehouse	200	$17.98	$0.09	200	0	0.0	0.00
	Total						$157.73	$6.07		2460	303.0	98.31
	Target									2460	0.0	64.00
	% Reached									100%		154%
	Safe Maximum									2818	0.0	0.00
	% Max Reached									87%		N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2460	2460	2818	100%
Carbohydrates (g)	0	303
Protein (g)	64	98.31		154%
Total Fat (g)	0	94.17
Saturated Fat (g)	0	28.31
Monounsaturated Fat (g)	0	44.8
Polyunsaturated Fat (g)	0	17.25
Omega-3 Fatty Acids (g)	1.3	1.5		115%
Omega-6 Fatty Acids (g)	13	13.26		102%
Total Fiber (g)	30	31.7	38	106%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	75

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4741	10000	158%
Vitamin B6 (mg)	1.3	5.4	50	418%
Vitamin B12 (ug)	2.4	25.1		1044%
Vitamin C (mg)	45	293		652%
Vitamin D (IU)	200	1015	3200	508%
Vitamin E (IU)	15	89	447	591%
Vitamin K (ug)	70	83		118%
Thiamin (mg)	1.2	4.589		382%
Riboflavin (mg)	1.3	6.908		531%
Niacin (mg)	16	26.71	35	167%
Folate (ug)	400	575	1000	144%
Pantothenic Acid (mg)	6	16.503		275%
Biotin (ug)	30	30		100%
Choline (mg)	550	550.435	3500	100%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	3.24	2.5	324%
Chloride (g)	0	0
Chromium (ug)	35	120		343%
Copper (mg)	1.7	3.544	10	208%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	37.4655	45	468%
Magnesium (mg)	400	748.3		187%
Manganese (mg)	5.5	7.239		132%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	1	2.042	4	204%
Potassium (g)	3.8	4.038		106%
Selenium (ug)	70	124	400	177%
Sodium (g)	0	0.765	2.3
Sulfur (g)	0	0
Zinc (mg)	14	25.142	40	180%

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Parent Recipes:	Author	Last Updated	Created
This recipe	decryption	4 Oct '13	28 Aug '13
Recipes based on this one:
AUS Normal 2000cal V1.0	Ike	18 Nov '13	17 Nov '13
AUS Low-Carb 1500cal V2.0	Ike	18 Nov '13	16 Nov '13
AUS Low-Carb 1600cal	Ike	26 Oct '13	24 Oct '13
Stewpot's mix	stewpot1969	24 Oct '13	21 Oct '13

decryption's mix

Nutrition Facts

Nutrient Profile: Australian National Health and Medical Research Council Nutrient Reference ValuesChange

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Nutrient Profile: Australian National Health and Medical Research Council Nutrient Reference Values Change