Name: 'Unprocessed' ingredients mix.
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Rolled oats; 50g Peanut Butter; 70g Raw Sugar; 30g Cocoa Powder; 4g Table Salt; 25g Seeds, sesame seeds, whole, dried; 20g Seeds, flaxseed; 20g Seeds, chia seeds, dried; 50g Quinoa, uncooked; 100g Wheat flour, white, bread, enriched

Amount		Ingredient	$ / day	Source
150	g	Rolled oats	$0.26	supermarket
50	g	Peanut Butter	$0.53
70	g	Raw Sugar	$0.12	Coles/Woolworths
30	g	Cocoa Powder	$0.33	supermarket
4	g	Table Salt	$0.01	Coles/Woolworths
25	g	Seeds, sesame seeds, whole, dried	$0.40
20	g	Seeds, flaxseed	$0.64
20	g	Seeds, chia seeds, dried	$0.60
50	g	Quinoa, uncooked	$0.85
100	g	Wheat flour, white, bread, enriched	$0.07
Amounts for: Total Daily Cost:			$3.81	Add Ingredients to Amazon Cart

An attempt to see what could be done without resorting to processed powders 'n such (as much as possible).

Trialled first with brown lentils. Urgh. Approaching undrinkable (think "chocolate with a hint of wheatgrass"). To next be attempted to red lentils or, failing that, soybeans.

Nutrition Facts

Amount Per Day

58% Carb, 12% Protein, 30% Fat

Calories2098

% Daily Values*

125%

Total Carbohydrate312g

166%

Dietary Fiber 47g

76%

Protein65g

113%

Total Fat74g

Saturated Fat11g

Monounsaturated Fat20g

Polyunsaturated Fat25g

525%

Omega-3 Fatty Acids8g

58%

Omega-6 Fatty Acids10g

Cholesterol0mg

Calcium 52%	•	Vitamin A 1%
Chloride 106%	•	Vitamin B6 66%
Chromium 0%	•	Vitamin B12 0%
Copper 341%	•	Vitamin C 0%
Iodine 0%	•	Vitamin D 0%
Iron 227%	•	Vitamin E 9%
Magnesium 139%	•	Vitamin K 2%
Manganese 200%	•	Thiamin 139%
Molybdenum 0%	•	Riboflavin 66%
Phosphorus 143%	•	Niacin 78%
Potassium 34%	•	Folate 84%
Selenium 133%	•	Pantothenic Acid 22%
Sodium 102%	•	Biotin 0%
Sulfur 66%	•	Choline 13%
Zinc 74%

* 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.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Rolled oats	150	g	Powder	supermarket	100	$0.17	$0.26	1	578	91.5	15.75
2	Peanut Butter	50	g	Paste		100	$1.06	$0.53	2	294	10.0	12.50
3	Raw Sugar	70	g	Powder	Coles/Woolworths	2000	$3.50	$0.12	29	266	68.7	0.00
4	Cocoa Powder	30	g	Powder	supermarket	375	$4.15	$0.33	13	68	17.4	5.88
5	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
6	Seeds, sesame seeds, whole, dried	25	g	Powder		500	$7.90	$0.40	20	143	5.9	4.43
7	Seeds, flaxseed	20	g	Powder		250	$8.00	$0.64	13	107	5.8	3.66
8	Seeds, chia seeds, dried	20	g	Powder		100	$3.00	$0.60	5	97	8.4	3.31
9	Quinoa, uncooked	50	g	Powder		100	$1.70	$0.85	2	184	32.1	7.06
10	Wheat flour, white, bread, enriched	100	g	Powder		1000	$0.75	$0.07	10	361	72.5	11.98
	Total						$31.23	$3.81		2098	312.2	64.57
	Target									2000	250.0	85.00
	% Reached									105%	125%	76%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2098	105%
Carbohydrates (g)	250	312.2	125%
Protein (g)	85	64.57	76%
Total Fat (g)	65	73.55	113%
Saturated Fat (g)		10.98
Monounsaturated Fat (g)		19.6
Polyunsaturated Fat (g)		25.3
Omega-3 Fatty Acids (g)	1.6	8.4	525%
Omega-6 Fatty Acids (g)	17	9.86	58%
Total Fiber (g)	28	46.5	166%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	22	10000	1%
Vitamin B6 (mg)	1.3	0.9	100	66%
Vitamin B12 (ug)	2.4	0		0%
Vitamin C (mg)	90	0	2000	0%
Vitamin D (IU)	600	0	4000	0%
Vitamin E (IU)	20	2	1000	9%
Vitamin K (ug)	120	2		2%
Thiamin (mg)	1.2	1.673		139%
Riboflavin (mg)	1.3	0.859		66%
Niacin (mg)	16	12.485	35	78%
Folate (ug)	400	336	1000	84%
Pantothenic Acid (mg)	5	1.123		22%
Biotin (ug)	30	0		0%
Choline (mg)	550	71.24	3500	13%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.52	2.5	52%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	3.066	10	341%
Iodine (ug)	150	0	1100	0%
Iron (mg)	8	18.1425	45	227%
Magnesium (mg)	420	583.4		139%
Manganese (mg)	2.3	4.604	11	200%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	1.003	4	143%
Potassium (g)	3.5	1.2		34%
Selenium (ug)	55	73	400	133%
Sodium (g)	1.5	1.534	2.3	102%
Sulfur (g)	2	1.31		66%
Zinc (mg)	11	8.1615	40	74%

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'Unprocessed' ingredients mix.

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change