Name: Coconut & Oats No Starch Or Whey
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 40g Coconut Oil; 15g Psyllium Husk; 60g Fine Powdered Oats; 4g Electrolyte Blend; 100g Maltodextrin; 0.35g ZMA; 2pill Now Foods ADAM Multi Vit; 2pill Now Foods Ultra Omega 3; 40g Almond Meal; 4g Baking Powder; 20g Potassium Gluconate; 16g Lecithin; 3g Diet Rite Salt Lite; 50g Pea Protein Powder

Amount		Ingredient	$ / day	Source
40	g	Coconut Oil	$1.11	http://www.melbournefooddepot.com/
15	g	Psyllium Husk	$0.28	melbournefooddepot
60	g	Fine Powdered Oats	$0.47	Bulk Nutrients
4	g	Electrolyte Blend	$0.40	Bulk Nutrients
100	g	Maltodextrin	$0.60	Bulk Nutrients
0.35	g	ZMA	$0.08	Bulk Nutrients
2	pill	Now Foods ADAM Multi Vit	$0.33	bodybuilding.com
2	pill	Now Foods Ultra Omega 3	$0.24	bodybuilding.com
40	g	Almond Meal	$0.64	Woolworths
4	g	Baking Powder	$0.08	Woolworths
20	g	Potassium Gluconate	$0.42	purebulk
16	g	Lecithin	$0.49	Coles/Woolworths
3	g	Diet Rite Salt Lite	$0.04	Coles
50	g	Pea Protein Powder	$2.20	Amazon
Amounts for: Total Daily Cost:			$7.39	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

37% Carb, 17% Protein, 46% Fat

Calories1548

% Daily Values*

281%

Total Carbohydrate138g

81%

Dietary Fiber 24g

29%

Protein63g

80%

Total Fat78g

Saturated Fat40g

Monounsaturated Fat15g

Polyunsaturated Fat7g

115%

Omega-3 Fatty Acids2g

40%

Omega-6 Fatty Acids5g

Cholesterol0mg

Calcium 207%	•	Vitamin A 333%
Chloride	•	Vitamin B6 2425%
Chromium 343%	•	Vitamin B12 > 5000%
Copper 57%	•	Vitamin C 556%
Iodine 150%	•	Vitamin D 500%
Iron 199%	•	Vitamin E 1214%
Magnesium 173%	•	Vitamin K 398%
Manganese 55%	•	Thiamin 2086%
Molybdenum 192%	•	Riboflavin 1949%
Phosphorus 112%	•	Niacin 236%
Potassium 133%	•	Folate 103%
Selenium 287%	•	Pantothenic Acid 835%
Sodium 214%	•	Biotin 1085%
Sulfur	•	Choline 96%
Zinc 256%

* Percent Daily Values are based on "ncreen_same's Australian Government RDIs (Male 19-30)". 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	Coconut Oil	40	g	Liquid	http://www.melbournefooddepot.com/	1800	$50.00	$1.11	45	345	0.0	0.00
2	Psyllium Husk	15	g	Powder	melbournefooddepot	600	$11.00	$0.28	40	27	0.0	0.60
3	Fine Powdered Oats	60	g	Powder	Bulk Nutrients	5000	$39.00	$0.47	83	230	34.9	7.26
4	Electrolyte Blend	4	g	Powder	Bulk Nutrients	250	$25.00	$0.40	63	0	0.0	0.00
5	Maltodextrin	100	g	Powder	Bulk Nutrients	2000	$12.00	$0.60	20	382	95.0	0.00
6	ZMA	0.35	g	Pill	Bulk Nutrients	100	$22.00	$0.08	286	0	0.0	0.00
7	Now Foods ADAM Multi Vit	2	pill	Pill	bodybuilding.com	180	$30.00	$0.33	90	0	0.0	0.00
8	Now Foods Ultra Omega 3	2	pill	Pill	bodybuilding.com	180	$22.00	$0.24	90	20	0.0	0.00
9	Almond Meal	40	g	Powder	Woolworths	400	$6.44	$0.64	10	227	1.6	12.08
10	Baking Powder	4	g	Powder	Woolworths	125	$2.62	$0.08	31	2	1.1	0.00
11	Potassium Gluconate	20	g	Powder	purebulk	1000	$21.00	$0.42	50	0	0.0	0.00
12	Lecithin	16	g	Powder	Coles/Woolworths	200	$6.10	$0.49	13	117	3.7	1.07
13	Diet Rite Salt Lite	3	g	Powder	Coles	170	$2.48	$0.04	57	0	0.0	0.00
14	Pea Protein Powder	50	g	Powder	Amazon	1814	$79.99	$2.20	36	197	1.5	42.42
	Total						$329.63	$7.39		1548	137.8	63.43
	Target									1967	49.0	221.00
	% Reached									79%	281%	29%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1967	1548	79%
Carbohydrates (g)	49	137.8	281%
Protein (g)	221	63.43	29%
Total Fat (g)	98	78.32	80%
Saturated Fat (g)	0	39.88
Monounsaturated Fat (g)	0	15.32
Polyunsaturated Fat (g)	0	7.04
Omega-3 Fatty Acids (g)	1.3	1.5	115%
Omega-6 Fatty Acids (g)	13	5.2	40%
Total Fiber (g)	30	24.3	81%
Soluble Fiber (g)	0	0.6
Insoluble Fiber (g)	0	4.6
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	10000	10000	333%
Vitamin B6 (mg)	1.3	31.5	50	2425%
Vitamin B12 (ug)	2.4	120		> 5000%
Vitamin C (mg)	45	250	1000	556%
Vitamin D (IU)	200	1000	3200	500%
Vitamin E (IU)	15	182	450	1214%
Vitamin K (ug)	70	278		398%
Thiamin (mg)	1.2	25.032		2086%
Riboflavin (mg)	1.3	25.34		1949%
Niacin (mg)	16	37.8	900	236%
Folate (ug)	400	413	1000	103%
Pantothenic Acid (mg)	6	50.092		835%
Biotin (ug)	30	325		1085%
Choline (mg)	550	525.8	3500	96%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.07	2.5	207%
Chloride (g)	0	1.791
Chromium (ug)	35	120		343%
Copper (mg)	1.7	0.964	10	57%
Iodine (ug)	150	225	1100	150%
Iron (mg)	8	15.8967	45	199%
Magnesium (mg)	400	694		173%
Manganese (mg)	5.5	3.044		55%
Molybdenum (ug)	45	87	2000	192%
Phosphorus (g)	1	1.122	4	112%
Potassium (g)	3.8	5.064		133%
Selenium (ug)	70	201	400	287%
Sodium (g)	0.9	1.924	2.3	214%
Sulfur (g)	0	0
Zinc (mg)	14	35.8564	40	256%

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Coconut & Oats No Starch Or Whey

Nutrition Facts

Nutrient Profile: ncreen_same's Australian Government RDIs (Male 19-30)Change

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