Name: A Work In Progress
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Fine Powdered Oats; 110g Waxy Maize Starch; 70g WPI - Natural (Unflavoured); 2g MSM Sulfur; 20g Potassium Gluconate; 2pill NOW Foods Calcium & Magnesium; 2pill Optimum Nutrition Opti-Women Multivitamin; 30ml Peanut Oil; 10g Cocoa Powder; 25g Lecithin; 5g Psyllium Husk; 15g Linseed Meal (Flaxseed); 4g Table Salt; 2.5g Cinnamon

Amount		Ingredient	$ / day	Source
150	g	Fine Powdered Oats	$1.17	Bulk Nutrients
110	g	Waxy Maize Starch	$1.08	Bulk Nutrients
70	g	WPI - Natural (Unflavoured)	$2.06	Bulk Nutrients
2	g	MSM Sulfur	$0.11	bulk nutrients
20	g	Potassium Gluconate	$0.53	iherb
2	pill	NOW Foods Calcium & Magnesium	$0.10	iHerb
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.35	iherb
30	ml	Peanut Oil	$0.17	Coles/Woolworths
10	g	Cocoa Powder	$0.36	Coles/Woolworths
25	g	Lecithin	$0.76	Coles/Woolworths
5	g	Psyllium Husk	$0.09	Coles/Woolworths
15	g	Linseed Meal (Flaxseed)	$0.16	Coles/Woolworths
4	g	Table Salt	$0.01	Coles/Woolworths
2.5	g	Cinnamon	$0.14	Coles/Woolworths
Amounts for: Total Daily Cost:			$7.10	Add Ingredients to Amazon Cart

Using Australian mix - Close to US Male 2000 cal by Astiolo
What does it taste like?... well very similar to a chocolate protein shake, but salty. (although if you drink it mixed with around a 3ltr of water the salt isn’t that noticeable)
Currently making it one large batch a day then splitting into 3rds.

Nutrition Facts

Amount Per Day

46% Carb, 21% Protein, 33% Fat

Calories1792

% Daily Values*

Total Carbohydrate198g

94%

Dietary Fiber 28g

139%

Protein89g

Total Fat65g

Saturated Fat12g

Monounsaturated Fat15g

Polyunsaturated Fat9g

273%

Omega-3 Fatty Acids4g

82%

Omega-6 Fatty Acids11g

Cholesterol0mg

Calcium 124%	•	Vitamin A 167%
Chloride	•	Vitamin B6 1545%
Chromium 343%	•	Vitamin B12 4167%
Copper 151%	•	Vitamin C 556%
Iodine 133%	•	Vitamin D 300%
Iron 274%	•	Vitamin E 847%
Magnesium 171%	•	Vitamin K 563%
Manganese 105%	•	Thiamin 1688%
Molybdenum 156%	•	Riboflavin 1542%
Phosphorus 92%	•	Niacin 129%
Potassium 99%	•	Folate 154%
Selenium 107%	•	Pantothenic Acid 337%
Sodium	•	Biotin 833%
Sulfur	•	Choline 139%
Zinc 117%

* 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	Fine Powdered Oats	150	g	Powder	Bulk Nutrients	5000	$39.00	$1.17	33	576	87.2	18.15
2	Waxy Maize Starch	110	g	Powder	Bulk Nutrients	5000	$49.00	$1.08	45	392	95.7	0.00
3	WPI - Natural (Unflavoured)	70	g	Powder	Bulk Nutrients	2000	$59.00	$2.06	29	268	0.6	63.98
4	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
5	Potassium Gluconate	20	g	Powder	iherb	454	$12.10	$0.53	23	0	0.0	0.00
6	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.83	$0.10	125	0	0.0	0.00
7	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iherb	120	$21.28	$0.35	60	0	0.0	0.00
8	Peanut Oil	30	ml	Liquid	Coles/Woolworths	1000	$5.63	$0.17	33	265	0.0	0.00
9	Cocoa Powder	10	g	Powder	Coles/Woolworths	180	$6.50	$0.36	18	23	5.8	1.96
10	Lecithin	25	g	Powder	Coles/Woolworths	200	$6.10	$0.76	8	183	5.8	1.67
11	Psyllium Husk	5	g	Powder	Coles/Woolworths	500	$8.73	$0.09	100	9	0.0	0.20
12	Linseed Meal (Flaxseed)	15	g	Powder	Coles/Woolworths	500	$5.23	$0.16	33	69	1.0	2.92
13	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
14	Cinnamon	2.5	g	Powder	Coles/Woolworths	36	$2.00	$0.14	14	6	2.0	0.10
	Total						$242.40	$7.10		1792	198.1	88.98
	Target									2460	0.0	64.00
	% Reached									73%		139%
	Safe Maximum									2818	0.0	0.00
	% Max Reached									64%		N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2460	1792	2818	73%
Carbohydrates (g)	0	198.1
Protein (g)	64	88.98		139%
Total Fat (g)	0	64.88
Saturated Fat (g)	0	12.08
Monounsaturated Fat (g)	0	15.31
Polyunsaturated Fat (g)	0	9
Omega-3 Fatty Acids (g)	1.3	3.55		273%
Omega-6 Fatty Acids (g)	13	10.67		82%
Total Fiber (g)	30	28.2	38	94%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5007	10000	167%
Vitamin B6 (mg)	1.3	20.1	50	1545%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	45	250		556%
Vitamin D (IU)	200	600	3200	300%
Vitamin E (IU)	15	127	447	847%
Vitamin K (ug)	70	394		563%
Thiamin (mg)	1.2	20.25		1688%
Riboflavin (mg)	1.3	20.05		1542%
Niacin (mg)	16	20.717	35	129%
Folate (ug)	400	616	1000	154%
Pantothenic Acid (mg)	6	20.19		337%
Biotin (ug)	30	250		833%
Choline (mg)	550	763.28	3500	139%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.24	2.5	124%
Chloride (g)	0	2.437
Chromium (ug)	35	120		343%
Copper (mg)	1.7	2.56	10	151%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	21.9117	45	274%
Magnesium (mg)	400	683.7		171%
Manganese (mg)	5.5	5.755		105%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	1	0.92	4	92%
Potassium (g)	3.8	3.778		99%
Selenium (ug)	70	75	400	107%
Sodium (g)	0	1.666	2.3
Sulfur (g)	0	2
Zinc (mg)	14	16.325	40	117%

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Parent Recipes:	Author	Last Updated	Created
Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix (chocolate)	nwthomas	13 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix	nwthomas	13 Jul '13	13 Jul '13
Almond flour mix	nwthomas	23 Jul '13	23 Jul '13
Almond flour + oats mix	nwthomas	18 Aug '13	2 Aug '13
Nick Thomas' ketogenic mix	nwthomas	6 Aug '13	27 Aug '13
Australian ketogenic mix	sublimal	10 Sep '13	31 Aug '13
Australian non-Ketogenic mix	organicsyzygy	25 May '14	19 Sep '13
Australian mix - Close to US Male 2000 cal	Astiolo	25 Sep '13	8 Dec '13
This recipe	vern	13 Dec '13	8 Dec '13

A Work In Progress Weight LossTasty!

Nutrition Facts

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

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A Work In Progress Weight LossTasty!

Nutrition Facts

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