Name: Anpha's Australian bulking mix 2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 220g Fine Powdered Oats; 220g Waxy Maize Starch; 150g WPI - Natural (Unflavoured); 2g MSM Sulfur; 20g Potassium Gluconate; 4pill Metamucil Psyllium Fibercaps 525mg; 10g Lecithin Granules German; 12g Linseed Meal (Flaxseed); 45ml Peanut Oil (Crisco); 60g Caster sugar; 15g Cocoa Powder; 1g Table Salt; 1pill Nature's Way Choline; 2pill Optimum Nutrition Opti-Women Multivitamin; 2pill NOW Foods Calcium & Magnesium; 1pill Probiotic 25 Billion

Amount		Ingredient	$ / day	Source
220	g	Fine Powdered Oats	$1.85	Bulk Nutrients
220	g	Waxy Maize Starch	$2.29	Bulk Nutrients
150	g	WPI - Natural (Unflavoured)	$4.65	Bulk Nutrients
2	g	MSM Sulfur	$0.14	bulk nutrients
20	g	Potassium Gluconate	$0.60	iherb
4	pill	Metamucil Psyllium Fibercaps 525mg	$0.67	Pharmacy
10	g	Lecithin Granules German	$0.29	Goodlife store Dogswamp near Woolies
12	g	Linseed Meal (Flaxseed)	$0.11	Goodlife store Dogswamp near Woolies
45	ml	Peanut Oil (Crisco)	$0.36	Woolworths
60	g	Caster sugar	$0.60	Coles/Woolworths
15	g	Cocoa Powder	$0.54	Coles/Woolworths
1	g	Table Salt	$0.00	Coles/Woolworths
1	pill	Nature's Way Choline	$0.09	iHerb
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.42	iherb
2	pill	NOW Foods Calcium & Magnesium	$0.10	iHerb
1	pill	Probiotic 25 Billion	$0.00	Pharmacy
Amounts for: Total Daily Cost:			$12.71	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

53% Carb, 23% Protein, 24% Fat

Calories3769

% Daily Values*

106%

Total Carbohydrate391g

153%

Dietary Fiber 43g

101%

Protein169g

132%

Total Fat79g

Saturated Fat15g

Monounsaturated Fat24g

Polyunsaturated Fat9g

183%

Omega-3 Fatty Acids3g

84%

Omega-6 Fatty Acids14g

Cholesterol0mg

Calcium 121%	•	Vitamin A 167%
Chloride 26%	•	Vitamin B6 1544%
Chromium 343%	•	Vitamin B12 4167%
Copper 302%	•	Vitamin C 278%
Iodine 133%	•	Vitamin D 100%
Iron 268%	•	Vitamin E 541%
Magnesium 166%	•	Vitamin K 178%
Manganese 255%	•	Thiamin 1684%
Molybdenum 156%	•	Riboflavin 1543%
Phosphorus 70%	•	Niacin 129%
Potassium 103%	•	Folate 154%
Selenium 137%	•	Pantothenic Acid 403%
Sodium 46%	•	Biotin 833%
Sulfur 100%	•	Choline 57%
Zinc 150%

* Percent Daily Values are based on "aaantman'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.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Fine Powdered Oats	220	g	Powder	Bulk Nutrients	5000	$42.00	$1.85	23	845	127.8	26.62
2	Waxy Maize Starch	220	g	Powder	Bulk Nutrients	5000	$52.00	$2.29	23	785	191.4	0.00
3	WPI - Natural (Unflavoured)	150	g	Powder	Bulk Nutrients	2000	$62.00	$4.65	13	575	1.4	137.10
4	MSM Sulfur	2	g	Powder	bulk nutrients	250	$17.00	$0.14	125	0	0.0	0.00
5	Potassium Gluconate	20	g	Powder	iherb	454	$13.53	$0.60	23	0	0.0	0.00
6	Metamucil Psyllium Fibercaps 525mg	4	pill	Pill	Pharmacy	160	$26.99	$0.67	40	0	0.0	0.00
7	Lecithin Granules German	10	g	Powder	Goodlife store Dogswamp near Woolies	500	$14.55	$0.29	50	89	0.8	0.00
8	Linseed Meal (Flaxseed)	12	g	Powder	Goodlife store Dogswamp near Woolies	500	$4.70	$0.11	42	57	0.5	2.65
9	Peanut Oil (Crisco)	45	ml	Liquid	Woolworths	750	$5.99	$0.36	17	365	0.0	0.00
10	Caster sugar	60	g	Powder	Coles/Woolworths	500	$5.00	$0.60	8	1020	60.0	0.00
11	Cocoa Powder	15	g	Powder	Coles/Woolworths	180	$6.50	$0.54	12	34	8.7	2.94
12	Table Salt	1	g	Powder	Coles/Woolworths	500	$1.00	$0.00	500	0	0.0	0.00
13	Nature's Way Choline	1	pill	Powder	iHerb	100	$9.14	$0.09	100	0	0.0	0.00
14	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iherb	120	$25.06	$0.42	60	0	0.0	0.00
15	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.80	$0.10	125	0	0.0	0.00
16	Probiotic 25 Billion	1	pill	Pill	Pharmacy	50	$0.00	$0.00	50	0	0.0	0.00
	Total						$298.26	$12.71		3769	390.5	169.31
	Target									2693	370.0	168.00
	% Reached									140%	106%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2693	3769	140%
Carbohydrates (g)	370	390.5	106%
Protein (g)	168	169.31	101%
Total Fat (g)	60	79.3	132%
Saturated Fat (g)		14.58
Monounsaturated Fat (g)		23.52
Polyunsaturated Fat (g)		9.03
Omega-3 Fatty Acids (g)	1.6	2.93	183%
Omega-6 Fatty Acids (g)	17	14.21	84%
Total Fiber (g)	28	42.8	153%
Soluble Fiber (g)		0
Insoluble Fiber (g)		2.1
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	20.1	100	1544%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	250	2000	278%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	108	1000	541%
Vitamin K (ug)	120	213		178%
Thiamin (mg)	1.2	20.207		1684%
Riboflavin (mg)	1.3	20.054		1543%
Niacin (mg)	16	20.702	35	129%
Folate (ug)	400	615	1000	154%
Pantothenic Acid (mg)	5	20.165		403%
Biotin (ug)	30	250		833%
Choline (mg)	550	311.744	3500	57%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.21	2.5	121%
Chloride (g)	2.3	0.609	3.6	26%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.714	10	302%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	21.4357	45	268%
Magnesium (mg)	420	696.9		166%
Manganese (mg)	2.3	5.87	11	255%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	0.487	4	70%
Potassium (g)	3.5	3.59		103%
Selenium (ug)	55	75	400	137%
Sodium (g)	1.5	0.693	2.3	46%
Sulfur (g)	2	2		100%
Zinc (mg)	11	16.536	40	150%

No reviews yet - why not add the first one?

Add Review

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
Anpha's Australian bulking mix	aaantman	31 Dec '13	31 Dec '13
This recipe	aaantman	27 Feb '14	31 Dec '13

Anpha's Australian bulking mix 2

Nutrition Facts

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

No reviews yet - why not add the first one?

Submit Feedback

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