Name: Howse Brothers Mix (Copy of Australian mix)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 170g Fine Powdered Oats; 160g Waxy Maize Starch; 70g WPI - Natural (Unflavoured); 2g MSM Sulfur; 20g Potassium Gluconate; 2pill NOW Foods Calcium & Magnesium; 2pill Optimum Nutrition Opti-Women Multivitamin; 10g Cocoa Powder; 20g Lecithin; 5g Psyllium Husk; 12g Linseed Meal (Flaxseed); 4g Table Salt; 2.5g Cinnamon; 34g Grapeseed Oil; 4g Coffee

Amount		Ingredient	$ / day	Source
170	g	Fine Powdered Oats	$1.33	Bulk Nutrients
160	g	Waxy Maize Starch	$1.57	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
10	g	Cocoa Powder	$0.36	Coles/Woolworths
20	g	Lecithin	$0.61	Coles/Woolworths
5	g	Psyllium Husk	$0.09	Coles/Woolworths
12	g	Linseed Meal (Flaxseed)	$0.13	Coles/Woolworths
4	g	Table Salt	$0.01	Coles/Woolworths
2.5	g	Cinnamon	$0.14	Coles/Woolworths
34	g	Grapeseed Oil	$0.40	Coles/Woolworths
4	g	Coffee	$0.07
Amounts for: Total Daily Cost:			$7.86	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 18% Protein, 31% Fat

Calories2041

% Daily Values*

101%

Total Carbohydrate253g

105%

Dietary Fiber 29g

107%

Protein91g

102%

Total Fat67g

Saturated Fat9g

Monounsaturated Fat5g

Polyunsaturated Fat24g

173%

Omega-3 Fatty Acids3g

143%

Omega-6 Fatty Acids24g

Cholesterol0mg

Calcium 123%	•	Vitamin A 167%
Chloride 106%	•	Vitamin B6 1544%
Chromium 343%	•	Vitamin B12 4167%
Copper 280%	•	Vitamin C 278%
Iodine 133%	•	Vitamin D 100%
Iron 268%	•	Vitamin E 631%
Magnesium 160%	•	Vitamin K 272%
Manganese 248%	•	Thiamin 1684%
Molybdenum 156%	•	Riboflavin 1542%
Phosphorus 109%	•	Niacin 136%
Potassium 109%	•	Folate 153%
Selenium 135%	•	Pantothenic Acid 403%
Sodium 112%	•	Biotin 833%
Sulfur 100%	•	Choline 112%
Zinc 147%

* 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	Fine Powdered Oats	170	g	Powder	Bulk Nutrients	5000	$39.00	$1.33	29	653	98.8	20.57
2	Waxy Maize Starch	160	g	Powder	Bulk Nutrients	5000	$49.00	$1.57	31	571	139.2	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	Cocoa Powder	10	g	Powder	Coles/Woolworths	180	$6.50	$0.36	18	23	5.8	1.96
9	Lecithin	20	g	Powder	Coles/Woolworths	200	$6.10	$0.61	10	147	4.7	1.33
10	Psyllium Husk	5	g	Powder	Coles/Woolworths	500	$8.73	$0.09	100	9	0.0	0.20
11	Linseed Meal (Flaxseed)	12	g	Powder	Coles/Woolworths	500	$5.23	$0.13	42	55	0.8	2.34
12	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
13	Cinnamon	2.5	g	Powder	Coles/Woolworths	36	$2.00	$0.14	14	6	2.0	0.10
14	Grapeseed Oil	34	g	Liquid	Coles/Woolworths	1000	$11.70	$0.40	29	301	0.0	0.00
15	Coffee	4	g	Powder		500	$8.95	$0.07	125	10	1.6	0.40
	Total						$257.42	$7.86		2041	253.4	90.88
	Target									2000	250.0	85.00
	% Reached									102%	101%	107%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2041	102%
Carbohydrates (g)	250	253.4	101%
Protein (g)	85	90.88	107%
Total Fat (g)	65	66.6	102%
Saturated Fat (g)		9.4
Monounsaturated Fat (g)		5.48
Polyunsaturated Fat (g)		23.77
Omega-3 Fatty Acids (g)	1.6	2.77	173%
Omega-6 Fatty Acids (g)	17	24.38	143%
Total Fiber (g)	28	29.4	105%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5007	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	126	1000	631%
Vitamin K (ug)	120	326		272%
Thiamin (mg)	1.2	20.202		1684%
Riboflavin (mg)	1.3	20.044		1542%
Niacin (mg)	16	21.824	35	136%
Folate (ug)	400	614	1000	153%
Pantothenic Acid (mg)	5	20.16		403%
Biotin (ug)	30	250		833%
Choline (mg)	550	614.919	3500	112%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.23	2.5	123%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.524	10	280%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	21.4075	45	268%
Magnesium (mg)	420	672		160%
Manganese (mg)	2.3	5.693	11	248%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	0.763	4	109%
Potassium (g)	3.5	3.815		109%
Selenium (ug)	55	74	400	135%
Sodium (g)	1.5	1.684	2.3	112%
Sulfur (g)	2	2		100%
Zinc (mg)	11	16.196	40	147%

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Howse Brothers Mix (Copy of Australian 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