Name: Brolent 2.0
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 125g Fine Powdered Oats; 75g Maltodextrin; 50g Whey Protein Isolate - Natural (Unflavoured); 5g Protein Flavouring (Chocolate); 2g MSM Sulfur; 10g Psyllium Husk; 50g Almond Flour; 3g Iodised Salt; 10g Flaxseed; 5g Soy Lecithin Granules; 1pill Centrum; 1pill Calcium Supplement; 20ml Soybean Oil; 20g Potassium Gluconate

Amount		Ingredient	$ / day	Source
125	g	Fine Powdered Oats	$0.97	Bulk Nutrients
75	g	Maltodextrin	$0.36	Bulk Nutrients
50	g	Whey Protein Isolate - Natural (Unflavoured)	$1.48	Bulk Nutrients
5	g	Protein Flavouring (Chocolate)	$0.60	Bulk Nutrients
2	g	MSM Sulfur	$0.11	Bulk Nutrients
10	g	Psyllium Husk	$0.17	Coles/Woolworths
50	g	Almond Flour	$0.83	Coles/Woolworths
3	g	Iodised Salt	$0.01	Coles/Woolworths
10	g	Flaxseed	$0.05	Coles/Woolworths
5	g	Soy Lecithin Granules	$0.07	Coles/Woolworths
1	pill	Centrum	$0.17	Coles/Woolworths
1	pill	Calcium Supplement	$0.08	Coles/Woolworths
20	ml	Soybean Oil	$0.04	Coles/Woolworths
20	g	Potassium Gluconate	$0.62	iHerb
Amounts for: Total Daily Cost:			$5.56	Add Ingredients to Amazon Cart

All advice appreciated. Recommended you adjust the amount of whey protein to your needs, more squatz = more protein.

Nutrition Facts

Amount Per Day

42% Carb, 22% Protein, 36% Fat

Calories1877

% Daily Values*

103%

Total Carbohydrate154g

144%

Dietary Fiber 30g

84%

Protein79g

101%

Total Fat59g

Saturated Fat5g

Monounsaturated Fat7g

Polyunsaturated Fat15g

243%

Omega-3 Fatty Acids4g

88%

Omega-6 Fatty Acids15g

Cholesterol0mg

Calcium 117%	•	Vitamin A 133%
Chloride 100%	•	Vitamin B6 162%
Chromium 114%	•	Vitamin B12 104%
Copper 124%	•	Vitamin C 111%
Iodine 161%	•	Vitamin D 108%
Iron 171%	•	Vitamin E 222%
Magnesium 118%	•	Vitamin K 131%
Manganese 459%	•	Thiamin 216%
Molybdenum 111%	•	Riboflavin 175%
Phosphorus 179%	•	Niacin 138%
Potassium 118%	•	Folate 108%
Selenium 116%	•	Pantothenic Acid 191%
Sodium 100%	•	Biotin 210%
Sulfur 100%	•	Choline 197%
Zinc 108%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". 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	125	g	Powder	Bulk Nutrients	5000	$39.00	$0.97	40	575	71.9	21.25
2	Maltodextrin	75	g	Powder	Bulk Nutrients	5000	$24.00	$0.36	67	287	71.3	0.00
3	Whey Protein Isolate - Natural (Unflavoured)	50	g	Powder	Bulk Nutrients	2000	$59.00	$1.48	40	418	0.0	45.60
4	Protein Flavouring (Chocolate)	5	g	Powder	Bulk Nutrients	100	$12.00	$0.60	20	4	0.0	0.00
5	MSM Sulfur	2	g	Powder	Bulk Nutrients	250	$14.00	$0.11	125	0	0.0	0.00
6	Psyllium Husk	10	g	Powder	Coles/Woolworths	500	$8.73	$0.17	50	38	0.0	0.00
7	Almond Flour	50	g	Powder	Coles/Woolworths	1814	$30.00	$0.83	36	288	11.0	10.50
8	Iodised Salt	3	g	Powder	Coles/Woolworths	500	$0.90	$0.01	167	0	0.0	0.00
9	Flaxseed	10	g	Powder	Coles/Woolworths	200	$0.99	$0.05	20	53	0.2	1.83
10	Soy Lecithin Granules	5	g	Powder	Coles/Woolworths	1190	$17.04	$0.07	238	38	0.0	0.00
11	Centrum	1	pill	Pill	Coles/Woolworths	100	$16.50	$0.17	100	0	0.0	0.00
12	Calcium Supplement	1	pill	Pill	Coles/Woolworths	100	$7.99	$0.08	100	0	0.0	0.00
13	Soybean Oil	20	ml	Liquid	Coles/Woolworths	907	$2.00	$0.04	45	177	0.0	0.00
14	Potassium Gluconate	20	g	Powder	iHerb	454	$14.05	$0.62	23	0	0.0	0.00
	Total						$246.20	$5.56		1877	154.3	79.18
	Target									1500	150.0	94.00
	% Reached									125%	103%	84%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1877	125%
Carbohydrates (g)	150	154.3	103%
Protein (g)	94	79.18	84%
Total Fat (g)	58	58.51	101%
Saturated Fat (g)	0	4.66
Monounsaturated Fat (g)	0	7.37
Polyunsaturated Fat (g)	0	14.56
Omega-3 Fatty Acids (g)	1.6	3.89	243%
Omega-6 Fatty Acids (g)	17	14.94	88%
Total Fiber (g)	21	30.2	144%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4001	10000	133%
Vitamin B6 (mg)	1.3	2.1	100	162%
Vitamin B12 (ug)	2.4	2.5		104%
Vitamin C (mg)	90	100	2000	111%
Vitamin D (IU)	600	650	4000	108%
Vitamin E (IU)	20	44	1000	222%
Vitamin K (ug)	120	157		131%
Thiamin (mg)	1.2	2.598		216%
Riboflavin (mg)	1.3	2.27		175%
Niacin (mg)	16	22.01	35	138%
Folate (ug)	400	434	1000	108%
Pantothenic Acid (mg)	5	9.537		191%
Biotin (ug)	30	63		210%
Choline (mg)	550	1083.92	3500	197%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.17	2.5	117%
Chloride (g)	2.3	2.3	3.6	100%
Chromium (ug)	35	40		114%
Copper (mg)	0.9	1.12	10	124%
Iodine (ug)	150	241	1100	161%
Iron (mg)	8	13.67	45	171%
Magnesium (mg)	420	494		118%
Manganese (mg)	2.3	10.546	11	459%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.255	4	179%
Potassium (g)	3.5	4.13		118%
Selenium (ug)	55	64	400	116%
Sodium (g)	1.5	1.503	2.3	100%
Sulfur (g)	2	2		100%
Zinc (mg)	11	11.89	40	108%

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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
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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	3 Jan '14
Bananalent	seanneko	30 Jan '14	7 Jun '14
This recipe	AG	30 Jun '14	7 Jun '14

Brolent 2.0

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carb Change