Name: Chocola RPI
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 300g Fine Powdered Oats; 100g Maltodextrin; 2g MSM Sulfur; 20g Potassium Gluconate; 60ml Canola Oil; 10g Lecithin; 13g Psyllium Husk; 12g Linseed Meal (Flaxseed); 3.8g Table Salt; 2pill Optimum Nutrition Opti-Women Multivitamin; 2pill NOW Foods Calcium & Magnesium; 10g Cocoa Powder; 80g Dark Brown Sugar; 3g Cinnamon; 115g Organic Brown Rice Protein - Natural

Amount		Ingredient	$ / day	Source
300	g	Fine Powdered Oats	$2.34	Bulk Nutrients
100	g	Maltodextrin	$0.60	Bulk Nutrients
2	g	MSM Sulfur	$0.11	bulk nutrients
20	g	Potassium Gluconate	$0.53	iherb
60	ml	Canola Oil	$0.15	Woolworths
10	g	Lecithin	$0.30	Woolworths
13	g	Psyllium Husk	$0.23	Woolworths
12	g	Linseed Meal (Flaxseed)	$0.13	Coles
3.8	g	Table Salt	$0.01	Woolworths
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.35	iherb
2	pill	NOW Foods Calcium & Magnesium	$0.10	iHerb
10	g	Cocoa Powder	$0.36	Woolworths
80	g	Dark Brown Sugar	$0.41	Coles
3	g	Cinnamon	$0.17	Woolworths
115	g	Organic Brown Rice Protein - Natural	$2.01	Bulk Nutrients
Amounts for: Total Daily Cost:			$7.81	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 21% Protein, 28% Fat

Calories3193

% Daily Values*

121%

Total Carbohydrate361g

171%

Dietary Fiber 51g

100%

Protein149g

133%

Total Fat88g

Saturated Fat8g

Monounsaturated Fat46g

Polyunsaturated Fat30g

669%

Omega-3 Fatty Acids9g

167%

Omega-6 Fatty Acids22g

Cholesterol0mg

Calcium 139%	•	Vitamin A 167%
Chloride	•	Vitamin B6 1542%
Chromium 343%	•	Vitamin B12 4167%
Copper 142%	•	Vitamin C 556%
Iodine 133%	•	Vitamin D 300%
Iron 437%	•	Vitamin E 667%
Magnesium 302%	•	Vitamin K 115%
Manganese 367%	•	Thiamin 1855%
Molybdenum 156%	•	Riboflavin 1540%
Phosphorus 272%	•	Niacin 127%
Potassium 127%	•	Folate 151%
Selenium 103%	•	Pantothenic Acid 403%
Sodium 167%	•	Biotin 833%
Sulfur	•	Choline 137%
Zinc 198%

* Percent Daily Values are based on "Lazy RDIs". 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	300	g	Powder	Bulk Nutrients	5000	$39.00	$2.34	17	1380	172.5	51.00
2	Maltodextrin	100	g	Powder	Bulk Nutrients	2000	$12.00	$0.60	20	382	95.0	0.00
3	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
4	Potassium Gluconate	20	g	Powder	iherb	454	$12.10	$0.53	23	0	0.0	0.00
5	Canola Oil	60	ml	Liquid	Woolworths	2000	$4.99	$0.15	33	530	0.0	0.00
6	Lecithin	10	g	Powder	Woolworths	200	$6.10	$0.30	20	25	0.0	0.00
7	Psyllium Husk	13	g	Powder	Woolworths	500	$8.73	$0.23	38	49	0.0	0.00
8	Linseed Meal (Flaxseed)	12	g	Powder	Coles	500	$5.28	$0.13	42	64	0.0	2.20
9	Table Salt	3.8	g	Powder	Woolworths	500	$1.00	$0.01	132	0	0.0	0.00
10	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iherb	120	$21.28	$0.35	60	0	0.0	0.00
11	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.83	$0.10	125	0	0.0	0.00
12	Cocoa Powder	10	g	Powder	Woolworths	180	$6.50	$0.36	18	23	5.8	1.96
13	Dark Brown Sugar	80	g	Powder	Coles	1000	$5.09	$0.41	13	304	78.5	0.10
14	Cinnamon	3	g	Powder	Woolworths	36	$2.00	$0.17	12	7	2.4	0.12
15	Organic Brown Rice Protein - Natural	115	g	Powder	Bulk Nutrients	2000	$35.00	$2.01	17	429	7.0	93.38
	Total						$185.90	$7.81		3193	361.2	148.76
	Target									2383	298.0	149.00
	% Reached									134%	121%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2383	3193	134%
Carbohydrates (g)	298	361.2	121%
Protein (g)	149	148.76	100%
Total Fat (g)	66	87.79	133%
Saturated Fat (g)	0	8.01
Monounsaturated Fat (g)	0	45.58
Polyunsaturated Fat (g)	0	30.4
Omega-3 Fatty Acids (g)	1.3	8.7	669%
Omega-6 Fatty Acids (g)	13	21.7	167%
Total Fiber (g)	30	51.3	171%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5009	10000	167%
Vitamin B6 (mg)	1.3	20	50	1542%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	45	250	1000	556%
Vitamin D (IU)	200	600	3200	300%
Vitamin E (IU)	15	100	450	667%
Vitamin K (ug)	70	80		115%
Thiamin (mg)	1.2	22.26		1855%
Riboflavin (mg)	1.3	20.02		1540%
Niacin (mg)	16	20.347	900	127%
Folate (ug)	400	604	1000	151%
Pantothenic Acid (mg)	6	24.198		403%
Biotin (ug)	30	250		833%
Choline (mg)	550	753.37	3500	137%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.39	2.5	139%
Chloride (g)	0	2.349
Chromium (ug)	35	120		343%
Copper (mg)	1.7	2.418	10	142%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	34.958	45	437%
Magnesium (mg)	400	1209.1		302%
Manganese (mg)	5.5	20.181		367%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	1	2.717	4	272%
Potassium (g)	3.8	4.832		127%
Selenium (ug)	70	72	400	103%
Sodium (g)	0.9	1.505	2.3	167%
Sulfur (g)	0	2
Zinc (mg)	14	27.704	40	198%

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Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	13 Jul '13
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Australian ketogenic mix	sublimal	10 Sep '13	31 Aug '13
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Bananalent	seanneko	30 Jan '14	16 Jun '14
Chocola	mark678	17 Jun '14	17 Jun '14
This recipe	mark678	21 Jun '14	17 Jun '14

Chocola RPI

Nutrition Facts

Nutrient Profile: Lazy RDIsChange

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Nutrient Profile: Lazy RDIs Change