Name: Drop Bear Porridge (Single Meal)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 50g Maltodextrin; 30g Oat Flour; 30g WPI - Natural (Unflavoured); 0.7g MSM Sulfur; 20g Almond Meal; 25g Milo; 3g Lecithin Granules; 2g Linseed Meal (Flaxseed); 3g Diet Rite Salt Lite; 4g Benefiber; 1pill Centrum Men Multivitamin (1/day)

Amount		Ingredient	$ / day	Source
50	g	Maltodextrin	$0.24	Bulk Nutrients
30	g	Oat Flour	$0.23	Bulk Nutrients
30	g	WPI - Natural (Unflavoured)	$0.87	Bulk Nutrients
0.7	g	MSM Sulfur	$0.04	Bulk Nutrients
20	g	Almond Meal	$0.24	Woolworths
25	g	Milo	$0.24	Coles
3	g	Lecithin Granules	$0.09	Coles
2	g	Linseed Meal (Flaxseed)	$0.02	Coles
3	g	Diet Rite Salt Lite	$0.05	Coles
4	g	Benefiber	$0.09	Chemist Warehouse
1	pill	Centrum Men Multivitamin (1/day)	$0.27	Chemist Warehouse
Amounts for: Total Daily Cost:			$2.38	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

52% Carb, 24% Protein, 24% Fat

Calories688

% Daily Values*

40%

Total Carbohydrate88g

34%

Dietary Fiber 10g

37%

Protein41g

36%

Total Fat18g

Saturated Fat3g

Monounsaturated Fat7g

Polyunsaturated Fat4g

45%

Omega-3 Fatty Acids0.59g

32%

Omega-6 Fatty Acids4g

Cholesterol0mg

Calcium 51%	•	Vitamin A 121%
Chloride 55%	•	Vitamin B6 466%
Chromium 171%	•	Vitamin B12 4167%
Copper 121%	•	Vitamin C 160%
Iodine 100%	•	Vitamin D 300%
Iron 120%	•	Vitamin E 335%
Magnesium 52%	•	Vitamin K 100%
Manganese 254%	•	Thiamin 199%
Molybdenum 111%	•	Riboflavin 171%
Phosphorus 70%	•	Niacin 131%
Potassium 33%	•	Folate 88%
Selenium 200%	•	Pantothenic Acid 201%
Sodium 43%	•	Biotin 100%
Sulfur 35%	•	Choline 43%
Zinc 153%

* Percent Daily Values are based on "Healthy Australian Diet". 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	Maltodextrin	50	g	Powder	Bulk Nutrients	5000	$24.00	$0.24	100	191	47.5	0.00
2	Oat Flour	30	g	Powder	Bulk Nutrients	5000	$39.00	$0.23	167	120	19.5	5.25
3	WPI - Natural (Unflavoured)	30	g	Powder	Bulk Nutrients	3000	$87.00	$0.87	100	115	0.3	27.42
4	MSM Sulfur	0.7	g	Powder	Bulk Nutrients	250	$14.00	$0.04	357	0	0.0	0.00
5	Almond Meal	20	g	Powder	Woolworths	150	$1.79	$0.24	8	124	0.7	5.20
6	Milo	25	g	Powder	Coles	1250	$12.00	$0.24	50	105	16.1	3.00
7	Lecithin Granules	3	g	Powder	Coles	200	$6.16	$0.09	67	8	0.0	0.00
8	Linseed Meal (Flaxseed)	2	g	Powder	Coles	500	$5.28	$0.02	250	11	0.0	0.37
9	Diet Rite Salt Lite	3	g	Powder	Coles	170	$2.64	$0.05	57	0	0.0	0.00
10	Benefiber	4	g	Powder	Chemist Warehouse	730	$16.99	$0.09	183	16	4.2	0.00
11	Centrum Men Multivitamin (1/day)	1	pill	Pill	Chemist Warehouse	90	$23.99	$0.27	90	0	0.0	0.00
	Total						$232.85	$2.38		688	88.3	41.24
	Target									2000	222.0	111.00
	% Reached									34%	40%	37%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	688		34%
Carbohydrates (g)	222	88.3		40%
Protein (g)	111	41.24		37%
Total Fat (g)	49	17.81		36%
Saturated Fat (g)	0	2.92
Monounsaturated Fat (g)	0	7.17
Polyunsaturated Fat (g)	0	4.36
Omega-3 Fatty Acids (g)	1.3	0.59		45%
Omega-6 Fatty Acids (g)	13	4.12		32%
Total Fiber (g)	30	10.2	38	34%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3639	10000	121%
Vitamin B6 (mg)	1.3	6.1	50	466%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	144	2000	160%
Vitamin D (IU)	200	600	3200	300%
Vitamin E (IU)	20	67	447	335%
Vitamin K (ug)	60	60		100%
Thiamin (mg)	1.2	2.392		199%
Riboflavin (mg)	1.3	2.217		171%
Niacin (mg)	16	20.988	35	131%
Folate (ug)	370	327	1000	88%
Pantothenic Acid (mg)	5	10.063		201%
Biotin (ug)	30	30		100%
Choline (mg)	550	235.42	3500	43%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.51	2.5	51%
Chloride (g)	2.3	1.272	5	55%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	1.093	10	121%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	9.581	45	120%
Magnesium (mg)	400	208.9		52%
Manganese (mg)	2.3	5.842	11	254%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	0.491	4	70%
Potassium (g)	3.5	1.169		33%
Selenium (ug)	55	110	400	200%
Sodium (g)	1.5	0.651	2.3	43%
Sulfur (g)	2	0.7		35%
Zinc (mg)	11	16.785	40	153%

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Drop Bear Porridge (Single Meal)

Nutrition Facts

Nutrient Profile: Healthy Australian DietChange

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Nutrient Profile: Healthy Australian Diet Change