Name: v6 Copy of edit of ctsv aus
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g =homebrand rolled oats; 30g =homebrand raw Sugar; 2g =homebrand Iodized cooking Salt; 4.8g =potassium chloride; 1.2g =Calcium Carbonate; 1pill =Nature Made Multi for him No Iron; 50g =Soy protein isolate natutal; 0ml Water; 60ml =homebrand Canola Oil; 0g Whey protein concentrate (choc); 0g Soy protein isolate (choc); 2portion Egg, whole, raw, fresh (Large); 90g Maple syrup; 90ml __needs_adj__Whole Milk; 3g __needs_adj__ Sodium Bicarbonate; 15g __needs_adj_ Butter; 15g =bob's red mill organic golden flaxseed; 5g =Lecithin Granules

Amount		Ingredient	$ / day	Source
100	g	=homebrand rolled oats	$0.17	woolies
30	g	=homebrand raw Sugar	$0.04	woolies
2	g	=homebrand Iodized cooking Salt	$0.00	woolies
4.8	g	=potassium chloride	$0.03	iherb
1.2	g	=Calcium Carbonate	$0.02	iherb
1	pill	=Nature Made Multi for him No Iron	$0.11	iHerb
50	g	=Soy protein isolate natutal	$0.37	bulknutrients
0	ml	Water	$0.00	Kitchen
60	ml	=homebrand Canola Oil	$0.14	woolies
0	g	Whey protein concentrate (choc)	$0.00	bulknutrients
0	g	Soy protein isolate (choc)	$0.00	bulknutrients
2	portion	Egg, whole, raw, fresh (Large)	$0.59	woolies
90	g	Maple syrup	$0.77	woolies
90	ml	__needs_adj__Whole Milk	$0.09
3	g	__needs_adj__ Sodium Bicarbonate	$0.02
15	g	__needs_adj_ Butter	$0.08
15	g	=bob's red mill organic golden flaxseed	$0.13	iherb
5	g	=Lecithin Granules	$0.12	woolies
Amounts for: Total Daily Cost:			$2.68	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

35% Carb, 17% Protein, 48% Fat

Calories1811

% Daily Values*

63%

Total Carbohydrate158g

61%

Dietary Fiber 17g

93%

Protein79g

151%

Total Fat98g

Saturated Fat8g

Monounsaturated Fat39g

Polyunsaturated Fat18g

582%

Omega-3 Fatty Acids9g

106%

Omega-6 Fatty Acids18g

Cholesterol431mg

Calcium 102%	•	Vitamin A 115%
Chloride 53%	•	Vitamin B6 339%
Chromium 343%	•	Vitamin B12 819%
Copper 373%	•	Vitamin C 200%
Iodine 172%	•	Vitamin D 179%
Iron 87%	•	Vitamin E 260%
Magnesium 85%	•	Vitamin K 87%
Manganese 364%	•	Thiamin 215%
Molybdenum 167%	•	Riboflavin 183%
Phosphorus 131%	•	Niacin 135%
Potassium 101%	•	Folate 130%
Selenium 241%	•	Pantothenic Acid 264%
Sodium 151%	•	Biotin 103%
Sulfur 70%	•	Choline 86%
Zinc 189%

* 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	=homebrand rolled oats	100	g	Powder	woolies	750	$1.28	$0.17	8	382	55.2	13.40
2	=homebrand raw Sugar	30	g	Powder	woolies	1000	$1.17	$0.04	33	122	30.0	0.00
3	=homebrand Iodized cooking Salt	2	g	Powder	woolies	1000	$1.17	$0.00	500	0	0.0	0.00
4	=potassium chloride	4.8	g	Powder	iherb	200	$1.16	$0.03	42	0	0.0	0.00
5	=Calcium Carbonate	1.2	g	Powder	iherb	340	$5.72	$0.02	283	0	0.0	0.00
6	=Nature Made Multi for him No Iron	1	pill	Pill	iHerb	90	$9.80	$0.11	90	0	0.0	0.00
7	=Soy protein isolate natutal	50	g	Powder	bulknutrients	10000	$74.50	$0.37	200	182	0.7	46.67
8	Water	0	ml	Liquid	Kitchen	1000	$0.00	$0.00		0	0.0	0.00
9	=homebrand Canola Oil	60	ml	Liquid	woolies	2000	$4.69	$0.14	33	487	0.0	0.00
10	Whey protein concentrate (choc)	0	g	Powder	bulknutrients	20000	$360.00	$0.00		0	0.0	0.00
11	Soy protein isolate (choc)	0	g	Powder	bulknutrients	20000	$299.00	$0.00		0	0.0	0.00
12	Egg, whole, raw, fresh (Large)	2	portion	Liquid	woolies	12	$3.55	$0.59	6	142	0.8	12.60
13	Maple syrup	90	g	Liquid	woolies	375	$3.21	$0.77	4	234	60.3	0.00
14	__needs_adj__Whole Milk	90	ml	Liquid		2000	$2.00	$0.09	22	56	5.0	3.05
15	__needs_adj__ Sodium Bicarbonate	3	g	Powder		500	$2.63	$0.02	167	0	0.0	0.00
16	__needs_adj_ Butter	15	g	Powder		250	$1.39	$0.08	17	107	0.0	0.13
17	=bob's red mill organic golden flaxseed	15	g	Powder	iherb	680	$5.96	$0.13	45	68	5.3	3.00
18	=Lecithin Granules	5	g	Powder	woolies	250	$6.12	$0.12	50	32	1.2	0.34
	Total						$783.35	$2.68		1811	158.3	79.19
	Target									2000	250.0	85.00
	% Reached									91%	63%	93%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1811	91%
Carbohydrates (g)	250	158.3	63%
Protein (g)	85	79.19	93%
Total Fat (g)	65	98.35	151%
Saturated Fat (g)		7.93
Monounsaturated Fat (g)		39
Polyunsaturated Fat (g)		17.5
Omega-3 Fatty Acids (g)	1.6	9.31	582%
Omega-6 Fatty Acids (g)	17	17.97	106%
Total Fiber (g)	28	17.1	61%
Soluble Fiber (g)		6
Insoluble Fiber (g)		6
Cholesterol (mg)	0	431.153

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3456	10000	115%
Vitamin B6 (mg)	1.3	4.4	100	339%
Vitamin B12 (ug)	2.4	19.6		819%
Vitamin C (mg)	90	180	2000	200%
Vitamin D (IU)	600	1072	4000	179%
Vitamin E (IU)	20	52	1000	260%
Vitamin K (ug)	120	104		87%
Thiamin (mg)	1.2	2.578		215%
Riboflavin (mg)	1.3	2.383		183%
Niacin (mg)	16	21.579	35	135%
Folate (ug)	400	521	1000	130%
Pantothenic Acid (mg)	5	13.22		264%
Biotin (ug)	30	31		103%
Choline (mg)	550	470.33	3500	86%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.02	2.5	102%
Chloride (g)	2.3	1.219	3.6	53%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	3.361	10	373%
Iodine (ug)	150	258	1100	172%
Iron (mg)	8	6.9781	45	87%
Magnesium (mg)	420	357.4		85%
Manganese (mg)	2.3	8.375	11	364%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0.919	4	131%
Potassium (g)	3.5	3.547		101%
Selenium (ug)	55	133	400	241%
Sodium (g)	1.5	2.26	2.3	151%
Sulfur (g)	2	1.4		70%
Zinc (mg)	11	20.7363	40	189%

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v6 Copy of edit of ctsv aus

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