Name: Copy of AussieChow
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Masa harina; 100g Fine Powdered Oats; 60g Maltodextrin; 50g Protein (WPI); 50g Protein (WPC); 40g GNC Mega Men® Maximum Nutrition - Chocolate/Vanilla Bean; 20g Potassium Gluconate; 4g Choline bitartrate; 10g Psyllium Husk; 40ml Extra Virgin Olive Oil; 3pill Now Foods Ultra Omega-3

Amount		Ingredient	$ / day	Source
100	g	Masa harina	$0.48	USA Foods
100	g	Fine Powdered Oats	$0.78	Bulk Nutrients
60	g	Maltodextrin	$0.36	Bulk Nutrients
50	g	Protein (WPI)	$1.48	Bulk Nutrients
50	g	Protein (WPC)	$1.13	Bulk Nutrients
40	g	GNC Mega Men® Maximum Nutrition - Chocolate/Vanilla Bean	$1.67	Amazon + shipito
20	g	Potassium Gluconate	$0.57	iHerb
4	g	Choline bitartrate	$0.37	iHerb
10	g	Psyllium Husk	$0.17	Woolworths
40	ml	Extra Virgin Olive Oil	$0.63	Woolworths
3	pill	Now Foods Ultra Omega-3	$0.50	iHerb
Amounts for: Total Daily Cost:			$8.13	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 24% Protein, 31% Fat

Calories1875

% Daily Values*

86%

Total Carbohydrate208g

105%

Dietary Fiber 31g

92%

Protein111g

115%

Total Fat62g

Saturated Fat11g

Monounsaturated Fat29g

Polyunsaturated Fat5g

200%

Omega-3 Fatty Acids3g

43%

Omega-6 Fatty Acids6g

Cholesterol33mg

Calcium 121%	•	Vitamin A 231%
Chloride	•	Vitamin B6 4561%
Chromium 403%	•	Vitamin B12 2451%
Copper 153%	•	Vitamin C 785%
Iodine 118%	•	Vitamin D 1176%
Iron 101%	•	Vitamin E 274%
Magnesium 84%	•	Vitamin K 169%
Manganese 61%	•	Thiamin > 5017%
Molybdenum 196%	•	Riboflavin 4532%
Phosphorus 22%	•	Niacin 368%
Potassium 113%	•	Folate 125%
Selenium 453%	•	Pantothenic Acid 992%
Sodium 37%	•	Biotin 1176%
Sulfur	•	Choline 302%
Zinc 224%

* Percent Daily Values are based on "lachie's Australian Government RDIs (Male 19-30)". 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	Masa harina	100	g	Powder	USA Foods	2000	$9.59	$0.48	20	345	72.4	6.90
2	Fine Powdered Oats	100	g	Powder	Bulk Nutrients	5000	$39.00	$0.78	50	384	58.1	12.10
3	Maltodextrin	60	g	Powder	Bulk Nutrients	2000	$12.00	$0.36	33	229	57.0	0.00
4	Protein (WPI)	50	g	Powder	Bulk Nutrients	2000	$59.00	$1.48	40	190	0.5	45.00
5	Protein (WPC)	50	g	Powder	Bulk Nutrients	2000	$45.00	$1.13	40	207	3.0	40.10
6	GNC Mega Men® Maximum Nutrition - Chocolate/Vanilla Bean	40	g	Powder	Amazon + shipito	1080	$45.00	$1.67	27	118	16.5	7.06
7	Potassium Gluconate	20	g	Powder	iHerb	454	$12.96	$0.57	23	0	0.0	0.00
8	Choline bitartrate	4	g	Powder	iHerb	250	$22.86	$0.37	63	0	0.0	0.00
9	Psyllium Husk	10	g	Powder	Woolworths	500	$8.73	$0.17	50	19	0.0	0.30
10	Extra Virgin Olive Oil	40	ml	Liquid	Woolworths	500	$7.87	$0.63	13	354	0.0	0.00
11	Now Foods Ultra Omega-3	3	pill	Pill	iHerb	180	$29.94	$0.50	60	30	0.0	0.00
	Total						$291.95	$8.13		1875	207.5	111.46
	Target									1931	241.0	121.00
	% Reached									97%	86%	92%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1931	1875	97%
Carbohydrates (g)	241	207.5	86%
Protein (g)	121	111.46	92%
Total Fat (g)	54	62.22	115%
Saturated Fat (g)	0	10.62
Monounsaturated Fat (g)	0	29.3
Polyunsaturated Fat (g)	0	4.5
Omega-3 Fatty Acids (g)	1.3	2.61	200%
Omega-6 Fatty Acids (g)	13	5.58	43%
Total Fiber (g)	30	31.4	105%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	33.462

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6932	10000	231%
Vitamin B6 (mg)	1.3	59.3	50	4561%
Vitamin B12 (ug)	2.4	58.8		2451%
Vitamin C (mg)	45	353	1000	785%
Vitamin D (IU)	200	2353	3200	1176%
Vitamin E (IU)	15	41	450	274%
Vitamin K (ug)	70	119		169%
Thiamin (mg)	1.2	60.203		> 5000%
Riboflavin (mg)	1.3	58.92		4532%
Niacin (mg)	16	58.824	900	368%
Folate (ug)	400	500	1000	125%
Pantothenic Acid (mg)	6	59.513		992%
Biotin (ug)	30	353		1176%
Choline (mg)	550	1660.505	3500	302%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.21	2.5	121%
Chloride (g)	0	0.176
Chromium (ug)	35	141		403%
Copper (mg)	1.7	2.596	10	153%
Iodine (ug)	150	176	1100	118%
Iron (mg)	8	8.0554	45	101%
Magnesium (mg)	400	337.6		84%
Manganese (mg)	5.5	3.348		61%
Molybdenum (ug)	45	88	2000	196%
Phosphorus (g)	1	0.224	4	22%
Potassium (g)	3.8	4.292		113%
Selenium (ug)	70	317	400	453%
Sodium (g)	0.9	0.33	2.3	37%
Sulfur (g)	0	2.75
Zinc (mg)	14	31.4179	40	224%

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Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	8 Sep '13
Bachelor Chow - Personalized Version	max	17 Oct '13	18 Oct '13
People Chow 3.0.1 - "Tortilla Perfection!"	max	16 May '14	27 Apr '14
People Chow 3.0.1 - Australian Sources	MackdaddyFever	16 May '14	15 May '14
People Chow 3.0.1 - Australian Sources II	MackdaddyFever	7 Jun '14	15 May '14
People Chow 3.0.1 - Australian Sources III	MackdaddyFever	15 May '14	17 May '14
People Chow 3.0.1 - Australian Sources IV	MackdaddyFever	17 May '14	26 May '14
People Chow 3.0.1 - Australian Sources V	MackdaddyFever	26 May '14	7 Jun '14
People Chow 3.0.1 - Australian Sources VI	MackdaddyFever	3 Jul '14	23 Jun '14
AussieChow	MackdaddyFever	23 Jun '14	29 Nov '14
This recipe	lachie	29 Nov '14	29 Nov '14

Copy of AussieChow

Nutrition Facts

Nutrient Profile: lachie's Australian Government RDIs (Male 19-30)Change

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