Name: Oat Bran - Bananas and Lots of Milk
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 10g Soy Lecithin Granules; 15g Cocoa Powder; 12g Linseed Meal (Flaxseed); 4g Table Salt; 0g Raw Sugar; 3g Cinnamon; 53g Soy protein isolate; 1000ml Milk, fluid, nonfat, calcium fortified (fat free or skim); 1g Cenovis Mens Multi Vitamin Once Daily; 132g Oat bran, raw; 0g Oats; 400g Bananas, raw; 97g Maltodextrin (from corn); 105g Corn flour, whole-grain, blue (harina de maiz morado); 19g Oil, grapeseed

Amount		Ingredient	AU$ / day	Source
10	g	Soy Lecithin Granules	AU$0.26	iherb
15	g	Cocoa Powder	AU$0.54	Coles/Woolworths
12	g	Linseed Meal (Flaxseed)	AU$0.13	Coles/Woolworths
4	g	Table Salt	AU$0.01	Coles/Woolworths
0	g	Raw Sugar	AU$0.00	Coles/Woolworths
3	g	Cinnamon	AU$0.17	Coles/Woolworths
53	g	Soy protein isolate	AU$0.64	eBay
1000	ml	Milk, fluid, nonfat, calcium fortified (fat free or skim)	AU$1.00
1	g	Cenovis Mens Multi Vitamin Once Daily	AU$0.16	Woolworths
132	g	Oat bran, raw	AU$0.45	Woolworths home brand
0	g	Oats	AU$0.00	Woolworrths Homebrand
400	g	Bananas, raw	AU$2.80
97	g	Maltodextrin (from corn)	AU$0.59	iHerb
105	g	Corn flour, whole-grain, blue (harina de maiz morado)	AU$0.00
19	g	Oil, grapeseed	AU$0.00
Amounts for: Total Daily Cost:			AU$6.73	Add Ingredients to Amazon Cart

Dopped the Vital Greens, as it provided only one missing ingredient, Molybdenum

Nutrition Facts

Amount Per Day

62% Carb, 19% Protein, 19% Fat

Calories2476

% Daily Values*

100%

Total Carbohydrate388g

144%

Dietary Fiber 55g

100%

Protein117g

107%

Total Fat55g

77%

Saturated Fat8g

Monounsaturated Fat7g

Polyunsaturated Fat21g

197%

Omega-3 Fatty Acids3g

108%

Omega-6 Fatty Acids18g

Cholesterol20mg

Calcium 246%	•	Vitamin A 228%
Chloride 106%	•	Vitamin B6 593%
Chromium 120%	•	Vitamin B12 367%
Copper 409%	•	Vitamin C 183%
Iodine 100%	•	Vitamin D 35%
Iron 323%	•	Vitamin E 193%
Magnesium 199%	•	Vitamin K 51%
Manganese 510%	•	Thiamin 541%
Molybdenum 220%	•	Riboflavin 487%
Phosphorus 463%	•	Niacin 56%
Potassium 135%	•	Folate 152%
Selenium 214%	•	Pantothenic Acid 342%
Sodium 172%	•	Biotin 500%
Sulfur 121%	•	Choline 337%
Zinc 270%

* Percent Daily Values are based on "klkev's Profile, Male 34, Bulking, 2723 kCalories". 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	Soy Lecithin Granules	10	g	Powder	iherb	454	AU$12.00	AU$0.26	45	70	1.0	0.00
2	Cocoa Powder	15	g	Powder	Coles/Woolworths	180	AU$6.50	AU$0.54	12	34	8.7	2.94
3	Linseed Meal (Flaxseed)	12	g	Powder	Coles/Woolworths	500	AU$5.23	AU$0.13	42	55	0.8	2.34
4	Table Salt	4	g	Powder	Coles/Woolworths	500	AU$1.00	AU$0.01	125	0	0.0	0.00
5	Raw Sugar	0	g	Powder	Coles/Woolworths	2000	AU$3.50	AU$0.00		0	0.0	0.00
6	Cinnamon	3	g	Powder	Coles/Woolworths	36	AU$2.00	AU$0.17	12	7	2.4	0.12
7	Soy protein isolate	53	g	Powder	eBay	5000	AU$60.00	AU$0.64	94	179	3.9	42.77
8	Milk, fluid, nonfat, calcium fortified (fat free or skim)	1000	ml	Powder		2000	AU$2.00	AU$1.00	2	350	48.5	34.00
9	Cenovis Mens Multi Vitamin Once Daily	1	g	Pill	Woolworths	62	AU$9.99	AU$0.16	62	0	0.0	0.00
10	Oat bran, raw	132	g	Powder	Woolworths home brand	500	AU$1.69	AU$0.45	4	506	62.6	21.25
11	Oats	0	g	Powder	Woolworrths Homebrand	750	AU$0.99	AU$0.00		0	0.0	0.00
12	Bananas, raw	400	g	Powder		1000	AU$7.00	AU$2.80	3	356	91.4	4.36
13	Maltodextrin (from corn)	97	g	Powder	iHerb	5450	AU$32.88	AU$0.59	56	369	91.2	0.00
14	Corn flour, whole-grain, blue (harina de maiz morado)	105	g	Powder		0	AU$0.00	AU$0.00	0	382	77.6	9.19
15	Oil, grapeseed	19	g	Powder		0	AU$0.00	AU$0.00	0	168	0.0	0.00
	Total						AU$144.78	AU$6.73		2476	388.0	116.97
	Target									2475	387.5	116.50
	% Reached									100%	100%	100%
	Safe Maximum									2723	0.0	131.00
	% Max Reached									91%	N/A	89%

Macro	Target	Recipe	Max	%
Calories (kcal)	2475	2476	2723	100%
Carbohydrates (g)	387.5	388		100%
Protein (g)	116.5	116.97	131	100%
Total Fat (g)	51	54.53	58.3	107%
Saturated Fat (g)	10	7.7	16	77%
Monounsaturated Fat (g)	0	7.14	10
Polyunsaturated Fat (g)	0	21.17	20
Omega-3 Fatty Acids (g)	1.6	3.15	50	197%
Omega-6 Fatty Acids (g)	17	18.43	50	108%
Total Fiber (g)	38	54.5	48	144%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	20

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6845	10000	228%
Vitamin B6 (mg)	1.3	7.7	100	593%
Vitamin B12 (ug)	2.4	8.8		367%
Vitamin C (mg)	90	165	2000	183%
Vitamin D (IU)	600	212	4000	35%
Vitamin E (IU)	20	39	1000	193%
Vitamin K (ug)	120	62		51%
Thiamin (mg)	1.2	6.497		541%
Riboflavin (mg)	1.3	6.331		487%
Niacin (mg)	16	9.006	35	56%
Folate (ug)	400	607	1000	152%
Pantothenic Acid (mg)	5	17.094		342%
Biotin (ug)	30	150		500%
Choline (mg)	550	1854.455	3500	337%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.46	2.5	246%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	42		120%
Copper (mg)	0.9	3.677	10	409%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	25.8622	45	323%
Magnesium (mg)	420	836.3		199%
Manganese (mg)	2.3	11.74	11	510%
Molybdenum (ug)	45	99	2000	220%
Phosphorus (g)	0.7	3.241	4	463%
Potassium (g)	3.5	4.728		135%
Selenium (ug)	55	118	400	214%
Sodium (g)	1.5	2.58	2.3	172%
Sulfur (g)	2	2.42		121%
Zinc (mg)	11	29.7291	40	270%

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Oat Bran - Bananas and Lots of Milk Weight Gain

Nutrition Facts

Nutrient Profile: klkev's Profile, Male 34, Bulking, 2723 kCalories Change

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Oat Bran - Bananas and Lots of Milk Weight Gain

Nutrition Facts

Nutrient Profile: klkev's Profile, Male 34, Bulking, 2723 kCaloriesChange

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Nutrient Profile: klkev's Profile, Male 34, Bulking, 2723 kCalories Change