Name: Copy of Ausoylent 1.3.4 - Low Carb - Low Sugar - Easily Flavoured
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1pill Cenovis Garlic and horseradish + C complex; 1pill Centrum Advance^; 2pill Swisse Ultiboost Vitamin K2 + D3; 23/4 tbsp USN 100% Whey Protein Chocolate; 3 tsp Nature's Own Superfood Chlorophyll & Spirulina Tonic; 23/4 tbsp Lecithin Granules*; 21/4 tbsp Sunflower Seeds*; 21/3 tbsp Linseed Meal (Flaxseed)*; 73/4 tbsp Rolled Oats - (Blend into powder)*; 3/4 cup Skim Milk Powder*; 2/3 tsp Plaistowe Premium Cocoa^; 1/3 tsp Sea Salt

Amount		Volume		Ingredient	$ / day	Source
1	pill			Cenovis Garlic and horseradish + C complex	$0.07	Chemist Warehouse
1	pill			Centrum Advance^	$0.12	Chemist warehouse
2	pill			Swisse Ultiboost Vitamin K2 + D3	$0.60	Chemist Warehouse
20	g	2¾	tbsp	USN 100% Whey Protein Chocolate	$0.66	Chemist Warehouse
15	ml	3	tsp	Nature's Own Superfood Chlorophyll & Spirulina Tonic	$0.82	Chemist Warehouse
30	g	2¾	tbsp	Lecithin Granules*	$0.60	Chemist Warehouse
40	g	2¼	tbsp	Sunflower Seeds*	$0.29	Woolworths
12	g	2⅓	tbsp	Linseed Meal (Flaxseed)*	$0.06	Woolworths
69	g	7¾	tbsp	Rolled Oats - (Blend into powder)*	$0.09	Woolworths
122	g	¾	cup	Skim Milk Powder*	$0.85	Woolworths
10	g	⅔	tsp	Plaistowe Premium Cocoa^	$0.33	Woolworths
5	g	⅓	tsp	Sea Salt	$0.08	Coles
Amounts for: Total Daily Cost:					$4.58	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

36% Carb, 26% Protein, 38% Fat

Calories1308

% Daily Values*

248%

Total Carbohydrate114g

103%

Dietary Fiber 22g

40%

Protein83g

60%

Total Fat55g

Saturated Fat10g

Monounsaturated Fat9g

Polyunsaturated Fat32g

226%

Omega-3 Fatty Acids4g

104%

Omega-6 Fatty Acids18g

Cholesterol35mg

Calcium 179%	•	Vitamin A 117%
Chloride 112%	•	Vitamin B6 210%
Chromium 100%	•	Vitamin B12 331%
Copper 622%	•	Vitamin C 363%
Iodine 266%	•	Vitamin D 400%
Iron 105%	•	Vitamin E 285%
Magnesium 136%	•	Vitamin K 120%
Manganese 234%	•	Thiamin 241%
Molybdenum 100%	•	Riboflavin 314%
Phosphorus 374%	•	Niacin 173%
Potassium 140%	•	Folate 139%
Selenium 161%	•	Pantothenic Acid 311%
Sodium 102%	•	Biotin 100%
Sulfur 100%	•	Choline 214%
Zinc 192%

* Percent Daily Values are based on "minnism's U.S. government DRI, male 19-50, 1500 calories, low carb". 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	Cenovis Garlic and horseradish + C complex	1	pill	Pill	Chemist Warehouse	120	$7.84	$0.07	120	1	0.0	0.00
2	Centrum Advance^	1	pill	Pill	Chemist warehouse	200	$23.99	$0.12	200	0	0.0	0.00
3	Swisse Ultiboost Vitamin K2 + D3	2	pill	Pill	Chemist Warehouse	60	$18.00	$0.60	30	0	0.0	0.00
4	USN 100% Whey Protein Chocolate	20	g	Powder	Chemist Warehouse	2000	$66.00	$0.66	100	79	1.8	14.73
5	Nature's Own Superfood Chlorophyll & Spirulina Tonic	15	ml	Liquid	Chemist Warehouse	200	$11.00	$0.82	13	1	0.1	0.17
6	Lecithin Granules*	30	g	Powder	Chemist Warehouse	500	$9.99	$0.60	17	189	1.5	1.80
7	Sunflower Seeds*	40	g	Powder	Woolworths	500	$3.68	$0.29	13	236	0.9	10.72
8	Linseed Meal (Flaxseed)*	12	g	Powder	Woolworths	500	$2.49	$0.06	42	61	0.2	2.20
9	Rolled Oats - (Blend into powder)*	69	g	Powder	Woolworths	750	$0.99	$0.09	11	256	37.6	8.76
10	Skim Milk Powder*	122	g	Powder	Woolworths	1000	$6.99	$0.85	8	445	68.3	42.58
11	Plaistowe Premium Cocoa^	10	g	Powder	Woolworths	180	$6.00	$0.33	18	40	3.7	2.15
12	Sea Salt	5	g	Powder	Coles	170	$2.75	$0.08	34	0	0.0	0.00
	Total						$159.72	$4.58		1308	114.1	83.11
	Target									1847	46.0	208.00
	% Reached									71%	248%	40%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1847	1308	71%
Carbohydrates (g)	46	114.1	248%
Protein (g)	208	83.11	40%
Total Fat (g)	92	55.02	60%
Saturated Fat (g)		10.12
Monounsaturated Fat (g)		9.35
Polyunsaturated Fat (g)		31.81
Omega-3 Fatty Acids (g)	1.6	3.62	226%
Omega-6 Fatty Acids (g)	17	17.63	104%
Total Fiber (g)	21	21.6	103%
Soluble Fiber (g)		2.7
Insoluble Fiber (g)		4
Cholesterol (mg)	0	35.38

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3507	10000	117%
Vitamin B6 (mg)	1.3	2.7	100	210%
Vitamin B12 (ug)	2.4	8		331%
Vitamin C (mg)	90	327	2000	363%
Vitamin D (IU)	600	2400	4000	400%
Vitamin E (IU)	20	57	1000	285%
Vitamin K (ug)	120	144		120%
Thiamin (mg)	1.2	2.889		241%
Riboflavin (mg)	1.3	4.081		314%
Niacin (mg)	16	27.648	35	173%
Folate (ug)	400	555	1000	139%
Pantothenic Acid (mg)	5	15.529		311%
Biotin (ug)	30	30		100%
Choline (mg)	550	1175.817	3500	214%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.79	2.5	179%
Chloride (g)	2.3	2.572	3.6	112%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	5.596	10	622%
Iodine (ug)	150	398	1100	266%
Iron (mg)	8	8.4114	45	105%
Magnesium (mg)	420	573.2		136%
Manganese (mg)	2.3	5.389	11	234%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	2.621	4	374%
Potassium (g)	3.5	4.891		140%
Selenium (ug)	55	89	400	161%
Sodium (g)	1.5	1.531	2.3	102%
Sulfur (g)	2	2		100%
Zinc (mg)	11	21.1645	40	192%

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Parent Recipes:	Author	Last Updated	Created
Ausoylent 1.3.2 - Low Carb	IamAdamJowett	30 Apr '15	1 May '15
Ausoylent 1.3.3 - Low Carb	IamAdamJowett	3 May '15	4 May '15
Ausoylent 1.3.4 - Low Carb - Low Sugar - Easily Flavoured	IamAdamJowett	2 Jun '15	7 May '15
This recipe	minnism	17 May '15	7 May '15

Copy of Ausoylent 1.3.4 - Low Carb - Low Sugar - Easily Flavoured

Nutrition Facts

Nutrient Profile: minnism's U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: minnism's U.S. government DRI, male 19-50, 1500 calories, low carb Change