Name: Tasty Carb Complement (Skim Milk Powder + Oil)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 48.6g Rice protein powder; 32g Seeds, pumpkin and squash seed kernels, dried; 28.7g Whey Protein Isolate 90%; 15g Sugar, Coconut; 0g Cocoa, powder; 12.4g Lecithin Granules; 0g Spearmint, dried; 16.7g Psyllium Husk; 13g Ground chia seeds; 4.7g MSM Sulfur Powder; 4g Natural Camu Powder; 4g Spices, basil; 500ml Water, tap, municipal; 1pill Kirkland Daily Multivitamin - Women; 1pill Potassium citrate; 0.8g Iodised Salt; 0g Herbamare Salt Substitute (Potassium Chloride); 44g Skim milk powder, instant; 10ml Oil, olive, salad or cooking; 5ml Oil, coconut

Amount		Ingredient	$ / day	Source
48.6	g	Rice protein powder	$2.13	Local
32	g	Seeds, pumpkin and squash seed kernels, dried	$0.54	Bulk Barn
28.7	g	Whey Protein Isolate 90%	$1.40	Bulk Barn
15	g	Sugar, Coconut	$0.20	Bulk Barn
0	g	Cocoa, powder	$0.00	Bulk Barn
12.4	g	Lecithin Granules	$0.21	Bulk Barn
0	g	Spearmint, dried	$0.00	Bulk Barn
16.7	g	Psyllium Husk	$0.29	Bulk Barn
13	g	Ground chia seeds	$0.35	Bulk Barn
4.7	g	MSM Sulfur Powder	$0.27	Local
4	g	Natural Camu Powder	$1.10	Local
4	g	Spices, basil	$0.05	Bulk Barn
500	ml	Water, tap, municipal	$0.00
1	pill	Kirkland Daily Multivitamin - Women	$0.05	Costco
1	pill	Potassium citrate	$0.05	PureBulk
0.8	g	Iodised Salt	$0.00	Bulk Barn
0	g	Herbamare Salt Substitute (Potassium Chloride)	$0.00	Bulk Barn (Packaged)
44	g	Skim milk powder, instant	$0.00	Bulk Barn
10	ml	Oil, olive, salad or cooking	$0.00
5	ml	Oil, coconut	$0.00
Amounts for: Total Daily Cost:			$6.63	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

28% Carb, 36% Protein, 36% Fat

Calories1052

% Daily Values*

38%

Total Carbohydrate71g

101%

Dietary Fiber 25g

100%

Protein93g

103%

Total Fat42g

Saturated Fat9g

Monounsaturated Fat13g

Polyunsaturated Fat11g

153%

Omega-3 Fatty Acids2g

176%

Omega-6 Fatty Acids8g

Cholesterol10mg

Calcium 136%	•	Vitamin A 282%
Chloride 24%	•	Vitamin B6 392%
Chromium 100%	•	Vitamin B12 900%
Copper 174%	•	Vitamin C 100%
Iodine 126%	•	Vitamin D 133%
Iron 131%	•	Vitamin E 137%
Magnesium 106%	•	Vitamin K 108%
Manganese 401%	•	Thiamin 371%
Molybdenum 127%	•	Riboflavin 361%
Phosphorus 113%	•	Niacin 121%
Potassium 14%	•	Folate 109%
Selenium 119%	•	Pantothenic Acid 225%
Sodium 37%	•	Biotin 158%
Sulfur 101%	•	Choline 106%
Zinc 146%

* Percent Daily Values are based on "Russet's Quick Weight Loss [F]". 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	Rice protein powder	48.6	g	Powder	Local	800	$35.09	$2.13	16	178	4.9	37.26
2	Seeds, pumpkin and squash seed kernels, dried	32	g	Powder	Bulk Barn	100	$1.70	$0.54	3	179	3.4	9.67
3	Whey Protein Isolate 90%	28.7	g	Powder	Bulk Barn	100	$4.87	$1.40	3	109	0.3	26.69
4	Sugar, Coconut	15	g	Powder	Bulk Barn	100	$1.30	$0.20	7	59	13.8	0.00
5	Cocoa, powder	0	g	Powder	Bulk Barn	100	$0.00	$0.00		0	0.0	0.00
6	Lecithin Granules	12.4	g	Powder	Bulk Barn	100	$1.67	$0.21	8	93	1.6	0.00
7	Spearmint, dried	0	g	Powder	Bulk Barn	100	$1.10	$0.00		0	0.0	0.00
8	Psyllium Husk	16.7	g	Powder	Bulk Barn	100	$1.71	$0.29	6	56	13.9	0.56
9	Ground chia seeds	13	g	Powder	Bulk Barn	100	$2.69	$0.35	8	63	5.5	2.15
10	MSM Sulfur Powder	4.7	g	Powder	Local	300	$17.18	$0.27	64	0	0.0	0.00
11	Natural Camu Powder	4	g	Powder	Local	85	$23.36	$1.10	21	16	3.2	0.00
12	Spices, basil	4	g	Powder	Bulk Barn	100	$1.30	$0.05	25	9	1.9	0.92
13	Water, tap, municipal	500	ml	Liquid		0	$0.00	$0.00	0	0	0.0	0.00
14	Kirkland Daily Multivitamin - Women	1	pill	Pill	Costco	365	$19.99	$0.05	365	0	0.0	0.00
15	Potassium citrate	1	pill	Pill	PureBulk	180	$8.51	$0.05	180	0	0.0	0.00
16	Iodised Salt	0.8	g	Powder	Bulk Barn	100	$0.00	$0.00	125	0	0.0	0.00
17	Herbamare Salt Substitute (Potassium Chloride)	0	g	Powder	Bulk Barn (Packaged)	125	$5.29	$0.00		0	0.0	0.00
18	Skim milk powder, instant	44	g	Powder	Bulk Barn	100	$0.00	$0.00	2	158	22.9	15.84
19	Oil, olive, salad or cooking	10	ml	Liquid		0	$0.00	$0.00	0	88	0.0	0.00
20	Oil, coconut	5	ml	Liquid		0	$0.00	$0.00	0	43	0.0	0.00
	Total						$125.76	$6.63		1052	71.3	93.09
	Target									1488	186.0	93.00
	% Reached									71%	38%	100%
	Safe Maximum									2000	0.0	0.00
	% Max Reached									53%	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1488	1052	2000	71%
Carbohydrates (g)	186	71.3		38%
Protein (g)	93	93.09		100%
Total Fat (g)	41	42.17		103%
Saturated Fat (g)	0	9.25
Monounsaturated Fat (g)	0	13.13
Polyunsaturated Fat (g)	0	10.95
Omega-3 Fatty Acids (g)	1.6	2.44		153%
Omega-6 Fatty Acids (g)	4.8	8.46	17	176%
Total Fiber (g)	25	25.4		101%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	10.235

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	1976	10000	282%
Vitamin B6 (mg)	1.3	5.1	100	392%
Vitamin B12 (ug)	2.4	21.6		900%
Vitamin C (mg)	1000	1003	2000	100%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	22.4	31	1000	137%
Vitamin K (ug)	90	97		108%
Thiamin (mg)	1.1	4.083		371%
Riboflavin (mg)	1.1	3.969		361%
Niacin (mg)	14	16.94	35	121%
Folate (ug)	400	437	1000	109%
Pantothenic Acid (mg)	5	11.274		225%
Biotin (ug)	30	47		158%
Choline (mg)	425	451.901	3500	106%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.36	2.5	136%
Chloride (g)	2.3	0.55	3.6	24%
Chromium (ug)	25	25		100%
Copper (mg)	0.9	1.568	10	174%
Iodine (ug)	150	189	1100	126%
Iron (mg)	18	23.6412	45	131%
Magnesium (mg)	310	329.8		106%
Manganese (mg)	1.8	7.215	11	401%
Molybdenum (ug)	45	57	2000	127%
Phosphorus (g)	0.7	0.788	4	113%
Potassium (g)	4.7	0.671		14%
Selenium (ug)	55	65	400	119%
Sodium (g)	1.5	0.558	2.3	37%
Sulfur (g)	2	2.02		101%
Zinc (mg)	8	11.6786	40	146%

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Parent Recipes:	Author	Last Updated	Created
Carb Complement (Whey+Rice Protein)	Russet	5 Jun '15	26 May '15
Carb Complement (Whey Protein)	Russet	27 May '15	29 May '15
Tasty Carb Complement (Whole Milk)	Russet	7 Jun '15	3 Jun '15
This recipe	Russet	3 Jun '15	3 Jun '15

Tasty Carb Complement (Skim Milk Powder + Oil)

Nutrition Facts

Nutrient Profile: Russet's Quick Weight Loss [F]Change

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