Name: Fatty Ozlent | 2000cal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 81.4g Lecithin; 0.75pill Thompson All-in-1 Multivitamin; 10g Linseed Meal (Flaxseed); 0.44g Iodised Table Salt; 4.53g Potassium Chloride; 2.91g Calcium Carbonate; 38.4g Whey Protein Concentrate; 0.5g Xanthan Gum; 0.143pill Vitamin C Tablets; 280g Superfine Oats; 3.075g Table Salt

Amount		Ingredient	$ / day	Source
81.4	g	Lecithin	$0.95	Chemist Warehouse
0.75	pill	Thompson All-in-1 Multivitamin	$0.11	iHerb
10	g	Linseed Meal (Flaxseed)	$0.06	Aldi
0.44	g	Iodised Table Salt	$0.00	Coles
4.53	g	Potassium Chloride	$0.12	iHerb
2.91	g	Calcium Carbonate	$0.07	iHerb
38.4	g	Whey Protein Concentrate	$0.50	eBay - 10% coupon
0.5	g	Xanthan Gum	$0.04	eBay
0.143	pill	Vitamin C Tablets	$0.01	Coles
280	g	Superfine Oats	$0.66	Myprotein
3.075	g	Table Salt	$0.00	Coles
Amounts for: Total Daily Cost:			$2.53	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

37% Carb, 13% Protein, 50% Fat

Calories2000

% Daily Values*

Total Carbohydrate184g

112%

Dietary Fiber 34g

99%

Protein63g

Total Fat109g

Saturated Fat18g

Monounsaturated Fat9g

Polyunsaturated Fat37g

528%

Omega-3 Fatty Acids7g

325%

Omega-6 Fatty Acids42g

Cholesterol0mg

Calcium 100%	•	Vitamin A 125%
Chloride	•	Vitamin B6 141%
Chromium 257%	•	Vitamin B12 188%
Copper 161%	•	Vitamin C 259%
Iodine 100%	•	Vitamin D 150%
Iron 316%	•	Vitamin E 217%
Magnesium 135%	•	Vitamin K 313%
Manganese 235%	•	Thiamin 270%
Molybdenum 460%	•	Riboflavin 121%
Phosphorus 144%	•	Niacin 122%
Potassium 100%	•	Folate 100%
Selenium 215%	•	Pantothenic Acid 136%
Sodium 162%	•	Biotin 937%
Sulfur	•	Choline 461%
Zinc 147%

* Percent Daily Values are based on "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	Lecithin	81.4	g	Powder	Chemist Warehouse	500	$5.84	$0.95	6	719	6.5	0.00
2	Thompson All-in-1 Multivitamin	0.75	pill	Pill	iHerb	60	$9.13	$0.11	80	0	0.0	0.00
3	Linseed Meal (Flaxseed)	10	g	Powder	Aldi	500	$3.00	$0.06	50	46	0.6	1.95
4	Iodised Table Salt	0.44	g	Powder	Coles	500	$0.98	$0.00	1136	0	0.0	0.00
5	Potassium Chloride	4.53	g	Powder	iHerb	227	$6.26	$0.12	50	0	0.0	0.00
6	Calcium Carbonate	2.91	g	Powder	iHerb	340	$7.85	$0.07	117	0	0.0	0.00
7	Whey Protein Concentrate	38.4	g	Powder	eBay - 10% coupon	20000	$260.00	$0.50	521	159	2.3	30.72
8	Xanthan Gum	0.5	g	Powder	eBay	100	$8.00	$0.04	200	1	0.4	0.00
9	Vitamin C Tablets	0.14285	pill	Pill	Coles	300	$18.07	$0.01	2100	0	0.0	0.00
10	Superfine Oats	280	g	Powder	Myprotein	50000	$117.90	$0.66	179	1075	173.6	30.80
11	Table Salt	3.075	g	Powder	Coles	1000	$0.99	$0.00	325	0	0.0	0.00
	Total						$438.02	$2.53		2000	183.5	63.47
	Target									0	0.0	64.00
	% Reached											99%
	Safe Maximum									0	0.0	0.00
	% Max Reached											N/A

Macro	Target	Recipe	%
Calories (kcal)	0	2000
Carbohydrates (g)	0	183.5
Protein (g)	64	63.47	99%
Total Fat (g)	0	108.55
Saturated Fat (g)	0	18.41
Monounsaturated Fat (g)	0	8.95
Polyunsaturated Fat (g)	0	36.87
Omega-3 Fatty Acids (g)	1.3	6.87	528%
Omega-6 Fatty Acids (g)	13	42.21	325%
Total Fiber (g)	30	33.6	112%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3750	10000	125%
Vitamin B6 (mg)	1.3	1.8	50	141%
Vitamin B12 (ug)	2.4	4.5		188%
Vitamin C (mg)	45	116	1000	259%
Vitamin D (IU)	200	300	3200	150%
Vitamin E (IU)	15	32	450	217%
Vitamin K (ug)	70	219		313%
Thiamin (mg)	1.2	3.245		270%
Riboflavin (mg)	1.3	1.575		121%
Niacin (mg)	16	19.51	900	122%
Folate (ug)	400	398	1000	100%
Pantothenic Acid (mg)	6	8.16		136%
Biotin (ug)	30	281		937%
Choline (mg)	550	2533.59	3500	461%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	0	3.574
Chromium (ug)	35	90		257%
Copper (mg)	1.7	2.74	10	161%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	25.27	45	316%
Magnesium (mg)	400	541.3		135%
Manganese (mg)	5.5	12.95		235%
Molybdenum (ug)	45	207	2000	460%
Phosphorus (g)	1	1.436	4	144%
Potassium (g)	3.8	3.802		100%
Selenium (ug)	70	150	400	215%
Sodium (g)	0.9	1.461	2.3	162%
Sulfur (g)	0	1.25
Zinc (mg)	14	20.64	40	147%

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Fatty Ozlent | 2000cal

Nutrition Facts

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

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