Name: Anpha's Australian bulking mix
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 170g Fine Powdered Oats; 160g Waxy Maize Starch; 70g WPI - Natural (Unflavoured); 2g MSM Sulfur; 20g Potassium Gluconate; 2pill NOW Foods Calcium & Magnesium; 2pill Optimum Nutrition Opti-Women Multivitamin; 50ml Peanut Oil; 10g Cocoa Powder; 20g Lecithin; 5g Psyllium Husk; 12g Linseed Meal (Flaxseed); 4g Table Salt; 2.5g Cinnamon; 1pill Nature's Way Choline; 1pill Now Foods, Probiotic-10 25 Billion; 1g Metamucil Psyllium Fiber Smooth Texture Sugar Free Powder Canister; 0g

Amount		Ingredient	$ / day	Source
170	g	Fine Powdered Oats	$1.33	Bulk Nutrients
160	g	Waxy Maize Starch	$1.57	Bulk Nutrients
70	g	WPI - Natural (Unflavoured)	$2.06	Bulk Nutrients
2	g	MSM Sulfur	$0.11	bulk nutrients
20	g	Potassium Gluconate	$0.53	iherb
2	pill	NOW Foods Calcium & Magnesium	$0.10	iHerb
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.35	iherb
50	ml	Peanut Oil	$0.28	Coles/Woolworths
10	g	Cocoa Powder	$0.36	Coles/Woolworths
20	g	Lecithin	$0.61	Coles/Woolworths
5	g	Psyllium Husk	$0.09	Coles/Woolworths
12	g	Linseed Meal (Flaxseed)	$0.13	Coles/Woolworths
4	g	Table Salt	$0.01	Coles/Woolworths
2.5	g	Cinnamon	$0.14	Coles/Woolworths
1	pill	Nature's Way Choline	$0.09	iHerb
1	pill	Now Foods, Probiotic-10 25 Billion	$1.00	iHerb
1	g	Metamucil Psyllium Fiber Smooth Texture Sugar Free Powder Canister	$0.02	Amazon
0	g		$0.00
Amounts for: Total Daily Cost:			$8.79	Add Ingredients to Amazon Cart

Based on Australian mix, tinkered with for more calories for bulking.

Nutrition Facts

Amount Per Day

48% Carb, 17% Protein, 35% Fat

Calories2177

% Daily Values*

68%

Total Carbohydrate253g

107%

Dietary Fiber 30g

54%

Protein90g

138%

Total Fat83g

Saturated Fat16g

Monounsaturated Fat26g

Polyunsaturated Fat15g

185%

Omega-3 Fatty Acids3g

100%

Omega-6 Fatty Acids17g

Cholesterol0mg

Calcium 122%	•	Vitamin A 167%
Chloride 106%	•	Vitamin B6 1544%
Chromium 343%	•	Vitamin B12 4167%
Copper 280%	•	Vitamin C 278%
Iodine 133%	•	Vitamin D 100%
Iron 269%	•	Vitamin E 637%
Magnesium 160%	•	Vitamin K 280%
Manganese 247%	•	Thiamin 1684%
Molybdenum 156%	•	Riboflavin 1542%
Phosphorus 107%	•	Niacin 129%
Potassium 105%	•	Folate 153%
Selenium 135%	•	Pantothenic Acid 403%
Sodium 169%	•	Biotin 833%
Sulfur 100%	•	Choline 111%
Zinc 147%

* Percent Daily Values are based on "aaantman's U.S. government DRI, male 19-50, 2000 calories". 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	Fine Powdered Oats	170	g	Powder	Bulk Nutrients	5000	$39.00	$1.33	29	653	98.8	20.57
2	Waxy Maize Starch	160	g	Powder	Bulk Nutrients	5000	$49.00	$1.57	31	571	139.2	0.00
3	WPI - Natural (Unflavoured)	70	g	Powder	Bulk Nutrients	2000	$59.00	$2.06	29	268	0.6	63.98
4	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
5	Potassium Gluconate	20	g	Powder	iherb	454	$12.10	$0.53	23	0	0.0	0.00
6	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.83	$0.10	125	0	0.0	0.00
7	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iherb	120	$21.28	$0.35	60	0	0.0	0.00
8	Peanut Oil	50	ml	Liquid	Coles/Woolworths	1000	$5.63	$0.28	20	442	0.0	0.00
9	Cocoa Powder	10	g	Powder	Coles/Woolworths	180	$6.50	$0.36	18	23	5.8	1.96
10	Lecithin	20	g	Powder	Coles/Woolworths	200	$6.10	$0.61	10	147	4.7	1.33
11	Psyllium Husk	5	g	Powder	Coles/Woolworths	500	$8.73	$0.09	100	9	0.0	0.20
12	Linseed Meal (Flaxseed)	12	g	Powder	Coles/Woolworths	500	$5.23	$0.13	42	55	0.8	2.34
13	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
14	Cinnamon	2.5	g	Powder	Coles/Woolworths	36	$2.00	$0.14	14	6	2.0	0.10
15	Nature's Way Choline	1	pill	Powder	iHerb	100	$9.12	$0.09	100	0	0.0	0.00
16	Now Foods, Probiotic-10 25 Billion	1	pill	Pill	iHerb	50	$50.00	$1.00	50	0	0.0	0.00
17	Metamucil Psyllium Fiber Smooth Texture Sugar Free Powder Canister	1	g	Powder	Amazon	1043	$23.85	$0.02	1043	3	0.9	0.00
18		0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
	Total						$325.37	$8.79		2177	252.7	90.48
	Target									2693	370.0	168.00
	% Reached									81%	68%	54%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2693	2177	81%
Carbohydrates (g)	370	252.7	68%
Protein (g)	168	90.48	54%
Total Fat (g)	60	82.6	138%
Saturated Fat (g)		15.5
Monounsaturated Fat (g)		25.5
Polyunsaturated Fat (g)		15
Omega-3 Fatty Acids (g)	1.6	2.95	185%
Omega-6 Fatty Acids (g)	17	17.02	100%
Total Fiber (g)	28	30	107%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5007	10000	167%
Vitamin B6 (mg)	1.3	20.1	100	1544%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	250	2000	278%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	127	1000	637%
Vitamin K (ug)	120	337		280%
Thiamin (mg)	1.2	20.202		1684%
Riboflavin (mg)	1.3	20.044		1542%
Niacin (mg)	16	20.624	35	129%
Folate (ug)	400	614	1000	153%
Pantothenic Acid (mg)	5	20.16		403%
Biotin (ug)	30	250		833%
Choline (mg)	550	611.419	3500	111%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.22	2.5	122%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.524	10	280%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	21.5453	45	269%
Magnesium (mg)	420	671.9		160%
Manganese (mg)	2.3	5.68	11	247%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	0.75	4	107%
Potassium (g)	3.5	3.679		105%
Selenium (ug)	55	74	400	135%
Sodium (g)	1.5	2.532	2.3	169%
Sulfur (g)	2	2		100%
Zinc (mg)	11	16.196	40	147%

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Parent Recipes:	Author	Last Updated	Created
Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix (chocolate)	nwthomas	13 Jul '13	13 Jul '13
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Almond flour + oats mix	nwthomas	18 Aug '13	2 Aug '13
Nick Thomas' ketogenic mix	nwthomas	6 Aug '13	27 Aug '13
Australian ketogenic mix	sublimal	10 Sep '13	31 Aug '13
Australian non-Ketogenic mix	organicsyzygy	25 May '14	19 Sep '13
Australian mix - Close to US Male 2000 cal	Astiolo	25 Sep '13	8 Dec '13
This recipe	aaantman	31 Dec '13	8 Dec '13
Recipes based on this one:
Anpha's Australian bulking mix 2	aaantman	27 Feb '14	31 Dec '13

Anpha's Australian bulking mix Private

Nutrition Facts

Nutrient Profile: aaantman's U.S. government DRI, male 19-50, 2000 calories Change

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Anpha's Australian bulking mix Private

Nutrition Facts

Nutrient Profile: aaantman's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: aaantman's U.S. government DRI, male 19-50, 2000 calories Change