Ausoylent 1.3.4 - Melb-lent No online ordering

Last updated August 17, 2016 Copy
AmountVolumeIngredient$ / daySource
1pillCentrum Advance^$0.15Chemist warehouse
0.5pillOstelin Cal-DK2^$0.23Chemist Warehouse
43gtbspSunflower Seeds*$0.34Woolworths
77gcupRolled Oats - (Blend into powder)*$0.11Woolworths
35g¼cupLecithin Granules*$0.70Chemist Warehouse
50g1⅔scoopUSN Diet Whey Ultralean^$3.06Coles
83g½cupSkim Milk Powder*$0.58Woolworths
3.5g¼tspDiet Rite Salt Lite^$0.05Woolworths
1.5gtspSalt, table (non-iodised)*$0.00Woolworths
4gtspPlaistowe Premium Cocoa^$0.13Woolworths
1.1gtspNature's Way Super Kale^$0.09Chemist Warehouse
1.2ml¼tspBiogenic Linseed (Flaxseed) Oil$0.05Woolworths
73gCorn, white$0.28Woolworths
3gWheat dextrin (benefiber)$0.07Chemist Warehouse
Amounts for:
Total Daily Cost:
$5.84Add Ingredients
to Amazon Cart

This is Ausoylent 1.3.4 Without Masa Lista and instead replacing it with Cornflour and Wheat dextrin. Basically it's Ausoylent 1.3.4 - Melb-lent but with USN Diet Whey Ultralean instead of the protein powder used by Hollowpetal.

A way to save on costs is to go between Coles and Woolworths because they usually have the same or extremely similar items. You can also get a lot of the items for cheaper prices with specials and price cuts (eg USN Diet Whey Ultralean was $20 for a week instead of the usual $27.50). Also buying larger quantities of things can also make it cheaper (eg instead of buying 100 Centrum tablets for $20 you can buy 200 for $29.99).

Nutrition Facts

Amount Per Day
40% Carb, 25% Protein, 35% Fat
Calories1557
% Daily Values*
101%
Total Carbohydrate152g
116%
Dietary Fiber 24g
101%
Protein95g
104%
Total Fat60g
Saturated Fat10g
Monounsaturated Fat10g
Polyunsaturated Fat34g
107%
Omega-3 Fatty Acids2g
121%
Omega-6 Fatty Acids21g
Cholesterol24mg
Calcium
195%
Vitamin A
136%
Chloride
122%
Vitamin B6
254%
Chromium
200%
Vitamin B12
322%
Copper
219%
Vitamin C
101%
Iodine
213%
Vitamin D
150%
Iron
103%
Vitamin E
295%
Magnesium
139%
Vitamin K
130%
Manganese
249%
Thiamin
258%
Molybdenum
100%
Riboflavin
277%
Phosphorus
365%
Niacin
202%
Potassium
111%
Folate
134%
Selenium
168%
Pantothenic Acid
308%
Sodium
109%
Biotin
100%
Sulfur
145%
Choline
229%
Zinc
184%
 
* Percent Daily Values are based on "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
Centrum Advance^
1
pillPillChemist warehouse200
$29.99
$0.15
20000.00.00
2
Ostelin Cal-DK2^
0.5
pillPillChemist Warehouse60
$27.99
$0.23
12000.00.00
3
Sunflower Seeds*
43
gPowderWoolworths500
$3.99
$0.34
122540.911.52
4
Rolled Oats - (Blend into powder)*
77
gPowderWoolworths750
$1.10
$0.11
1028642.09.78
5
Lecithin Granules*
35
gPowderChemist Warehouse500
$9.99
$0.70
142201.72.10
6
USN Diet Whey Ultralean^
50
gPowderColes450
$27.50
$3.06
91903.635.00
7
Skim Milk Powder*
83
gPowderWoolworths1000
$6.99
$0.58
1230346.528.97
8
Diet Rite Salt Lite^
3.5
gPowderWoolworths170
$2.50
$0.05
4900.00.00
9
Salt, table (non-iodised)*
1.5
gPowderWoolworths1000
$0.90
$0.00
66700.00.00
10
Plaistowe Premium Cocoa^
4
gPowderWoolworths180
$6.00
$0.13
45161.50.86
11
Nature's Way Super Kale^
1.1
gPowderChemist Warehouse100
$8.00
$0.09
9140.70.23
12
Biogenic Linseed (Flaxseed) Oil
1.2
mlLiquidWoolworths250
$9.70
$0.05
208110.00.00
13
Corn, white
73
gPowderWoolworths500
$1.90
$0.28
726654.26.88
14
Wheat dextrin (benefiber)
3
gPowderChemist Warehouse730
$16.99
$0.07
24370.40.00
Total
$153.54
$5.84
1557151.595.34
Target
1500150.094.00
% Reached
104%101%101%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange
MacroTargetRecipeMax%
Calories (kcal)15001557104%
Carbohydrates (g)150151.5101%
Protein (g)9495.34101%
Total Fat (g)5860.1104%
Saturated Fat (g)09.72
Monounsaturated Fat (g)010.02
Polyunsaturated Fat (g)034.02
Omega-3 Fatty Acids (g)1.61.71107%
Omega-6 Fatty Acids (g)1720.51121%
Total Fiber (g)2124.4116%
Soluble Fiber (g)05.5
Insoluble Fiber (g)04.5
Cholesterol (mg)024.07
VitaminsTargetRecipeMax%
Vitamin A (IU)3000408810000136%
Vitamin B6 (mg)1.33.3100254%
Vitamin B12 (ug)2.47.7322%
Vitamin C (mg)90912000101%
Vitamin D (IU)6009004000150%
Vitamin E (IU)20591000295%
Vitamin K (ug)120156130%
Thiamin (mg)1.23.096258%
Riboflavin (mg)1.33.598277%
Niacin (mg)1632.39935202%
Folate (ug)4005381000134%
Pantothenic Acid (mg)515.396308%
Biotin (ug)3030100%
Choline (mg)5501257.5343500229%
MineralsTargetRecipeMax%
Calcium (g)11.952.5195%
Chloride (g)2.32.8173.6122%
Chromium (ug)3570200%
Copper (mg)0.91.9710219%
Iodine (ug)1503201100213%
Iron (mg)88.244345103%
Magnesium (mg)420583.1139%
Manganese (mg)2.35.7311249%
Molybdenum (ug)45452000100%
Phosphorus (g)0.72.5534365%
Potassium (g)3.53.881111%
Selenium (ug)5592400168%
Sodium (g)1.51.6322.3109%
Sulfur (g)22.89145%
Zinc (mg)1120.205540184%

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