Name: Chocola
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 300g Fine Powdered Oats; 100g Maltodextrin; 2g MSM Sulfur; 20g Potassium Gluconate; 60ml Canola Oil; 10g Lecithin; 13g Psyllium Husk; 12g Linseed Meal (Flaxseed); 3.8g Table Salt; 2pill Optimum Nutrition Opti-Women Multivitamin; 2pill NOW Foods Calcium & Magnesium; 10g Cocoa Powder; 85g WPI - Natural (Unflavoured); 100g Dark Brown Sugar; 3g Cinnamon

Amount		Ingredient	$ / day	Source
300	g	Fine Powdered Oats	$2.34	Bulk Nutrients
100	g	Maltodextrin	$0.60	Bulk Nutrients
2	g	MSM Sulfur	$0.11	bulk nutrients
20	g	Potassium Gluconate	$0.53	iherb
60	ml	Canola Oil	$0.15	Woolworths
10	g	Lecithin	$0.30	Woolworths
13	g	Psyllium Husk	$0.23	Woolworths
12	g	Linseed Meal (Flaxseed)	$0.13	Coles
3.8	g	Table Salt	$0.01	Woolworths
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.35	iherb
2	pill	NOW Foods Calcium & Magnesium	$0.10	iHerb
10	g	Cocoa Powder	$0.36	Woolworths
85	g	WPI - Natural (Unflavoured)	$2.72	Bulk Nutrients
100	g	Dark Brown Sugar	$0.51	Coles
3	g	Cinnamon	$0.17	Woolworths
Amounts for: Total Daily Cost:			$8.62	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

53% Carb, 19% Protein, 28% Fat

Calories3551

% Daily Values*

127%

Total Carbohydrate374g

171%

Dietary Fiber 51g

90%

Protein133g

129%

Total Fat85g

Saturated Fat8g

Monounsaturated Fat46g

Polyunsaturated Fat30g

669%

Omega-3 Fatty Acids9g

167%

Omega-6 Fatty Acids22g

Cholesterol0mg

Calcium 141%	•	Vitamin A 167%
Chloride	•	Vitamin B6 1543%
Chromium 343%	•	Vitamin B12 4167%
Copper 143%	•	Vitamin C 556%
Iodine 133%	•	Vitamin D 300%
Iron 439%	•	Vitamin E 667%
Magnesium 303%	•	Vitamin K 115%
Manganese 367%	•	Thiamin 1855%
Molybdenum 156%	•	Riboflavin 1540%
Phosphorus 272%	•	Niacin 127%
Potassium 128%	•	Folate 151%
Selenium 104%	•	Pantothenic Acid 404%
Sodium 198%	•	Biotin 833%
Sulfur	•	Choline 137%
Zinc 198%

* Percent Daily Values are based on "mark678's 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	Fine Powdered Oats	300	g	Powder	Bulk Nutrients	5000	$39.00	$2.34	17	1380	172.5	51.00
2	Maltodextrin	100	g	Powder	Bulk Nutrients	2000	$12.00	$0.60	20	382	95.0	0.00
3	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
4	Potassium Gluconate	20	g	Powder	iherb	454	$12.10	$0.53	23	0	0.0	0.00
5	Canola Oil	60	ml	Liquid	Woolworths	2000	$4.99	$0.15	33	530	0.0	0.00
6	Lecithin	10	g	Powder	Woolworths	200	$6.10	$0.30	20	25	0.0	0.00
7	Psyllium Husk	13	g	Powder	Woolworths	500	$8.73	$0.23	38	49	0.0	0.00
8	Linseed Meal (Flaxseed)	12	g	Powder	Coles	500	$5.28	$0.13	42	64	0.0	2.20
9	Table Salt	3.8	g	Powder	Woolworths	500	$1.00	$0.01	132	0	0.0	0.00
10	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iherb	120	$21.28	$0.35	60	0	0.0	0.00
11	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.83	$0.10	125	0	0.0	0.00
12	Cocoa Powder	10	g	Powder	Woolworths	180	$6.50	$0.36	18	23	5.8	1.96
13	WPI - Natural (Unflavoured)	85	g	Powder	Bulk Nutrients	1000	$32.00	$2.72	12	711	0.0	77.52
14	Dark Brown Sugar	100	g	Powder	Coles	1000	$5.09	$0.51	10	380	98.1	0.12
15	Cinnamon	3	g	Powder	Woolworths	36	$2.00	$0.17	12	7	2.4	0.12
	Total						$182.90	$8.62		3551	373.8	132.92
	Target									2361	295.0	148.00
	% Reached									150%	127%	90%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2361	3551	150%
Carbohydrates (g)	295	373.8	127%
Protein (g)	148	132.92	90%
Total Fat (g)	66	85.38	129%
Saturated Fat (g)	0	8.01
Monounsaturated Fat (g)	0	45.58
Polyunsaturated Fat (g)	0	30.4
Omega-3 Fatty Acids (g)	1.3	8.7	669%
Omega-6 Fatty Acids (g)	13	21.7	167%
Total Fiber (g)	30	51.3	171%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5009	10000	167%
Vitamin B6 (mg)	1.3	20.1	50	1543%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	45	250	1000	556%
Vitamin D (IU)	200	600	3200	300%
Vitamin E (IU)	15	100	450	667%
Vitamin K (ug)	70	80		115%
Thiamin (mg)	1.2	22.26		1855%
Riboflavin (mg)	1.3	20.02		1540%
Niacin (mg)	16	20.369	900	127%
Folate (ug)	400	604	1000	151%
Pantothenic Acid (mg)	6	24.224		404%
Biotin (ug)	30	250		833%
Choline (mg)	550	753.83	3500	137%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.41	2.5	141%
Chloride (g)	0	2.357
Chromium (ug)	35	120		343%
Copper (mg)	1.7	2.427	10	143%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	35.1	45	439%
Magnesium (mg)	400	1210.9		303%
Manganese (mg)	5.5	20.194		367%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	1	2.717	4	272%
Potassium (g)	3.8	4.858		128%
Selenium (ug)	70	73	400	104%
Sodium (g)	0.9	1.786	2.3	198%
Sulfur (g)	0	2
Zinc (mg)	14	27.71	40	198%

No reviews yet - why not add the first one?

Add Review

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
Almond + flax seed + soy protein mix	nwthomas	13 Jul '13	13 Jul '13
Almond flour mix	nwthomas	23 Jul '13	23 Jul '13
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	3 Jan '14
Bananalent	seanneko	30 Jan '14	16 Jun '14
This recipe	mark678	17 Jun '14	16 Jun '14
Recipes based on this one:
Chocola RPI	mark678	21 Jun '14	17 Jun '14

Chocola Private

Nutrition Facts

Nutrient Profile: mark678's Australian Government RDIs (Male 19-30)Change

No reviews yet - why not add the first one?

Chocola Private

Nutrition Facts

Nutrient Profile: mark678's Australian Government RDIs (Male 19-30)Change

No reviews yet - why not add the first one?

Submit Feedback