Name: Chocolent (WPC)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0g Maltodextrin; 0g WPI - Natural (Unflavoured); 0g Protein Flavouring (Banana); 2g MSM Sulfur; 3.7g Calcium Citrate; 1.8g Magnesium Citrate; 20g Potassium Gluconate; 35ml Canola Oil; 10g Lecithin; 16g Psyllium Husk; 12g Linseed Meal (Flaxseed); 3.8g Table Salt; 2pill Optimum Nutrition Opti-Women Multivitamin; 80g Whey protein concentrate Chocolate (uncertain calcium etc); 150g Quick Oats (Coles Smart Buy); 100g Quinoa, uncooked

Amount		Ingredient	$ / day	Source
0	g	Maltodextrin	$0.00	Bulk Nutrients
0	g	WPI - Natural (Unflavoured)	$0.00	Bulk Nutrients
0	g	Protein Flavouring (Banana)	$0.00	Bulk Nutrients
2	g	MSM Sulfur	$0.11	bulk nutrients
3.7	g	Calcium Citrate	$0.11	iHerb
1.8	g	Magnesium Citrate	$0.07	iHerb
20	g	Potassium Gluconate	$0.53	iherb
35	ml	Canola Oil	$0.09	Coles/Woolworths
10	g	Lecithin	$0.30	Coles/Woolworths
16	g	Psyllium Husk	$0.28	Coles/Woolworths
12	g	Linseed Meal (Flaxseed)	$0.13	Coles/Woolworths
3.8	g	Table Salt	$0.01	Coles/Woolworths
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.35	iherb
80	g	Whey protein concentrate Chocolate (uncertain calcium etc)	$1.51	Bulk Nutrients
150	g	Quick Oats (Coles Smart Buy)	$0.30	Coles online
100	g	Quinoa, uncooked	$1.93	Coles online
Amounts for: Total Daily Cost:			$5.72	Add Ingredients to Amazon Cart

I replaced WPI with the cheaper WPC and expensive ground oats with quick oats. I haven't made this recipe yet.

Nutrition Facts

Amount Per Day

38% Carb, 24% Protein, 38% Fat

Calories2780

% Daily Values*

55%

Total Carbohydrate153g

136%

Dietary Fiber 41g

70%

Protein97g

108%

Total Fat67g

Saturated Fat11g

Monounsaturated Fat28g

Polyunsaturated Fat23g

507%

Omega-3 Fatty Acids7g

127%

Omega-6 Fatty Acids17g

Cholesterol0mg

Calcium 146%	•	Vitamin A 167%
Chloride	•	Vitamin B6 1576%
Chromium 343%	•	Vitamin B12 4167%
Copper 152%	•	Vitamin C 556%
Iodine 133%	•	Vitamin D 300%
Iron 376%	•	Vitamin E 683%
Magnesium 253%	•	Vitamin K 114%
Manganese 262%	•	Thiamin 1790%
Molybdenum 156%	•	Riboflavin 1563%
Phosphorus 247%	•	Niacin 135%
Potassium 128%	•	Folate 196%
Selenium 112%	•	Pantothenic Acid 380%
Sodium	•	Biotin 833%
Sulfur	•	Choline 149%
Zinc 172%

* Percent Daily Values are based on "doony's Australian National Health and Medical Research Council Nutrient Reference Values". 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	Maltodextrin	0	g	Powder	Bulk Nutrients	5000	$24.00	$0.00		0	0.0	0.00
2	WPI - Natural (Unflavoured)	0	g	Powder	Bulk Nutrients	2000	$59.00	$0.00		0	0.0	0.00
3	Protein Flavouring (Banana)	0	g	Powder	Bulk Nutrients	100	$12.00	$0.00		0	0.0	0.00
4	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
5	Calcium Citrate	3.7	g	Powder	iHerb	227	$7.00	$0.11	61	0	0.0	0.00
6	Magnesium Citrate	1.8	g	Powder	iHerb	227	$8.28	$0.07	126	0	0.0	0.00
7	Potassium Gluconate	20	g	Powder	iherb	454	$12.10	$0.53	23	0	0.0	0.00
8	Canola Oil	35	ml	Liquid	Coles/Woolworths	2000	$4.99	$0.09	57	309	0.0	0.00
9	Lecithin	10	g	Powder	Coles/Woolworths	200	$6.10	$0.30	20	25	0.0	0.00
10	Psyllium Husk	16	g	Powder	Coles/Woolworths	500	$8.73	$0.28	31	60	0.0	0.00
11	Linseed Meal (Flaxseed)	12	g	Powder	Coles/Woolworths	500	$5.23	$0.13	42	64	0.0	2.20
12	Table Salt	3.8	g	Powder	Coles/Woolworths	500	$1.00	$0.01	132	0	0.0	0.00
13	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iherb	120	$21.28	$0.35	60	0	0.0	0.00
14	Whey protein concentrate Chocolate (uncertain calcium etc)	80	g	Powder	Bulk Nutrients	10000	$189.00	$1.51	125	1384	6.6	61.20
15	Quick Oats (Coles Smart Buy)	150	g	Powder	Coles online	900	$1.80	$0.30	6	570	82.0	19.00
16	Quinoa, uncooked	100	g	Powder	Coles online	1000	$19.25	$1.93	10	368	64.2	14.12
	Total						$393.76	$5.72		2780	152.8	96.52
	Target									2215	277.0	138.00
	% Reached									126%	55%	70%
	Safe Maximum									2818	0.0	0.00
	% Max Reached									99%	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2215	2780	2818	126%
Carbohydrates (g)	277	152.8		55%
Protein (g)	138	96.52		70%
Total Fat (g)	62	66.95		108%
Saturated Fat (g)	0	11.35
Monounsaturated Fat (g)	0	28.01
Polyunsaturated Fat (g)	0	23.19
Omega-3 Fatty Acids (g)	1.3	6.59		507%
Omega-6 Fatty Acids (g)	13	16.55		127%
Total Fiber (g)	30	40.7	38	136%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5014	10000	167%
Vitamin B6 (mg)	1.3	20.5	50	1576%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	45	250		556%
Vitamin D (IU)	200	600	3200	300%
Vitamin E (IU)	15	102	447	683%
Vitamin K (ug)	70	80		114%
Thiamin (mg)	1.2	21.485		1790%
Riboflavin (mg)	1.3	20.318		1563%
Niacin (mg)	16	21.52	35	135%
Folate (ug)	400	784	1000	196%
Pantothenic Acid (mg)	6	22.797		380%
Biotin (ug)	30	250		833%
Choline (mg)	550	820.2	3500	149%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.46	2.5	146%
Chloride (g)	0	2.315
Chromium (ug)	35	120		343%
Copper (mg)	1.7	2.59	10	152%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	30.07	45	376%
Magnesium (mg)	400	1010.4		253%
Manganese (mg)	5.5	14.408		262%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	1	2.472	4	247%
Potassium (g)	3.8	4.876		128%
Selenium (ug)	70	79	400	112%
Sodium (g)	0	1.547	2.3
Sulfur (g)	0	2.51
Zinc (mg)	14	24.1	40	172%

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This recipe	doony	18 May '14	18 May '14

Chocolent (WPC)

Nutrition Facts

Nutrient Profile: doony's Australian National Health and Medical Research Council Nutrient Reference ValuesChange

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Nutrient Profile: doony's Australian National Health and Medical Research Council Nutrient Reference Values Change