Name: Coles available ingredients
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 245g Tapioca Starch; 7g Non Thick Natural Fibre Powder Supplement; 1pill Centrum Men; 100g Almond Meal; 17g Lecithin Granules; 7g Diet Rite Salt Lite; 5g Milo; 5g Spices, basil, dried; 102g Active Chocolate Protein Powder; 1pill Folic Acid Tablets; 11g LSA meal

Amount		Ingredient	$ / day	Source
245	g	Tapioca Starch	$0.76	Coles
7	g	Non Thick Natural Fibre Powder Supplement	$0.59	Coles
1	pill	Centrum Men	$0.37	Coles
100	g	Almond Meal	$2.25	Coles
17	g	Lecithin Granules	$0.52	Coles
7	g	Diet Rite Salt Lite	$0.11	Coles
5	g	Milo	$0.07	Coles
5	g	Spices, basil, dried	$0.50	Coles
102	g	Active Chocolate Protein Powder	$8.41	Coles
1	pill	Folic Acid Tablets	$0.08	Coles
11	g	LSA meal	$0.19	Coles
Amounts for: Total Daily Cost:			$13.85	Add Ingredients to Amazon Cart

Based on available ingredients from coles supermarket

Nutrition Facts

Amount Per Day

52% Carb, 18% Protein, 30% Fat

Calories2015

% Daily Values*

101%

Total Carbohydrate253g

107%

Dietary Fiber 30g

102%

Protein87g

101%

Total Fat66g

Saturated Fat8g

Monounsaturated Fat36g

Polyunsaturated Fat21g

102%

Omega-3 Fatty Acids2g

108%

Omega-6 Fatty Acids18g

Cholesterol0mg

Calcium 121%	•	Vitamin A 119%
Chloride 125%	•	Vitamin B6 174%
Chromium 100%	•	Vitamin B12 250%
Copper 243%	•	Vitamin C 105%
Iodine 100%	•	Vitamin D 100%
Iron 271%	•	Vitamin E 411%
Magnesium 162%	•	Vitamin K 109%
Manganese 226%	•	Thiamin 139%
Molybdenum 111%	•	Riboflavin 169%
Phosphorus 222%	•	Niacin 127%
Potassium 108%	•	Folate 197%
Selenium 188%	•	Pantothenic Acid 316%
Sodium 101%	•	Biotin 133%
Sulfur 3%	•	Choline 244%
Zinc 137%

* Percent Daily Values are based on "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	Tapioca Starch	245	g	Powder	Coles	500	$1.56	$0.76	2	877	217.6	0.24
2	Non Thick Natural Fibre Powder Supplement	7	g	Powder	Coles	155	$13.15	$0.59	22	16	1.0	0.00
3	Centrum Men	1	pill	Pill	Coles	60	$22.00	$0.37	60	0	0.0	0.00
4	Almond Meal	100	g	Powder	Coles	400	$9.00	$2.25	4	620	3.7	26.00
5	Lecithin Granules	17	g	Powder	Coles	200	$6.16	$0.52	12	43	0.0	0.00
6	Diet Rite Salt Lite	7	g	Powder	Coles	170	$2.70	$0.11	24	0	0.0	0.00
7	Milo	5	g	Powder	Coles	1250	$16.50	$0.07	250	21	3.2	0.60
8	Spices, basil, dried	5	g	Powder	Coles	15	$1.50	$0.50	3	12	2.4	1.15
9	Active Chocolate Protein Powder	102	g	Powder	Coles	400	$33.00	$8.41	4	366	22.2	56.61
10	Folic Acid Tablets	1	pill	Pill	Coles	90	$6.81	$0.08	90	0	0.0	0.00
11	LSA meal	11	g	Powder	Coles	500	$8.53	$0.19	45	61	2.7	2.14
	Total						$120.91	$13.85		2015	252.9	86.74
	Target									2000	250.0	85.00
	% Reached									101%	101%	102%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2015	101%
Carbohydrates (g)	250	252.9	101%
Protein (g)	85	86.74	102%
Total Fat (g)	65	65.94	101%
Saturated Fat (g)		7.8
Monounsaturated Fat (g)		36.42
Polyunsaturated Fat (g)		20.72
Omega-3 Fatty Acids (g)	1.6	1.63	102%
Omega-6 Fatty Acids (g)	17	18.3	108%
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	3574	10000	119%
Vitamin B6 (mg)	1.3	2.3	100	174%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	95	2000	105%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	82	1000	411%
Vitamin K (ug)	120	131		109%
Thiamin (mg)	1.2	1.666		139%
Riboflavin (mg)	1.3	2.191		169%
Niacin (mg)	16	20.286	35	127%
Folate (ug)	400	788	1000	197%
Pantothenic Acid (mg)	5	15.783		316%
Biotin (ug)	30	40		133%
Choline (mg)	550	1340.049	3500	244%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.21	2.5	121%
Chloride (g)	2.3	2.872	3.6	125%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	2.183	10	243%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	21.7119	45	271%
Magnesium (mg)	420	679.8		162%
Manganese (mg)	2.3	5.196	11	226%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.555	4	222%
Potassium (g)	3.5	3.782		108%
Selenium (ug)	55	104	400	188%
Sodium (g)	1.5	1.52	2.3	101%
Sulfur (g)	2	0.07		3%
Zinc (mg)	11	15.1237	40	137%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Example Soylent	nwthomas	9 Aug '13	17 Nov '14
This recipe	abass20	21 Nov '14	17 Nov '14
Recipes based on this one:
Coles available cheap ingredients	waidesoper	3 Jan '17	30 Dec '16
Coles available ingredients v4	abass20	16 Jan '15	29 Nov '14

Coles available ingredients Private

Nutrition Facts

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

No reviews yet - why not add the first one?

Coles available ingredients Private

Nutrition Facts

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

No reviews yet - why not add the first one?

Submit Feedback

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