Name: Coles available ingredients v2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 120g Tapioca Starch; 2g Non Thick Natural Fibre Powder Supplement; 1pill Centrum Men; 6g Diet Rite Salt Lite; 42g Milo; 110g Active Chocolate Protein Powder; 12ml Oil, canola; 36ml Oil, sunflower, linoleic, (partially hydrogenated); 8g Lecithin Granules; 2g Spices, cinnamon, ground; 750ml Up and Go

Amount		Ingredient	$ / day	Source
120	g	Tapioca Starch	$0.37	Coles
2	g	Non Thick Natural Fibre Powder Supplement	$0.17	Coles
1	pill	Centrum Men	$0.37	Coles
6	g	Diet Rite Salt Lite	$0.10	Coles
42	g	Milo	$0.55	Coles
110	g	Active Chocolate Protein Powder	$9.07	Coles
12	ml	Oil, canola	$0.06	Coles
36	ml	Oil, sunflower, linoleic, (partially hydrogenated)	$0.09	Coles
8	g	Lecithin Granules	$0.25	Coles
2	g	Spices, cinnamon, ground	$0.11	Coles
750	ml	Up and Go	$4.91	Coles
Amounts for: Total Daily Cost:			$16.05	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 19% Protein, 30% Fat

Calories2046

% Daily Values*

100%

Total Carbohydrate250g

101%

Dietary Fiber 28g

107%

Protein91g

102%

Total Fat66g

Saturated Fat12g

Monounsaturated Fat29g

Polyunsaturated Fat24g

106%

Omega-3 Fatty Acids2g

102%

Omega-6 Fatty Acids17g

Cholesterol0mg

Calcium 202%	•	Vitamin A 167%
Chloride 107%	•	Vitamin B6 246%
Chromium 100%	•	Vitamin B12 344%
Copper 101%	•	Vitamin C 178%
Iodine 100%	•	Vitamin D 100%
Iron 283%	•	Vitamin E 310%
Magnesium 101%	•	Vitamin K 59%
Manganese 122%	•	Thiamin 256%
Molybdenum 111%	•	Riboflavin 247%
Phosphorus 214%	•	Niacin 147%
Potassium 119%	•	Folate 106%
Selenium 182%	•	Pantothenic Acid 303%
Sodium 124%	•	Biotin 133%
Sulfur 0%	•	Choline 109%
Zinc 102%

* 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	120	g	Powder	Coles	500	$1.56	$0.37	4	429	106.6	0.12
2	Non Thick Natural Fibre Powder Supplement	2	g	Powder	Coles	155	$13.15	$0.17	78	5	0.3	0.00
3	Centrum Men	1	pill	Pill	Coles	60	$22.00	$0.37	60	0	0.0	0.00
4	Diet Rite Salt Lite	6	g	Powder	Coles	170	$2.70	$0.10	28	0	0.0	0.00
5	Milo	42	g	Powder	Coles	1250	$16.50	$0.55	30	176	27.1	5.04
6	Active Chocolate Protein Powder	110	g	Powder	Coles	400	$33.00	$9.07	4	394	24.0	61.05
7	Oil, canola	12	ml	Liquid	Coles	4000	$19.80	$0.06	333	106	0.0	0.00
8	Oil, sunflower, linoleic, (partially hydrogenated)	36	ml	Liquid	Coles	4000	$9.75	$0.09	111	318	0.0	0.00
9	Lecithin Granules	8	g	Powder	Coles	200	$6.16	$0.25	25	20	0.0	0.00
10	Spices, cinnamon, ground	2	g	Powder	Coles	36	$2.06	$0.11	18	5	1.6	0.08
11	Up and Go	750	ml	Liquid	Coles	750	$4.91	$4.91	1	593	90.8	24.75
	Total						$131.59	$16.05		2046	250.3	91.04
	Target									2000	250.0	85.00
	% Reached									102%	100%	107%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2046	102%
Carbohydrates (g)	250	250.3	100%
Protein (g)	85	91.04	107%
Total Fat (g)	65	66.07	102%
Saturated Fat (g)		11.67
Monounsaturated Fat (g)		28.73
Polyunsaturated Fat (g)		24.33
Omega-3 Fatty Acids (g)	1.6	1.7	106%
Omega-6 Fatty Acids (g)	17	17.31	102%
Total Fiber (g)	28	28.3	101%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5012	10000	167%
Vitamin B6 (mg)	1.3	3.2	100	246%
Vitamin B12 (ug)	2.4	8.3		344%
Vitamin C (mg)	90	160	2000	178%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	62	1000	310%
Vitamin K (ug)	120	71		59%
Thiamin (mg)	1.2	3.075		256%
Riboflavin (mg)	1.3	3.206		247%
Niacin (mg)	16	23.527	35	147%
Folate (ug)	400	422	1000	106%
Pantothenic Acid (mg)	5	15.165		303%
Biotin (ug)	30	40		133%
Choline (mg)	550	601.665	3500	109%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.02	2.5	202%
Chloride (g)	2.3	2.472	3.6	107%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	0.907	10	101%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	22.6611	45	283%
Magnesium (mg)	420	422.2		101%
Manganese (mg)	2.3	2.807	11	122%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.499	4	214%
Potassium (g)	3.5	4.16		119%
Selenium (ug)	55	100	400	182%
Sodium (g)	1.5	1.856	2.3	124%
Sulfur (g)	2	0		0%
Zinc (mg)	11	11.1945	40	102%

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Parent Recipes:	Author	Last Updated	Created
Example Soylent	nwthomas	9 Aug '13	17 Nov '14
Coles available ingredients	abass20	21 Nov '14	21 Nov '14
This recipe	abass20	21 Nov '14	21 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

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Nutrition Facts

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

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Coles available ingredients v2 Private

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

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