Name: Coles available ingredients v3
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0g Tapioca Starch; 6g Non Thick Natural Fibre Powder Supplement; 6g Diet Rite Salt Lite; 85g Milo; 11ml Oil, canola; 32ml Oil, sunflower, linoleic, (partially hydrogenated); 8g Lecithin Granules; 750ml Up and Go; 50g Whey protein isolate; 18g Vanillin Sugar; 0pill Magnesium Tablet; 1pill Centrum Men's Multivitamin Box Aus; 0pill Centrum Advance; 0g Rice flour, white; 0g Oat bran, raw; 130g Rice flour, brown; 14g Kale, raw

Amount		Ingredient	$ / day	Source
0	g	Tapioca Starch	$0.00	Coles
6	g	Non Thick Natural Fibre Powder Supplement	$0.51	Coles
6	g	Diet Rite Salt Lite	$0.10	Coles
85	g	Milo	$1.12	Coles
11	ml	Oil, canola	$0.05	Coles
32	ml	Oil, sunflower, linoleic, (partially hydrogenated)	$0.08	Coles
8	g	Lecithin Granules	$0.25	Coles
750	ml	Up and Go	$3.25	Coles
50	g	Whey protein isolate	$3.30	Coles
18	g	Vanillin Sugar	$0.50	Coles
0	pill	Magnesium Tablet	$0.00	Coles
1	pill	Centrum Men's Multivitamin Box Aus	$0.21	Chemist Warehouse
0	pill	Centrum Advance	$0.00
0	g	Rice flour, white	$0.00	Coles
0	g	Oat bran, raw	$0.00
130	g	Rice flour, brown	$0.00
14	g	Kale, raw	$0.00
Amounts for: Total Daily Cost:			$9.36	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 17% Protein, 32% Fat

Calories2084

% Daily Values*

100%

Total Carbohydrate251g

104%

Dietary Fiber 29g

101%

Protein86g

108%

Total Fat70g

Saturated Fat13g

Monounsaturated Fat28g

Polyunsaturated Fat24g

103%

Omega-3 Fatty Acids2g

100%

Omega-6 Fatty Acids17g

Cholesterol17mg

Calcium 239%	•	Vitamin A 174%
Chloride 107%	•	Vitamin B6 685%
Chromium 100%	•	Vitamin B12 1025%
Copper 158%	•	Vitamin C 342%
Iodine 100%	•	Vitamin D 133%
Iron 429%	•	Vitamin E 356%
Magnesium 101%	•	Vitamin K 111%
Manganese 472%	•	Thiamin 679%
Molybdenum 217%	•	Riboflavin 561%
Phosphorus 221%	•	Niacin 200%
Potassium 110%	•	Folate 185%
Selenium 100%	•	Pantothenic Acid 314%
Sodium 120%	•	Biotin 180%
Sulfur 16%	•	Choline 109%
Zinc 130%

* 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	0	g	Powder	Coles	500	$1.56	$0.00		0	0.0	0.00
2	Non Thick Natural Fibre Powder Supplement	6	g	Powder	Coles	155	$13.15	$0.51	26	14	0.9	0.00
3	Diet Rite Salt Lite	6	g	Powder	Coles	170	$2.70	$0.10	28	0	0.0	0.00
4	Milo	85	g	Powder	Coles	1250	$16.50	$1.12	15	355	54.8	10.20
5	Oil, canola	11	ml	Liquid	Coles	4000	$19.80	$0.05	364	97	0.0	0.00
6	Oil, sunflower, linoleic, (partially hydrogenated)	32	ml	Liquid	Coles	4000	$9.75	$0.08	125	283	0.0	0.00
7	Lecithin Granules	8	g	Powder	Coles	200	$6.16	$0.25	25	20	0.0	0.00
8	Up and Go	750	ml	Liquid	Coles	3000	$13.00	$3.25	4	593	90.8	24.75
9	Whey protein isolate	50	g	Powder	Coles	500	$33.00	$3.30	10	192	1.9	40.82
10	Vanillin Sugar	18	g	Powder	Coles	70	$1.93	$0.50	4	52	2.3	0.01
11	Magnesium Tablet	0	pill	Pill	Coles	200	$19.24	$0.00		0	0.0	0.00
12	Centrum Men's Multivitamin Box Aus	1	pill	Pill	Chemist Warehouse	90	$18.99	$0.21	90	0	0.0	0.00
13	Centrum Advance	0	pill	Pill		90	$20.00	$0.00		0	0.0	0.00
14	Rice flour, white	0	g	Powder	Coles	0	$0.00	$0.00		0	0.0	0.00
15	Oat bran, raw	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
16	Rice flour, brown	130	g	Powder		0	$0.00	$0.00	0	472	99.4	9.40
17	Kale, raw	14	g	Powder		0	$0.00	$0.00	0	7	1.2	0.60
	Total						$175.78	$9.36		2084	251.2	85.78
	Target									2000	250.0	85.00
	% Reached									104%	100%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2084	104%
Carbohydrates (g)	250	251.2	100%
Protein (g)	85	85.78	101%
Total Fat (g)	65	70.13	108%
Saturated Fat (g)		13.41
Monounsaturated Fat (g)		27.56
Polyunsaturated Fat (g)		23.94
Omega-3 Fatty Acids (g)	1.6	1.65	103%
Omega-6 Fatty Acids (g)	17	16.97	100%
Total Fiber (g)	28	29.3	104%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	17.007

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5232	10000	174%
Vitamin B6 (mg)	1.3	8.9	100	685%
Vitamin B12 (ug)	2.4	24.6		1025%
Vitamin C (mg)	90	308	2000	342%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	71	1000	356%
Vitamin K (ug)	120	133		111%
Thiamin (mg)	1.2	8.143		679%
Riboflavin (mg)	1.3	7.289		561%
Niacin (mg)	16	31.959	35	200%
Folate (ug)	400	741	1000	185%
Pantothenic Acid (mg)	5	15.687		314%
Biotin (ug)	30	54		180%
Choline (mg)	550	600.134	3500	109%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.39	2.5	239%
Chloride (g)	2.3	2.461	3.6	107%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.422	10	158%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	34.3014	45	429%
Magnesium (mg)	420	423		101%
Manganese (mg)	2.3	10.851	11	472%
Molybdenum (ug)	45	98	2000	217%
Phosphorus (g)	0.7	1.544	4	221%
Potassium (g)	3.5	3.853		110%
Selenium (ug)	55	55	400	100%
Sodium (g)	1.5	1.794	2.3	120%
Sulfur (g)	2	0.33		16%
Zinc (mg)	11	14.2832	40	130%

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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
Coles available ingredients v2	abass20	21 Nov '14	22 Nov '14
This recipe	abass20	28 Nov '14	22 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

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Coles available ingredients v3 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