Name: Copy of Copy of Ausoylent 1.3.4 - Dairy Free Melb-lent 2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1pill Centrum Advance^; 0.5pill Ostelin Cal-DK2^; 21/4 tbsp Sunflower Seeds*; 2/3 cup Rolled Oats - (Blend into powder)*; 1/4 cup Lecithin Granules*; 1/4 tsp Diet Rite Salt Lite^; 2/3 tsp Salt, table (non-iodised)*; 1/3 tsp Plaistowe Premium Cocoa^; 1/3 tsp Nature's Way Super Kale^; 1/4 tsp Biogenic Linseed (Flaxseed) Oil; 60g Corn, white; 50g international protein rice protein; 350 cups Bananas, raw; 1 cup soy supreme

Amount		Volume		Ingredient	$ / day	Source
1	pill			Centrum Advance^	$0.12	Chemist warehouse
0.5	pill			Ostelin Cal-DK2^	$0.21	Chemist Warehouse
50	g	2¼	tbsp	Sunflower Seeds*	$0.37	Woolworths
80	g	⅔	cup	Rolled Oats - (Blend into powder)*	$0.11	Woolworths
37	g	¼	cup	Lecithin Granules*	$0.74	Chemist Warehouse
4	g	¼	tsp	Diet Rite Salt Lite^	$0.06	Woolworths
2	g	⅔	tsp	Salt, table (non-iodised)*	$0.00	Woolworths
4	g	⅓	tsp	Plaistowe Premium Cocoa^	$0.13	Woolworths
1.1	g	⅓	tsp	Nature's Way Super Kale^	$0.10	Chemist Warehouse
1.2	ml	¼	tsp	Biogenic Linseed (Flaxseed) Oil	$0.04	Woolworths
60	g			Corn, white	$0.23	Woolworths
50	g			international protein rice protein	$3.33	Amazon
350	g	350	cups	Bananas, raw	$0.00
250	ml	1	cup	soy supreme	$0.00	Aldi
Amounts for: Total Daily Cost:					$5.43	Add Ingredients to Amazon Cart

One serving is 100g of powder, 1 banana, 85ml of soy milk + water as req

Nutrition Facts

Amount Per Day

44% Carb, 21% Protein, 35% Fat

Calories2075

% Daily Values*

74%

Total Carbohydrate186g

118%

Dietary Fiber 33g

107%

Protein91g

101%

Total Fat66g

Saturated Fat11g

Monounsaturated Fat13g

Polyunsaturated Fat38g

116%

Omega-3 Fatty Acids2g

132%

Omega-6 Fatty Acids22g

Cholesterol3mg

Calcium 108%	•	Vitamin A 148%
Chloride 147%	•	Vitamin B6 322%
Chromium 100%	•	Vitamin B12 250%
Copper 260%	•	Vitamin C 123%
Iodine 103%	•	Vitamin D 150%
Iron 116%	•	Vitamin E 319%
Magnesium 138%	•	Vitamin K 133%
Manganese 297%	•	Thiamin 245%
Molybdenum 100%	•	Riboflavin 172%
Phosphorus 239%	•	Niacin 206%
Potassium 104%	•	Folate 151%
Selenium 149%	•	Pantothenic Acid 261%
Sodium 104%	•	Biotin 100%
Sulfur 33%	•	Choline 222%
Zinc 165%

* 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	Centrum Advance^	1	pill	Pill	Chemist warehouse	200	$23.99	$0.12	200	0	0.0	0.00
2	Ostelin Cal-DK2^	0.5	pill	Pill	Chemist Warehouse	60	$24.99	$0.21	120	0	0.0	0.00
3	Sunflower Seeds*	50	g	Powder	Woolworths	500	$3.68	$0.37	10	296	1.1	13.40
4	Rolled Oats - (Blend into powder)*	80	g	Powder	Woolworths	750	$0.99	$0.11	9	297	43.6	10.16
5	Lecithin Granules*	37	g	Powder	Chemist Warehouse	500	$9.99	$0.74	14	233	1.8	2.22
6	Diet Rite Salt Lite^	4	g	Powder	Woolworths	170	$2.50	$0.06	43	0	0.0	0.00
7	Salt, table (non-iodised)*	2	g	Powder	Woolworths	1000	$1.09	$0.00	500	0	0.0	0.00
8	Plaistowe Premium Cocoa^	4	g	Powder	Woolworths	180	$6.00	$0.13	45	16	1.5	0.86
9	Nature's Way Super Kale^	1.1	g	Powder	Chemist Warehouse	100	$8.99	$0.10	91	4	0.7	0.23
10	Biogenic Linseed (Flaxseed) Oil	1.2	ml	Liquid	Woolworths	250	$8.00	$0.04	208	11	0.0	0.00
11	Corn, white	60	g	Powder	Woolworths	500	$1.90	$0.23	8	219	44.6	5.65
12	international protein rice protein	50	g	Powder	Amazon	900	$60.00	$3.33	18	188	1.0	45.50
13	Bananas, raw	350	g	Paste		0	$0.00	$0.00	0	312	79.9	3.81
14	soy supreme	250	ml	Liquid	Aldi	1000	$0.00	$0.00	4	500	12.0	9.00
	Total						$152.12	$5.43		2075	186.2	90.84
	Target									2000	250.0	85.00
	% Reached									104%	74%	107%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2075	104%
Carbohydrates (g)	250	186.2	74%
Protein (g)	85	90.84	107%
Total Fat (g)	65	65.86	101%
Saturated Fat (g)		11.24
Monounsaturated Fat (g)		12.7
Polyunsaturated Fat (g)		38.28
Omega-3 Fatty Acids (g)	1.6	1.85	116%
Omega-6 Fatty Acids (g)	17	22.48	132%
Total Fiber (g)	28	33.1	118%
Soluble Fiber (g)		3.1
Insoluble Fiber (g)		4.7
Cholesterol (mg)	0	3

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4431	10000	148%
Vitamin B6 (mg)	1.3	4.2	100	322%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	111	2000	123%
Vitamin D (IU)	600	900	4000	150%
Vitamin E (IU)	20	64	1000	319%
Vitamin K (ug)	120	160		133%
Thiamin (mg)	1.2	2.942		245%
Riboflavin (mg)	1.3	2.237		172%
Niacin (mg)	16	32.904	35	206%
Folate (ug)	400	603	1000	151%
Pantothenic Acid (mg)	5	13.071		261%
Biotin (ug)	30	30		100%
Choline (mg)	550	1218.744	3500	222%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.08	2.5	108%
Chloride (g)	2.3	3.38	3.6	147%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	2.343	10	260%
Iodine (ug)	150	154	1100	103%
Iron (mg)	8	9.2605	45	116%
Magnesium (mg)	420	580.7		138%
Manganese (mg)	2.3	6.836	11	297%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.67	4	239%
Potassium (g)	3.5	3.637		104%
Selenium (ug)	55	82	400	149%
Sodium (g)	1.5	1.566	2.3	104%
Sulfur (g)	2	0.67		33%
Zinc (mg)	11	18.1951	40	165%

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Parent Recipes:	Author	Last Updated	Created
Ausoylent 1.3.2 - Low Carb	IamAdamJowett	30 Apr '15	1 May '15
Ausoylent 1.3.3 - Low Carb	IamAdamJowett	3 May '15	4 May '15
Ausoylent 1.3.4 - Low Carb - Low Sugar - Easily Flavoured	IamAdamJowett	2 Jun '15	28 Oct '15
Copy of Ausoylent 1.3.4 - Melb-lent	Hollowpetal	19 Nov '15	9 Jan '16
This recipe	Hollowpetal	9 Jan '16	9 Jan '16

Copy of Copy of Ausoylent 1.3.4 - Dairy Free Melb-lent 2

Nutrition Facts

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