Name: Copy of Drop Bear Porridge tweaked
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 23g Lecithin; 6g Linseed Meal (Flaxseed); 0ml Peanut Oil; 8g Psyllium Husk; 0g Plus Protein Powder Chocolate; 160g Rolled Oats; 45g Milo; 140g Mckenzies Rice Flour; 15g White Crest Epsom Salts; 8.7g Diet Rite Salt Lite; 1pill Centrum Men Multivitamin (Aust/NZ); 0.5pill Blackmores Folate; 0g Whey protein concentrate; 0ml Canola Oil; 40ml Extra Virgin Olive Oil

Amount		Ingredient	$ / day	Source
23	g	Lecithin	$0.70	Coles/Woolworths
6	g	Linseed Meal (Flaxseed)	$0.06	Coles/Woolworths
0	ml	Peanut Oil	$0.00	Coles/Woolworths
8	g	Psyllium Husk	$0.14	Coles/Woolworths
0	g	Plus Protein Powder Chocolate	$0.00	Chemist Warehouse
160	g	Rolled Oats	$0.28	Coles/Woolworths
45	g	Milo	$0.43	Woolworths
140	g	Mckenzies Rice Flour	$0.59	Woolworths
15	g	White Crest Epsom Salts	$0.10	Woolworths
8.7	g	Diet Rite Salt Lite	$0.13	Coles
1	pill	Centrum Men Multivitamin (Aust/NZ)	$0.27	Chemist Warehouse
0.5	pill	Blackmores Folate	$0.02	Chemist Warehouse
0	g	Whey protein concentrate	$0.00	Bulk Nutrients
0	ml	Canola Oil	$0.00	Woolworths
40	ml	Extra Virgin Olive Oil	$0.48	Amazon
Amounts for: Total Daily Cost:			$3.21	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

57% Carb, 9% Protein, 34% Fat

Calories1855

% Daily Values*

104%

Total Carbohydrate259g

111%

Dietary Fiber 31g

49%

Protein42g

106%

Total Fat69g

Saturated Fat11g

Monounsaturated Fat27g

Polyunsaturated Fat4g

119%

Omega-3 Fatty Acids2g

46%

Omega-6 Fatty Acids8g

Cholesterol0mg

Calcium 75%	•	Vitamin A 125%
Chloride 154%	•	Vitamin B6 526%
Chromium 171%	•	Vitamin B12 4167%
Copper 172%	•	Vitamin C 181%
Iodine 100%	•	Vitamin D 100%
Iron 285%	•	Vitamin E 424%
Magnesium 455%	•	Vitamin K 306%
Manganese 503%	•	Thiamin 309%
Molybdenum 111%	•	Riboflavin 201%
Phosphorus 220%	•	Niacin 160%
Potassium 102%	•	Folate 153%
Selenium 307%	•	Pantothenic Acid 260%
Sodium 110%	•	Biotin 100%
Sulfur 100%	•	Choline 140%
Zinc 201%

* 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	Lecithin	23	g	Powder	Coles/Woolworths	800	$24.40	$0.70	35	169	5.4	1.53
2	Linseed Meal (Flaxseed)	6	g	Powder	Coles/Woolworths	500	$5.21	$0.06	83	27	0.4	1.17
3	Peanut Oil	0	ml	Liquid	Coles/Woolworths	1000	$5.63	$0.00		0	0.0	0.00
4	Psyllium Husk	8	g	Powder	Coles/Woolworths	1000	$17.46	$0.14	125	14	0.0	0.32
5	Plus Protein Powder Chocolate	0	g	Powder	Chemist Warehouse	3000	$89.00	$0.00		0	0.0	0.00
6	Rolled Oats	160	g	Powder	Coles/Woolworths	900	$1.57	$0.28	6	606	110.6	20.94
7	Milo	45	g	Powder	Woolworths	1000	$9.50	$0.43	22	188	29.0	5.40
8	Mckenzies Rice Flour	140	g	Powder	Woolworths	375	$1.59	$0.59	3	525	113.8	12.32
9	White Crest Epsom Salts	15	g	Powder	Woolworths	1000	$6.76	$0.10	67	0	0.0	0.00
10	Diet Rite Salt Lite	8.7	g	Powder	Coles	170	$2.48	$0.13	20	0	0.0	0.00
11	Centrum Men Multivitamin (Aust/NZ)	1	pill	Pill	Chemist Warehouse	90	$23.99	$0.27	90	0	0.0	0.00
12	Blackmores Folate	0.5	pill	Pill	Chemist Warehouse	90	$4.22	$0.02	180	0	0.0	0.00
13	Whey protein concentrate	0	g	Powder	Bulk Nutrients	5000	$99.00	$0.00		0	0.0	0.00
14	Canola Oil	0	ml	Liquid	Woolworths	2000	$4.99	$0.00		0	0.0	0.00
15	Extra Virgin Olive Oil	40	ml	Liquid	Amazon	3000	$36.27	$0.48	75	325	0.0	0.00
	Total						$332.07	$3.21		1855	259.2	41.68
	Target									2000	250.0	85.00
	% Reached									93%	104%	49%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1855	93%
Carbohydrates (g)	250	259.2	104%
Protein (g)	85	41.68	49%
Total Fat (g)	65	69.08	106%
Saturated Fat (g)		11.49
Monounsaturated Fat (g)		27.41
Polyunsaturated Fat (g)		4.39
Omega-3 Fatty Acids (g)	1.6	1.9	119%
Omega-6 Fatty Acids (g)	17	7.9	46%
Total Fiber (g)	28	31.2	111%
Soluble Fiber (g)		4.6
Insoluble Fiber (g)		2
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3748	10000	125%
Vitamin B6 (mg)	1.3	6.8	100	526%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	163	2000	181%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	85	1000	424%
Vitamin K (ug)	120	368		306%
Thiamin (mg)	1.2	3.704		309%
Riboflavin (mg)	1.3	2.614		201%
Niacin (mg)	16	25.59	35	160%
Folate (ug)	400	612	1000	153%
Pantothenic Acid (mg)	5	12.984		260%
Biotin (ug)	30	30		100%
Choline (mg)	550	767.546	3500	140%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.75	2.5	75%
Chloride (g)	2.3	3.552	3.6	154%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	1.547	10	172%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	22.7871	45	285%
Magnesium (mg)	420	1909.8		455%
Manganese (mg)	2.3	11.558	11	503%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.542	4	220%
Potassium (g)	3.5	3.583		102%
Selenium (ug)	55	169	400	307%
Sodium (g)	1.5	1.649	2.3	110%
Sulfur (g)	2	2		100%
Zinc (mg)	11	22.1064	40	201%

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Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	13 Jul '13
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Nick Thomas' ketogenic mix	nwthomas	6 Aug '13	27 Aug '13
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Drop Bear Porridge	AusBrent	26 Jun '14	1 Jun '14
Copy of Drop Bear Porridge	doony	1 Jun '14	14 Jun '14
Drop Bear Porridge tweaked	doony	15 Dec '14	6 Jul '14
This recipe	jde	6 Jul '14	6 Jul '14
Recipes based on this one:
Real Food Oat & Apricot Bar	jde	6 Nov '14	1 Nov '14

Copy of Drop Bear Porridge tweaked Private

Nutrition Facts

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

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Copy of Drop Bear Porridge tweaked Private

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