Name: Drop Bear Porridge (Old)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Maltodextrin; 140g Oat Flour; 2g MSM Sulfur; 104g Plus Protein Powder Chocolate; 1pill Centrum Men Multivitamin (Aust/NZ); 70g Milo; 14g Psyllium Husk; 8g Lecithin Granules; 4g Linseed Meal (Flaxseed); 8g Diet Rite Salt Lite; 23ml Peanut Oil; 4g Potassium Gluconate (Optional +4grams)

Amount		Ingredient	$ / day	Source
150	g	Maltodextrin	$0.72	Bulk Nutrients
140	g	Oat Flour	$1.09	Bulk Nutrients
2	g	MSM Sulfur	$0.11	Bulk Nutrients
104	g	Plus Protein Powder Chocolate	$3.09	Chemist Warehouse
1	pill	Centrum Men Multivitamin (Aust/NZ)	$0.27	Chemist Warehouse
70	g	Milo	$0.67	Coles
14	g	Psyllium Husk	$0.43	Coles
8	g	Lecithin Granules	$0.25	Coles
4	g	Linseed Meal (Flaxseed)	$0.04	Coles
8	g	Diet Rite Salt Lite	$0.12	Coles
23	ml	Peanut Oil	$0.17	Coles
4	g	Potassium Gluconate (Optional +4grams)	$0.11	iherb
Amounts for: Total Daily Cost:			$7.07	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

56% Carb, 22% Protein, 22% Fat

Calories2128

% Daily Values*

130%

Total Carbohydrate289g

104%

Dietary Fiber 31g

101%

Protein112g

103%

Total Fat51g

Saturated Fat12g

Monounsaturated Fat12g

Polyunsaturated Fat11g

110%

Omega-3 Fatty Acids1g

103%

Omega-6 Fatty Acids13g

Cholesterol0mg

Calcium 137%	•	Vitamin A 130%
Chloride 142%	•	Vitamin B6 474%
Chromium 171%	•	Vitamin B12 4167%
Copper 175%	•	Vitamin C 207%
Iodine 100%	•	Vitamin D 300%
Iron 346%	•	Vitamin E 325%
Magnesium 122%	•	Vitamin K 93%
Manganese 473%	•	Thiamin 360%
Molybdenum 111%	•	Riboflavin 212%
Phosphorus 178%	•	Niacin 133%
Potassium 101%	•	Folate 95%
Selenium 265%	•	Pantothenic Acid 200%
Sodium 122%	•	Biotin 100%
Sulfur 100%	•	Choline 109%
Zinc 187%

* Percent Daily Values are based on "Healthy Australian Diet". 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	Maltodextrin	150	g	Powder	Bulk Nutrients	5000	$24.00	$0.72	33	573	142.5	0.00
2	Oat Flour	140	g	Powder	Bulk Nutrients	5000	$39.00	$1.09	36	560	91.0	24.50
3	MSM Sulfur	2	g	Powder	Bulk Nutrients	250	$14.00	$0.11	125	0	0.0	0.00
4	Plus Protein Powder Chocolate	104	g	Powder	Chemist Warehouse	3000	$89.00	$3.09	29	406	10.2	78.00
5	Centrum Men Multivitamin (Aust/NZ)	1	pill	Pill	Chemist Warehouse	90	$23.99	$0.27	90	0	0.0	0.00
6	Milo	70	g	Powder	Coles	1250	$12.00	$0.67	18	293	45.1	8.40
7	Psyllium Husk	14	g	Powder	Coles	200	$6.11	$0.43	14	53	0.0	0.00
8	Lecithin Granules	8	g	Powder	Coles	200	$6.16	$0.25	25	20	0.0	0.00
9	Linseed Meal (Flaxseed)	4	g	Powder	Coles	500	$5.28	$0.04	125	21	0.0	0.73
10	Diet Rite Salt Lite	8	g	Powder	Coles	170	$2.64	$0.12	21	0	0.0	0.00
11	Peanut Oil	23	ml	Liquid	Coles	2000	$15.18	$0.17	87	203	0.0	0.00
12	Potassium Gluconate (Optional +4grams)	4	g	Powder	iherb	454	$12.10	$0.11	114	0	0.0	0.00
	Total						$249.46	$7.07		2128	288.8	111.63
	Target									2000	222.0	111.00
	% Reached									106%	130%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2128		106%
Carbohydrates (g)	222	288.8		130%
Protein (g)	111	111.63		101%
Total Fat (g)	49	50.64		103%
Saturated Fat (g)	0	11.94
Monounsaturated Fat (g)	0	12.03
Polyunsaturated Fat (g)	0	10.63
Omega-3 Fatty Acids (g)	1.3	1.43		110%
Omega-6 Fatty Acids (g)	13	13.45		103%
Total Fiber (g)	30	31.2	38	104%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3885	10000	130%
Vitamin B6 (mg)	1.3	6.2	50	474%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	187	2000	207%
Vitamin D (IU)	200	600	3200	300%
Vitamin E (IU)	20	65	447	325%
Vitamin K (ug)	70	65		93%
Thiamin (mg)	1.2	4.317		360%
Riboflavin (mg)	1.3	2.75		212%
Niacin (mg)	16	21.345	35	133%
Folate (ug)	400	378	1000	95%
Pantothenic Acid (mg)	5	10		200%
Biotin (ug)	30	30		100%
Choline (mg)	550	600	3500	109%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.37	2.5	137%
Chloride (g)	2.3	3.272	3.6	142%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	1.576	10	175%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	27.65	45	346%
Magnesium (mg)	400	487		122%
Manganese (mg)	2.3	10.882	11	473%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.249	4	178%
Potassium (g)	3.5	3.547		101%
Selenium (ug)	55	146	400	265%
Sodium (g)	1.5	1.828	2.3	122%
Sulfur (g)	2	2		100%
Zinc (mg)	11	20.558	40	187%

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Drop Bear Porridge (Old)

Nutrition Facts

Nutrient Profile: Healthy Australian DietChange

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Nutrient Profile: Healthy Australian Diet Change