Name: edit of ctsv aus
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 180g =homebrand rolled oats; 75g =homebrand raw Sugar; 20g =homebrand unsalted roasted peanuts; 35g =bob's red mill organic golden flaxseed; 25g =homebrand chocolate cocoa powder; 5g =homebrand Iodized cooking Salt; 15g =Lecithin Granules; 4g =potassium sulfate; 1.5g =Calcium Carbonate; 0.66pill =Nature Made Multi for him No Iron; 50g =Soy protein isolate natutal; 500ml Water; 15ml =homebrand Canola Oil

Amount		Ingredient	$ / day	Source
180	g	=homebrand rolled oats	$0.31	woolies
75	g	=homebrand raw Sugar	$0.09	woolies
20	g	=homebrand unsalted roasted peanuts	$0.12	woolies
35	g	=bob's red mill organic golden flaxseed	$0.31	iherb
25	g	=homebrand chocolate cocoa powder	$0.29	woolies
5	g	=homebrand Iodized cooking Salt	$0.01	woolies
15	g	=Lecithin Granules	$0.37	woolies
4	g	=potassium sulfate	$0.02	aquagreen
1.5	g	=Calcium Carbonate	$0.01	aquagreen
0.66	pill	=Nature Made Multi for him No Iron	$0.07	iHerb
50	g	=Soy protein isolate natutal	$0.37	bulknutrients
500	ml	Water	$0.00	Kitchen
15	ml	=homebrand Canola Oil	$0.04	woolies
Amounts for: Total Daily Cost:			$2.00	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 20% Protein, 35% Fat

Calories1774

% Daily Values*

134%

Total Carbohydrate200g

205%

Dietary Fiber 43g

95%

Protein89g

119%

Total Fat69g

Saturated Fat14g

Monounsaturated Fat22g

Polyunsaturated Fat17g

644%

Omega-3 Fatty Acids10g

108%

Omega-6 Fatty Acids18g

Cholesterol0mg

Calcium 109%	•	Vitamin A 55%
Chloride 132%	•	Vitamin B6 239%
Chromium 226%	•	Vitamin B12 495%
Copper 434%	•	Vitamin C 132%
Iodine 245%	•	Vitamin D 110%
Iron 166%	•	Vitamin E 185%
Magnesium 162%	•	Vitamin K 99%
Manganese 442%	•	Thiamin 253%
Molybdenum 110%	•	Riboflavin 111%
Phosphorus 249%	•	Niacin 121%
Potassium 104%	•	Folate 107%
Selenium 187%	•	Pantothenic Acid 193%
Sodium 152%	•	Biotin 73%
Sulfur 108%	•	Choline 103%
Zinc 188%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". 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	=homebrand rolled oats	180	g	Powder	woolies	750	$1.28	$0.31	4	688	99.4	24.12
2	=homebrand raw Sugar	75	g	Powder	woolies	1000	$1.17	$0.09	13	305	75.0	0.00
3	=homebrand unsalted roasted peanuts	20	g	Powder	woolies	350	$2.14	$0.12	18	128	2.8	5.02
4	=bob's red mill organic golden flaxseed	35	g	Powder	iherb	680	$5.96	$0.31	19	158	12.3	7.00
5	=homebrand chocolate cocoa powder	25	g	Powder	woolies	375	$4.39	$0.29	15	96	6.8	5.30
6	=homebrand Iodized cooking Salt	5	g	Powder	woolies	1000	$1.17	$0.01	200	0	0.0	0.00
7	=Lecithin Granules	15	g	Powder	woolies	250	$6.12	$0.37	17	97	3.5	1.02
8	=potassium sulfate	4	g	Powder	aquagreen	200	$1.16	$0.02	50	0	0.0	0.00
9	=Calcium Carbonate	1.5	g	Powder	aquagreen	200	$1.00	$0.01	133	0	0.0	0.00
10	=Nature Made Multi for him No Iron	0.66	pill	Pill	iHerb	90	$9.80	$0.07	136	0	0.0	0.00
11	=Soy protein isolate natutal	50	g	Powder	bulknutrients	10000	$74.50	$0.37	200	182	0.7	46.67
12	Water	500	ml	Liquid	Kitchen	1000	$0.00	$0.00	2	0	0.0	0.00
13	=homebrand Canola Oil	15	ml	Liquid	woolies	2000	$4.69	$0.04	133	122	0.0	0.00
	Total						$113.38	$2.00		1774	200.4	89.13
	Target									1500	150.0	94.00
	% Reached									118%	134%	95%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1774	118%
Carbohydrates (g)	150	200.4	134%
Protein (g)	94	89.13	95%
Total Fat (g)	58	68.74	119%
Saturated Fat (g)		14.14
Monounsaturated Fat (g)		22.4
Polyunsaturated Fat (g)		16.9
Omega-3 Fatty Acids (g)	1.6	10.31	644%
Omega-6 Fatty Acids (g)	17	18.37	108%
Total Fiber (g)	21	43.1	205%
Soluble Fiber (g)		10.8
Insoluble Fiber (g)		10.8
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	1650	10000	55%
Vitamin B6 (mg)	1.3	3.1	100	239%
Vitamin B12 (ug)	2.4	11.9		495%
Vitamin C (mg)	90	119	2000	132%
Vitamin D (IU)	600	660	4000	110%
Vitamin E (IU)	20	37	1000	185%
Vitamin K (ug)	120	119		99%
Thiamin (mg)	1.2	3.032		253%
Riboflavin (mg)	1.3	1.44		111%
Niacin (mg)	16	19.4	35	121%
Folate (ug)	400	427	1000	107%
Pantothenic Acid (mg)	5	9.645		193%
Biotin (ug)	30	22		73%
Choline (mg)	550	564.265	3500	103%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.09	2.5	109%
Chloride (g)	2.3	3.047	3.6	132%
Chromium (ug)	35	79		226%
Copper (mg)	0.9	3.91	10	434%
Iodine (ug)	150	368	1100	245%
Iron (mg)	8	13.319	45	166%
Magnesium (mg)	420	681.8		162%
Manganese (mg)	2.3	10.177	11	442%
Molybdenum (ug)	45	50	2000	110%
Phosphorus (g)	0.7	1.744	4	249%
Potassium (g)	3.5	3.624		104%
Selenium (ug)	55	103	400	187%
Sodium (g)	1.5	2.277	2.3	152%
Sulfur (g)	2	2.16		108%
Zinc (mg)	11	20.646	40	188%

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edit of ctsv aus

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carb Change