Name: lpc v1.2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 60g Rolled Oats, crushed [adj for heat?]; 0g Wheat Flour [adj for heat?]; 20g Raw Sugar [adj for heat?]; 0g Whey Protein Concentrate [adj for heat?]; 11g Guar Gum [adj for heat?]; 1pill Zoo friends Multivitamin [adj for heat?]; 5g Potassium Chloride (KCl) [adj for heat?]; 0g Calcium Carbonate (CaCO₃) [adj for heat?]; 2g Sodium Bicarbonate (NaHCO₃) [adj for heat?]; 1portion Egg Whites [adj for yolk fragments, heat?]; 60ml [2] Whole Milk [adj for steam losses, heat?]; 3ml Canola Oil [adj for pan losses, heat?]; 15ml Maple Syrup topping [bulk src?]; 0pill Flaxseed Oil [adj for heat?]; 0g Psyllium Husks [adj for heat?]; 0.1pill Molybdenum Glycinate [adj for heat?]; 0g Soy Protein Isolate [adj for heat?]; 1pill Choline Bitartrate [adj for heat?]; 0.1pill Biotin [adj for heat?]; 1pill Magnesium [adj for heat?]; 0.2pill Vitamin K [adj for heat?]; 2g Methylsulfonylmethane (MSM) [adj for heat?]; 0ml Cod Liver Oil [adj for heat?]; 7ml Omega-3 liquid [adj for heat?]; 1 capsule Omega-3 softgels [adj for heat?]; 0.2pill Selenium [adj for heat?]; 314g [3] Averaged #3 [get missing nutrient data]; 90g [1] Nutri-grain [some micros wild guesses]; 1000 cups [0] Drinking Water; 130ml [1] Whole Milk

Amount		Volume		Ingredient	$ / day	Source
60	g			Rolled Oats, crushed [adj for heat?]	$0.08	Woolworths
0	g			Wheat Flour [adj for heat?]	$0.00	Woolworths
20	g			Raw Sugar [adj for heat?]	$0.02	Woolworths
0	g			Whey Protein Concentrate [adj for heat?]	$0.00	Bulk Nutrients
11	g			Guar Gum [adj for heat?]	$0.18	iHerb
1	pill			Zoo friends Multivitamin [adj for heat?]	$0.07	iHerb
5	g			Potassium Chloride (KCl) [adj for heat?]	$0.11	iHerb
0	g			Calcium Carbonate (CaCO₃) [adj for heat?]	$0.00	iHerb
2	g			Sodium Bicarbonate (NaHCO₃) [adj for heat?]	$0.01	Woolworths
1	portion			Egg Whites [adj for yolk fragments, heat?]	$0.27	Woolworths
60	ml			[2] Whole Milk [adj for steam losses, heat?]	$0.06	Woolworths
3	ml			Canola Oil [adj for pan losses, heat?]	$0.01	Woolworths
15	ml			Maple Syrup topping [bulk src?]	$0.13	Woolworths
0	pill			Flaxseed Oil [adj for heat?]	$0.00	iHerb
0	g			Psyllium Husks [adj for heat?]	$0.00	Woolworths
0.1	pill			Molybdenum Glycinate [adj for heat?]	$0.02	iHerb
0	g			Soy Protein Isolate [adj for heat?]	$0.00	Bulk Nutrients
1	pill			Choline Bitartrate [adj for heat?]	$0.09	iHerb
0.1	pill			Biotin [adj for heat?]	$0.01	iHerb
1	pill			Magnesium [adj for heat?]	$0.02	iHerb
0.2	pill			Vitamin K [adj for heat?]	$0.01	iHerb
2	g			Methylsulfonylmethane (MSM) [adj for heat?]	$0.07	iHerb
0	ml			Cod Liver Oil [adj for heat?]	$0.00	iHerb
7	ml			Omega-3 liquid [adj for heat?]	$0.44	iHerb
0	pill	1	capsule	Omega-3 softgels [adj for heat?]	$0.00	iHerb
0.2	pill			Selenium [adj for heat?]	$0.01	iHerb
314	g			[3] Averaged #3 [get missing nutrient data]	$4.66	misc
90	g			[1] Nutri-grain [some micros wild guesses]	$0.90	Woolworths
1000	ml	1000	cups	[0] Drinking Water	$0.00	Tap water
130	ml			[1] Whole Milk	$0.13	Woolworths
60	ml			[1] Whole Milk losses	$0.06	Woolworths
Amounts for: Total Daily Cost:					$7.35	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

53% Carb, 16% Protein, 31% Fat

Calories1799

% Daily Values*

156%

Total Carbohydrate233g

103%

Dietary Fiber 26g

118%

Protein68g

202%

Total Fat61g

Saturated Fat27g

Monounsaturated Fat19g

Polyunsaturated Fat11g

384%

Omega-3 Fatty Acids3g

494%

Omega-6 Fatty Acids7g

Cholesterol180mg

Calcium 115%	•	Vitamin A 130%
Chloride 103%	•	Vitamin B6 191%
Chromium 0%	•	Vitamin B12 242%
Copper 297%	•	Vitamin C 76%
Iodine 50%	•	Vitamin D 97%
Iron 281%	•	Vitamin E 87%
Magnesium 133%	•	Vitamin K 102%
Manganese 935%	•	Thiamin 243%
Molybdenum 222%	•	Riboflavin 241%
Phosphorus 169%	•	Niacin 124%
Potassium 114%	•	Folate 118%
Selenium 121%	•	Pantothenic Acid 172%
Sodium 111%	•	Biotin 173%
Sulfur 34%	•	Choline 111%
Zinc 146%

* Percent Daily Values are based on "nutrient profile v5". 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	Rolled Oats, crushed [adj for heat?]	60	g	Powder	Woolworths	750	$1.06	$0.08	13	229	33.1	8.04
2	Wheat Flour [adj for heat?]	0	g	Powder	Woolworths	1000	$0.75	$0.00		0	0.0	0.00
3	Raw Sugar [adj for heat?]	20	g	Powder	Woolworths	1000	$1.17	$0.02	50	78	20.0	0.00
4	Whey Protein Concentrate [adj for heat?]	0	g	Powder	Bulk Nutrients	20000	$299.00	$0.00		0	0.0	0.00
5	Guar Gum [adj for heat?]	11	g	Liquid	iHerb	454	$7.63	$0.18	41	37	11.0	0.00
6	Zoo friends Multivitamin [adj for heat?]	1	pill	Powder	iHerb	60	$4.02	$0.07	60	0	0.0	0.00
7	Potassium Chloride (KCl) [adj for heat?]	5	g	Powder	iHerb	227	$5.07	$0.11	45	0	0.0	0.00
8	Calcium Carbonate (CaCO₃) [adj for heat?]	0	g	Powder	iHerb	340	$5.72	$0.00		0	0.0	0.00
9	Sodium Bicarbonate (NaHCO₃) [adj for heat?]	2	g	Powder	Woolworths	500	$1.92	$0.01	250	0	0.0	0.00
10	Egg Whites [adj for yolk fragments, heat?]	1	portion	Liquid	Woolworths	12	$3.21	$0.27	12	17	0.2	3.60
11	[2] Whole Milk [adj for steam losses, heat?]	60	ml	Liquid	Woolworths	2000	$2.00	$0.06	33	38	3.2	2.03
12	Canola Oil [adj for pan losses, heat?]	3	ml	Liquid	Woolworths	2000	$4.69	$0.01	667	24	0.0	0.00
13	Maple Syrup topping [bulk src?]	15	ml	Liquid	Woolworths	375	$3.21	$0.13	25	39	10.1	0.01
14	Flaxseed Oil [adj for heat?]	0	pill	Pill	iHerb	200	$11.79	$0.00		0	0.0	0.00
15	Psyllium Husks [adj for heat?]	0	g	Powder	Woolworths	500	$10.52	$0.00		0	0.0	0.00
16	Molybdenum Glycinate [adj for heat?]	0.1	pill	Powder	iHerb	60	$10.91	$0.02	600	0	0.0	0.00
17	Soy Protein Isolate [adj for heat?]	0	g	Powder	Bulk Nutrients	20000	$279.00	$0.00		0	0.0	0.00
18	Choline Bitartrate [adj for heat?]	1	pill	Pill	iHerb	100	$9.30	$0.09	100	0	0.0	0.00
19	Biotin [adj for heat?]	0.1	pill	Pill	iHerb	110	$5.64	$0.01	1100	0	0.0	0.00
20	Magnesium [adj for heat?]	1	pill	Powder	iHerb	110	$2.41	$0.02	110	0	0.0	0.00
21	Vitamin K [adj for heat?]	0.2	pill	Pill	iHerb	200	$7.63	$0.01	1000	0	0.0	0.00
22	Methylsulfonylmethane (MSM) [adj for heat?]	2	g	Powder	iHerb	1000	$33.21	$0.07	500	0	0.0	0.00
23	Cod Liver Oil [adj for heat?]	0	ml	Liquid	iHerb	355	$12.17	$0.00		0	0.0	0.00
24	Omega-3 liquid [adj for heat?]	7	ml	Powder	iHerb	500	$31.08	$0.44	71	56	0.0	0.00
25	Omega-3 softgels [adj for heat?]	0	pill	Pill	iHerb	100	$5.63	$0.00		0	0.0	0.00
26	Selenium [adj for heat?]	0.2	pill	Powder	iHerb	180	$5.67	$0.01	900	0	0.0	0.00
27	[3] Averaged #3 [get missing nutrient data]	314	g	Powder	misc	314	$4.66	$4.66	1	854	87.0	30.46
28	[1] Nutri-grain [some micros wild guesses]	90	g	Powder	Woolworths	500	$5.00	$0.90	6	344	62.1	19.71
29	[0] Drinking Water	1000	ml	Liquid	Tap water	0	$0.00	$0.00	0	0	0.0	0.00
30	[1] Whole Milk	130	ml	Liquid	Woolworths	2000	$2.00	$0.13	15	83	6.8	4.41
31	[1] Whole Milk losses	60	ml	Liquid	Woolworths	2000	$2.00	$0.06	33	0	0.0	0.00
	Total						$778.07	$7.35		1799	233.4	68.25
	Target									1700	150.0	58.00
	% Reached									106%	156%	118%
	Safe Maximum									2100	0.0	0.00
	% Max Reached									86%	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1700	1799	2100	106%
Carbohydrates (g)	150	233.4		156%
Protein (g)	58	68.25		118%
Total Fat (g)	30	60.6		202%
Saturated Fat (g)	0	27.31	20
Monounsaturated Fat (g)	0	19.11
Polyunsaturated Fat (g)	0	11.45
Omega-3 Fatty Acids (g)	0.75	2.88	3	384%
Omega-6 Fatty Acids (g)	1.5	7.4	17	494%
Total Fiber (g)	25	25.8		103%
Soluble Fiber (g)	0	3.6
Insoluble Fiber (g)	0	3.6
Cholesterol (mg)	0	180.173	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3900	10000	130%
Vitamin B6 (mg)	1.3	2.5	100	191%
Vitamin B12 (ug)	2.4	5.8		242%
Vitamin C (mg)	90	68	2000	76%
Vitamin D (IU)	400	388	4000	97%
Vitamin E (IU)	22	19	1500	87%
Vitamin K (ug)	110	112		102%
Thiamin (mg)	1.2	2.911		243%
Riboflavin (mg)	1.3	3.136		241%
Niacin (mg)	16	19.826	35	124%
Folate (ug)	400	472	1000	118%
Pantothenic Acid (mg)	5	8.619		172%
Biotin (ug)	300	520		173%
Choline (mg)	550	610.487	3500	111%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.15	2.5	115%
Chloride (g)	2.3	2.38		103%
Chromium (ug)	10	0	100	0%
Copper (mg)	0.9	2.672	10	297%
Iodine (ug)	150	75	1100	50%
Iron (mg)	8	22.4671	45	281%
Magnesium (mg)	400	530.7		133%
Manganese (mg)	0.5	4.676	6	935%
Molybdenum (ug)	45	100	2000	222%
Phosphorus (g)	0.7	1.181	4	169%
Potassium (g)	3.5	3.986	6	114%
Selenium (ug)	70	85	400	121%
Sodium (g)	2.2	2.446	2.6	111%
Sulfur (g)	2	0.67		34%
Zinc (mg)	11	16.1085	40	146%

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lpc v1.2

Nutrition Facts

Nutrient Profile: nutrient profile v5Change

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Nutrient Profile: nutrient profile v5 Change