Name: Micro / Macro - Cheap!
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2pill Optimum Nutrition Opti-Women Multivitamin; 2pill NOW Foods Calcium & Magnesium; 23g Potassium Gluconate; 2g MSM Sulfur; 24g Lecithin; 4g Table Salt; 12g Linseed Meal (Flaxseed); 100g Rice protein isolate - natural; 35ml Peanut Oil; 170g Fine Powdered Oats; 100g Raw Sugar; 3portion Banana

Amount		Ingredient	$ / day	Source
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.35	iherb
2	pill	NOW Foods Calcium & Magnesium	$0.10	iHerb
23	g	Potassium Gluconate	$0.61	iherb
2	g	MSM Sulfur	$0.11	bulk nutrients
24	g	Lecithin	$0.73	Coles/Woolworths
4	g	Table Salt	$0.01	Coles/Woolworths
12	g	Linseed Meal (Flaxseed)	$0.13	Coles/Woolworths
100	g	Rice protein isolate - natural	$1.58	Bulk Nutrients
35	ml	Peanut Oil	$0.20	Coles/Woolworths
170	g	Fine Powdered Oats	$1.33	Bulk Nutrients
100	g	Raw Sugar	$0.17	Coles/Woolworths
3	portion	Banana	$0.25
Amounts for: Total Daily Cost:			$5.58	Add Ingredients to Amazon Cart

The idea behind this recipe is to take care of the micronutrients and macronutrients seperately.

Nutrition Facts

Amount Per Day

54% Carb, 19% Protein, 27% Fat

Calories2282

% Daily Values*

121%

Total Carbohydrate302g

117%

Dietary Fiber 33g

128%

Protein109g

103%

Total Fat67g

Saturated Fat12g

Monounsaturated Fat15g

Polyunsaturated Fat9g

187%

Omega-3 Fatty Acids3g

109%

Omega-6 Fatty Acids19g

Cholesterol0mg

Calcium 123%	•	Vitamin A 175%
Chloride 106%	•	Vitamin B6 1658%
Chromium 343%	•	Vitamin B12 4167%
Copper 272%	•	Vitamin C 671%
Iodine 133%	•	Vitamin D 100%
Iron 269%	•	Vitamin E 636%
Magnesium 174%	•	Vitamin K 320%
Manganese 283%	•	Thiamin 1683%
Molybdenum 156%	•	Riboflavin 1563%
Phosphorus 127%	•	Niacin 144%
Potassium 157%	•	Folate 173%
Selenium 140%	•	Pantothenic Acid 432%
Sodium 101%	•	Biotin 833%
Sulfur 100%	•	Choline 140%
Zinc 147%

* 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	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iherb	120	$21.28	$0.35	60	0	0.0	0.00
2	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.83	$0.10	125	0	0.0	0.00
3	Potassium Gluconate	23	g	Powder	iherb	454	$12.10	$0.61	20	0	0.0	0.00
4	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
5	Lecithin	24	g	Powder	Coles/Woolworths	200	$6.10	$0.73	8	176	5.6	1.60
6	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
7	Linseed Meal (Flaxseed)	12	g	Powder	Coles/Woolworths	500	$5.21	$0.13	42	55	0.8	2.34
8	Rice protein isolate - natural	100	g	Powder	Bulk Nutrients	5000	$79.00	$1.58	50	373	6.1	81.20
9	Peanut Oil	35	ml	Liquid	Coles/Woolworths	1000	$5.63	$0.20	29	282	0.0	0.00
10	Fine Powdered Oats	170	g	Powder	Bulk Nutrients	5000	$39.00	$1.33	29	653	98.8	20.57
11	Raw Sugar	100	g	Powder	Coles/Woolworths	2000	$3.50	$0.17	20	380	98.1	0.00
12	Banana	3	portion	Paste		6	$0.50	$0.25	2	363	93.0	3.00
	Total						$200.15	$5.58		2282	302.3	108.71
	Target									2000	250.0	85.00
	% Reached									114%	121%	128%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2282	114%
Carbohydrates (g)	250	302.3	121%
Protein (g)	85	108.71	128%
Total Fat (g)	65	66.89	103%
Saturated Fat (g)		12
Monounsaturated Fat (g)		15.33
Polyunsaturated Fat (g)		9.13
Omega-3 Fatty Acids (g)	1.6	2.98	187%
Omega-6 Fatty Acids (g)	17	18.58	109%
Total Fiber (g)	28	32.7	117%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5261	10000	175%
Vitamin B6 (mg)	1.3	21.6	100	1658%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	604	2000	671%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	127	1000	636%
Vitamin K (ug)	120	384		320%
Thiamin (mg)	1.2	20.192		1683%
Riboflavin (mg)	1.3	20.324		1563%
Niacin (mg)	16	23.072	35	144%
Folate (ug)	400	692	1000	173%
Pantothenic Acid (mg)	5	21.62		432%
Biotin (ug)	30	250		833%
Choline (mg)	550	769.344	3500	140%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.23	2.5	123%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.444	10	272%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	21.484	45	269%
Magnesium (mg)	420	732.1		174%
Manganese (mg)	2.3	6.5	11	283%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	0.887	4	127%
Potassium (g)	3.5	5.512		157%
Selenium (ug)	55	77	400	140%
Sodium (g)	1.5	1.521	2.3	101%
Sulfur (g)	2	2		100%
Zinc (mg)	11	16.116	40	147%

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Parent Recipes:	Author	Last Updated	Created
Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix (chocolate)	nwthomas	13 Jul '13	13 Jul '13
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Almond flour mix	nwthomas	23 Jul '13	23 Jul '13
Almond flour + oats mix	nwthomas	18 Aug '13	2 Aug '13
Nick Thomas' ketogenic mix	nwthomas	6 Aug '13	27 Aug '13
Australian ketogenic mix	sublimal	10 Sep '13	5 Nov '13
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This recipe	PatrickRobotham	21 Dec '13	21 Dec '13
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Micro / Macro - Cheap! Vegan

Nutrition Facts

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

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Micro / Macro - Cheap! Vegan

Nutrition Facts

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

No reviews yet - why not add the first one?

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