Name: Oat Slice extra protein 2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 10g Lecithin; 170g Rolled Oats; 45g Milo; 0g Mckenzies Rice Flour; 10g Chia Seeds The Chia Co; 50g Honey; 40g Peanut butter, smooth style, without salt; 5g Nuts, almonds; 20g Seeds, linseed; 1g Iodised Salt; 0g Pea Protein Isolate; 20g Nuts, cashew nuts, dry roasted, without salt added; 50g Apricots, dried, sulfured, uncooked; 50g Wheat germ, crude; 80g Dates, deglet noor; 20g Cranberries, dried, sweetened; 100g Chickpea flour (besan)

Amount		Ingredient	$ / day	Source
10	g	Lecithin	$0.30	Coles/Woolworths
170	g	Rolled Oats	$0.30	Coles/Woolworths
45	g	Milo	$0.43	Woolworths
0	g	Mckenzies Rice Flour	$0.00	Woolworths
10	g	Chia Seeds The Chia Co	$0.41	Woolworths
50	g	Honey	$0.56	Woolworths
40	g	Peanut butter, smooth style, without salt	$0.43	Woolworths
5	g	Nuts, almonds	$0.10	Woolworths
20	g	Seeds, linseed	$0.11	Woolworths
1	g	Iodised Salt	$0.00	Woolworths
0	g	Pea Protein Isolate	$0.00	Bulk nutrients
20	g	Nuts, cashew nuts, dry roasted, without salt added	$0.43	Woolworths
50	g	Apricots, dried, sulfured, uncooked	$0.43	Woolworths
50	g	Wheat germ, crude	$0.22	Woolworths
80	g	Dates, deglet noor	$0.35	Woolworths
20	g	Cranberries, dried, sweetened	$0.46	Woolworths
100	g	Chickpea flour (besan)	$0.23	Coles
Amounts for: Total Daily Cost:			$4.75	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

61% Carb, 13% Protein, 26% Fat

Calories2563

% Daily Values*

101%

Total Carbohydrate403g

154%

Dietary Fiber 62g

72%

Protein86g

120%

Total Fat78g

Saturated Fat13g

Monounsaturated Fat21g

Polyunsaturated Fat22g

941%

Omega-3 Fatty Acids7g

1257%

Omega-6 Fatty Acids19g

Cholesterol0mg

Calcium 74%	•	Vitamin A 42%
Chloride 101%	•	Vitamin B6 97%
Chromium 0%	•	Vitamin B12 0%
Copper 167%	•	Vitamin C 74%
Iodine 170%	•	Vitamin D 0%
Iron 199%	•	Vitamin E 57%
Magnesium 223%	•	Vitamin K 185%
Manganese 819%	•	Thiamin 261%
Molybdenum 0%	•	Riboflavin 91%
Phosphorus 230%	•	Niacin 85%
Potassium 109%	•	Folate 180%
Selenium 166%	•	Pantothenic Acid 53%
Sodium 99%	•	Biotin 0%
Sulfur 56%	•	Choline 80%
Zinc 129%

* Percent Daily Values are based on "Rob's newest recommendation". 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	10	g	Powder	Coles/Woolworths	800	$24.40	$0.30	80	73	2.3	0.67
2	Rolled Oats	170	g	Powder	Coles/Woolworths	900	$1.57	$0.30	5	644	117.5	22.25
3	Milo	45	g	Powder	Woolworths	1000	$9.50	$0.43	22	188	29.0	5.40
4	Mckenzies Rice Flour	0	g	Powder	Woolworths	375	$1.59	$0.00		0	0.0	0.00
5	Chia Seeds The Chia Co	10	g	Powder	Woolworths	500	$20.41	$0.41	50	45	0.5	2.04
6	Honey	50	g	Powder	Woolworths	1000	$11.28	$0.56	20	152	41.2	0.15
7	Peanut butter, smooth style, without salt	40	g	Paste	Woolworths	500	$5.38	$0.43	13	235	7.8	10.04
8	Nuts, almonds	5	g	Powder	Woolworths	750	$14.98	$0.10	150	29	1.1	1.06
9	Seeds, linseed	20	g	Powder	Woolworths	500	$2.68	$0.11	25	107	5.8	3.66
10	Iodised Salt	1	g	Powder	Woolworths	750	$3.17	$0.00	750	0	0.0	0.00
11	Pea Protein Isolate	0	g	Powder	Bulk nutrients	5000	$79.00	$0.00		0	0.0	0.00
12	Nuts, cashew nuts, dry roasted, without salt added	20	g	Powder	Woolworths	750	$15.98	$0.43	38	115	6.5	3.06
13	Apricots, dried, sulfured, uncooked	50	g	Powder	Woolworths	500	$4.29	$0.43	10	121	31.3	1.70
14	Wheat germ, crude	50	g	Powder	Woolworths	500	$2.18	$0.22	10	180	25.9	11.57
15	Dates, deglet noor	80	g	Powder	Woolworths	500	$2.18	$0.35	6	226	60.0	1.96
16	Cranberries, dried, sweetened	20	g	Powder	Woolworths	150	$3.43	$0.46	8	62	16.5	0.01
17	Chickpea flour (besan)	100	g	Powder	Coles	1000	$2.31	$0.23	10	387	57.8	22.39
	Total						$204.33	$4.75		2563	403.3	85.95
	Target									2500	400.0	120.00
	% Reached									103%	101%	72%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2500	2563		103%
Carbohydrates (g)	400	403.3		101%
Protein (g)	120	85.95		72%
Total Fat (g)	65	77.8		120%
Saturated Fat (g)		12.98
Monounsaturated Fat (g)		20.55
Polyunsaturated Fat (g)		22.01
Omega-3 Fatty Acids (g)	0.75	7.06	3	941%
Omega-6 Fatty Acids (g)	1.5	18.86	17	1257%
Total Fiber (g)	40	61.8		154%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	5000	2104	10000	42%
Vitamin B6 (mg)	2	1.9	100	97%
Vitamin B12 (ug)	6	0		0%
Vitamin C (mg)	60	44	2000	74%
Vitamin D (IU)	400	0	4000	0%
Vitamin E (IU)	30	17	1500	57%
Vitamin K (ug)	80	148		185%
Thiamin (mg)	1.5	3.912		261%
Riboflavin (mg)	1.7	1.54		91%
Niacin (mg)	20	16.951	35	85%
Folate (ug)	400	721	1000	180%
Pantothenic Acid (mg)	10	5.318		53%
Biotin (ug)	300	0		0%
Choline (mg)	550	438.265	3500	80%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.74	2.5	74%
Chloride (g)	3.4	3.43		101%
Chromium (ug)	120	0	600	0%
Copper (mg)	2	3.331	10	167%
Iodine (ug)	150	254	1100	170%
Iron (mg)	18	35.806	45	199%
Magnesium (mg)	400	893		223%
Manganese (mg)	2	16.386	11	819%
Molybdenum (ug)	75	0	2000	0%
Phosphorus (g)	1	2.304	4	230%
Potassium (g)	3.5	3.819	6	109%
Selenium (ug)	70	116	400	166%
Sodium (g)	2.4	2.369	2.4	99%
Sulfur (g)	2	1.11		56%
Zinc (mg)	15	19.3664	40	129%

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