Name: Oat Slice extra protein 3
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 15g Lecithin; 130g Rolled Oats; 60g Milo; 15g Chia Seeds The Chia Co; 50g Honey; 70g Peanut butter, smooth style, without salt; 10g Nuts, almonds; 1g Iodised Salt; 20g Nuts, cashew nuts, dry roasted, without salt added; 50g Apricots, dried, sulfured, uncooked; 20g Wheat germ, crude; 80g Dates, deglet noor; 20g Cranberries, dried, sweetened; 150g Chickpea flour (besan); 0g Pea Protein Isolate; 0g Rice flour, white

Amount		Ingredient	$ / day	Source
15	g	Lecithin	$0.46	Coles/Woolworths
130	g	Rolled Oats	$0.23	Coles/Woolworths
60	g	Milo	$0.57	Woolworths
15	g	Chia Seeds The Chia Co	$0.61	Woolworths
50	g	Honey	$0.56	Woolworths
70	g	Peanut butter, smooth style, without salt	$0.75	Woolworths
10	g	Nuts, almonds	$0.20	Woolworths
1	g	Iodised Salt	$0.00	Woolworths
20	g	Nuts, cashew nuts, dry roasted, without salt added	$0.43	Woolworths
50	g	Apricots, dried, sulfured, uncooked	$0.43	Woolworths
20	g	Wheat germ, crude	$0.09	Woolworths
80	g	Dates, deglet noor	$0.35	Woolworths
20	g	Cranberries, dried, sweetened	$0.46	Woolworths
150	g	Chickpea flour (besan)	$0.35	Coles
0	g	Pea Protein Isolate	$0.00	Bulk nutrients
0	g	Rice flour, white	$0.00
Amounts for: Total Daily Cost:			$5.48	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

57% Carb, 13% Protein, 30% Fat

Calories2717

% Daily Values*

100%

Total Carbohydrate401g

148%

Dietary Fiber 59g

78%

Protein93g

140%

Total Fat91g

Saturated Fat17g

Monounsaturated Fat28g

Polyunsaturated Fat22g

428%

Omega-3 Fatty Acids3g

1446%

Omega-6 Fatty Acids22g

Cholesterol0mg

Calcium 87%	•	Vitamin A 44%
Chloride 101%	•	Vitamin B6 91%
Chromium 0%	•	Vitamin B12 0%
Copper 170%	•	Vitamin C 97%
Iodine 170%	•	Vitamin D 0%
Iron 219%	•	Vitamin E 85%
Magnesium 219%	•	Vitamin K 265%
Manganese 598%	•	Thiamin 233%
Molybdenum 0%	•	Riboflavin 99%
Phosphorus 224%	•	Niacin 97%
Potassium 114%	•	Folate 213%
Selenium 121%	•	Pantothenic Acid 46%
Sodium 100%	•	Biotin 0%
Sulfur 46%	•	Choline 105%
Zinc 107%

* 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	15	g	Powder	Coles/Woolworths	800	$24.40	$0.46	53	110	3.5	1.00
2	Rolled Oats	130	g	Powder	Coles/Woolworths	900	$1.57	$0.23	7	493	89.9	17.01
3	Milo	60	g	Powder	Woolworths	1000	$9.50	$0.57	17	251	38.7	7.20
4	Chia Seeds The Chia Co	15	g	Powder	Woolworths	500	$20.41	$0.61	33	67	0.7	3.06
5	Honey	50	g	Powder	Woolworths	1000	$11.28	$0.56	20	152	41.2	0.15
6	Peanut butter, smooth style, without salt	70	g	Paste	Woolworths	500	$5.38	$0.75	7	412	13.7	17.56
7	Nuts, almonds	10	g	Powder	Woolworths	750	$14.98	$0.20	75	58	2.2	2.12
8	Iodised Salt	1	g	Powder	Woolworths	750	$3.17	$0.00	750	0	0.0	0.00
9	Nuts, cashew nuts, dry roasted, without salt added	20	g	Powder	Woolworths	750	$15.98	$0.43	38	115	6.5	3.06
10	Apricots, dried, sulfured, uncooked	50	g	Powder	Woolworths	500	$4.29	$0.43	10	121	31.3	1.70
11	Wheat germ, crude	20	g	Powder	Woolworths	500	$2.18	$0.09	25	72	10.4	4.63
12	Dates, deglet noor	80	g	Powder	Woolworths	500	$2.18	$0.35	6	226	60.0	1.96
13	Cranberries, dried, sweetened	20	g	Powder	Woolworths	150	$3.43	$0.46	8	62	16.5	0.01
14	Chickpea flour (besan)	150	g	Powder	Coles	1000	$2.31	$0.35	7	581	86.7	33.59
15	Pea Protein Isolate	0	g	Powder	Bulk nutrients	5000	$79.00	$0.00		0	0.0	0.00
16	Rice flour, white	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
	Total						$200.06	$5.48		2717	401.2	93.05
	Target									2500	400.0	120.00
	% Reached									109%	100%	78%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2500	2717		109%
Carbohydrates (g)	400	401.2		100%
Protein (g)	120	93.05		78%
Total Fat (g)	65	91.01		140%
Saturated Fat (g)		17.14
Monounsaturated Fat (g)		28.2
Polyunsaturated Fat (g)		21.92
Omega-3 Fatty Acids (g)	0.75	3.21	3	428%
Omega-6 Fatty Acids (g)	1.5	21.69	17	1446%
Total Fiber (g)	40	59		148%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	5000	2210	10000	44%
Vitamin B6 (mg)	2	1.8	100	91%
Vitamin B12 (ug)	6	0		0%
Vitamin C (mg)	60	58	2000	97%
Vitamin D (IU)	400	0	4000	0%
Vitamin E (IU)	30	25	1500	85%
Vitamin K (ug)	80	212		265%
Thiamin (mg)	1.5	3.502		233%
Riboflavin (mg)	1.7	1.684		99%
Niacin (mg)	20	19.371	35	97%
Folate (ug)	400	852	1000	213%
Pantothenic Acid (mg)	10	4.644		46%
Biotin (ug)	300	0		0%
Choline (mg)	550	577.881	3500	105%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.87	2.5	87%
Chloride (g)	3.4	3.43		101%
Chromium (ug)	120	0	600	0%
Copper (mg)	2	3.396	10	170%
Iodine (ug)	150	254	1100	170%
Iron (mg)	18	39.4988	45	219%
Magnesium (mg)	400	874		219%
Manganese (mg)	2	11.952	11	598%
Molybdenum (ug)	75	0	2000	0%
Phosphorus (g)	1	2.243	4	224%
Potassium (g)	3.5	3.999	6	114%
Selenium (ug)	70	85	400	121%
Sodium (g)	2.4	2.409	2.4	100%
Sulfur (g)	2	0.91		46%
Zinc (mg)	15	16.0423	40	107%

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