Name: Online / Less Dairy
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 180g Homebrand Skim Milk Powder; 110g Egg White Powder; 1g Choline bitartrate; 30g Akta Vite Drinking Chocolate; 10g Almond Meal; 27g CSR Low GI Cane sugar; 5g Mckenzies Rice Flour; 2g Mckenzies Baking Aids Cream Of Tartar; 25g Premium Wheatgerm; 60g Oat Bran; 1g Saxa Iodised Table Salt; 1.7g Homebrand Instant Coffee Powder; 5g White Crest Epsom Salts; 130g Homebrand Pitted Prunes; 6ml Canola Oil; 20ml Grapeseed oil; 1pill Swisse Ultiboost Wild Krill Oil + Fish Oil; 1pill Centrum Men Multivitamin (Aust/NZ)

Amount		Ingredient	$ / day	Source
180	g	Homebrand Skim Milk Powder	$1.16	Woolworths
110	g	Egg White Powder	$4.39	MyoPure
1	g	Choline bitartrate	$0.10	ebay
30	g	Akta Vite Drinking Chocolate	$0.48	Woolworths
10	g	Almond Meal	$0.27	Woolworths
27	g	CSR Low GI Cane sugar	$0.12	Coles
5	g	Mckenzies Rice Flour	$0.02	Woolworths
2	g	Mckenzies Baking Aids Cream Of Tartar	$0.06	Woolworths
25	g	Premium Wheatgerm	$0.25	Coles
60	g	Oat Bran	$0.23	Woolworths
1	g	Saxa Iodised Table Salt	$0.02	Woolworths
1.7	g	Homebrand Instant Coffee Powder	$0.05	Woolworths
5	g	White Crest Epsom Salts	$0.03	Woolworths
130	g	Homebrand Pitted Prunes	$1.25	Woolworths
6	ml	Canola Oil	$0.02	Woolworths
20	ml	Grapeseed oil	$0.28	Coles
1	pill	Swisse Ultiboost Wild Krill Oil + Fish Oil	$0.47	Chemist Warehouse
1	pill	Centrum Men Multivitamin (Aust/NZ)	$0.36	Chemist Warehouse
Amounts for: Total Daily Cost:			$9.54	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 32% Protein, 20% Fat

Calories1646

% Daily Values*

85%

Total Carbohydrate207g

226%

Dietary Fiber 48g

125%

Protein138g

102%

Total Fat40g

Saturated Fat5g

Monounsaturated Fat10g

Polyunsaturated Fat15g

103%

Omega-3 Fatty Acids2g

103%

Omega-6 Fatty Acids17g

Cholesterol0mg

Calcium 172%	•	Vitamin A 198%
Chloride 94%	•	Vitamin B6 693%
Chromium 100%	•	Vitamin B12 900%
Copper 336%	•	Vitamin C 235%
Iodine 131%	•	Vitamin D 101%
Iron 226%	•	Vitamin E 265%
Magnesium 268%	•	Vitamin K 152%
Manganese 430%	•	Thiamin 554%
Molybdenum 267%	•	Riboflavin 2262%
Phosphorus 150%	•	Niacin 195%
Potassium 115%	•	Folate 114%
Selenium 160%	•	Pantothenic Acid 759%
Sodium 152%	•	Biotin 2123%
Sulfur 110%	•	Choline 110%
Zinc 162%

* Percent Daily Values are based on "Roboto's 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 Skim Milk Powder	180	g	Powder	Woolworths	1000	$6.44	$1.16	6	324	47.9	31.68
2	Egg White Powder	110	g	Powder	MyoPure	1000	$39.95	$4.39	9	277	0.0	86.90
3	Choline bitartrate	1	g	Powder	ebay	250	$25.00	$0.10	250	0	0.0	0.00
4	Akta Vite Drinking Chocolate	30	g	Powder	Woolworths	375	$6.02	$0.48	13	68	23.8	1.32
5	Almond Meal	10	g	Powder	Woolworths	150	$3.99	$0.27	15	62	0.4	2.60
6	CSR Low GI Cane sugar	27	g	Powder	Coles	750	$3.42	$0.12	28	109	26.8	0.00
7	Mckenzies Rice Flour	5	g	Powder	Woolworths	375	$1.59	$0.02	75	18	4.0	0.30
8	Mckenzies Baking Aids Cream Of Tartar	2	g	Powder	Woolworths	125	$3.64	$0.06	63	5	0.0	0.00
9	Premium Wheatgerm	25	g	Powder	Coles	375	$3.69	$0.25	15	80	7.8	4.63
10	Oat Bran	60	g	Powder	Woolworths	500	$1.92	$0.23	8	192	33.0	8.76
11	Saxa Iodised Table Salt	1	g	Powder	Woolworths	125	$1.92	$0.02	125	0	0.0	0.00
12	Homebrand Instant Coffee Powder	1.7	g	Powder	Woolworths	90	$2.59	$0.05	53	4	0.0	0.00
13	White Crest Epsom Salts	5	g	Powder	Woolworths	1000	$6.76	$0.03	200	0	0.0	0.00
14	Homebrand Pitted Prunes	130	g	Paste	Woolworths	500	$4.79	$1.25	4	289	62.9	1.82
15	Canola Oil	6	ml	Liquid	Woolworths	2000	$6.99	$0.02	333	53	0.0	0.00
16	Grapeseed oil	20	ml	Liquid	Coles	500	$6.89	$0.28	25	165	0.0	0.00
17	Swisse Ultiboost Wild Krill Oil + Fish Oil	1	pill	Pill	Chemist Warehouse	60	$27.99	$0.47	60	0	0.0	0.00
18	Centrum Men Multivitamin (Aust/NZ)	1	pill	Pill	Chemist Warehouse	60	$21.49	$0.36	60	0	0.0	0.00
	Total						$175.08	$9.54		1646	206.7	138.00
	Target									1760	242.0	110.00
	% Reached									94%	85%	125%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1760	1646	94%
Carbohydrates (g)	242	206.7	85%
Protein (g)	110	138	125%
Total Fat (g)	39	39.65	102%
Saturated Fat (g)		5.3
Monounsaturated Fat (g)		9.73
Polyunsaturated Fat (g)		15.07
Omega-3 Fatty Acids (g)	1.6	1.64	103%
Omega-6 Fatty Acids (g)	17	17.45	103%
Total Fiber (g)	21	47.6	226%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5930	10000	198%
Vitamin B6 (mg)	1.3	9	100	693%
Vitamin B12 (ug)	2.4	21.6		900%
Vitamin C (mg)	90	212	2000	235%
Vitamin D (IU)	600	605	4000	101%
Vitamin E (IU)	20	53	1000	265%
Vitamin K (ug)	120	183		152%
Thiamin (mg)	1.2	6.647		554%
Riboflavin (mg)	1.3	29.405		2262%
Niacin (mg)	16	31.158	35	195%
Folate (ug)	400	456	1000	114%
Pantothenic Acid (mg)	5	37.938		759%
Biotin (ug)	30	637		2123%
Choline (mg)	550	604.75	3500	110%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.72	2.5	172%
Chloride (g)	2.3	2.156	3.6	94%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	3.021	10	336%
Iodine (ug)	150	197	1100	131%
Iron (mg)	8	18.0695	45	226%
Magnesium (mg)	420	1127.5		268%
Manganese (mg)	2.3	9.881	11	430%
Molybdenum (ug)	45	120	2000	267%
Phosphorus (g)	0.7	1.053	4	150%
Potassium (g)	3.5	4.022		115%
Selenium (ug)	55	88	400	160%
Sodium (g)	1.5	2.273	2.3	152%
Sulfur (g)	2	2.19		110%
Zinc (mg)	11	17.817	40	162%

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Parent Recipes:	Author	Last Updated	Created
Countdown	unsynchronized	4 Jan '14	2 Jan '14
Woolworths	Roboto	9 Jan '14	9 Jan '14
Woolworths + Chemist Warehouse	Roboto	11 Jan '14	13 Jan '14
This recipe	Roboto	15 Jan '14	13 Jan '14

Online / Less Dairy

Nutrition Facts

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

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