Name: 'Raiding the cupboard' mix
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 300g Rolled oats; 20g Soy Lecithin Granules; 8g Linseed Meal (Flaxseed); 50g Raw Sugar; 30g Cocoa Powder; 4g Table Salt; 25g Grapeseed Oil; 50g Wheat flour, whole grain; 25g Pea Protein Powder; 25g Rice protein powder

Amount		Ingredient	$ / day	Source
300	g	Rolled oats	$0.51	supermarket
20	g	Soy Lecithin Granules	$0.53	iherb
8	g	Linseed Meal (Flaxseed)	$0.08	Coles/Woolworths
50	g	Raw Sugar	$0.09	Coles/Woolworths
30	g	Cocoa Powder	$0.33	supermarket
4	g	Table Salt	$0.01	Coles/Woolworths
25	g	Grapeseed Oil	$0.29	Coles/Woolworths
50	g	Wheat flour, whole grain	$0.10	Supermarket
25	g	Pea Protein Powder	$1.10	Amazon
25	g	Rice protein powder	$0.64	Amazon
Amounts for: Total Daily Cost:			$3.69	Add Ingredients to Amazon Cart

A first trial for a lazy lunch replacement, rather than a full diet. Utilising mostly what was already in the house, skewing towards vegetarian where possible and aim to keep it as cheap as possible.

Nutrition Facts

Amount Per Day

54% Carb, 16% Protein, 30% Fat

Calories2184

% Daily Values*

117%

Total Carbohydrate293g

182%

Dietary Fiber 51g

102%

Protein86g

110%

Total Fat71g

Saturated Fat9g

Monounsaturated Fat4g

Polyunsaturated Fat23g

116%

Omega-3 Fatty Acids2g

105%

Omega-6 Fatty Acids18g

Cholesterol0mg

Calcium 15%	•	Vitamin A 0%
Chloride 106%	•	Vitamin B6 17%
Chromium 0%	•	Vitamin B12 0%
Copper 160%	•	Vitamin C 1%
Iodine 0%	•	Vitamin D 0%
Iron 192%	•	Vitamin E 49%
Magnesium 60%	•	Vitamin K 32%
Manganese 141%	•	Thiamin 30%
Molybdenum 0%	•	Riboflavin 14%
Phosphorus 168%	•	Niacin 26%
Potassium 28%	•	Folate 10%
Selenium 76%	•	Pantothenic Acid 13%
Sodium 122%	•	Biotin 0%
Sulfur 0%	•	Choline 550%
Zinc 35%

* 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	Rolled oats	300	g	Powder	supermarket	100	$0.17	$0.51	0	1155	183.0	31.50
2	Soy Lecithin Granules	20	g	Powder	iherb	454	$12.00	$0.53	23	140	2.0	0.00
3	Linseed Meal (Flaxseed)	8	g	Powder	Coles/Woolworths	500	$5.23	$0.08	63	37	0.5	1.56
4	Raw Sugar	50	g	Powder	Coles/Woolworths	2000	$3.50	$0.09	40	190	49.0	0.00
5	Cocoa Powder	30	g	Powder	supermarket	375	$4.15	$0.33	13	68	17.4	5.88
6	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
7	Grapeseed Oil	25	g	Liquid	Coles/Woolworths	1000	$11.70	$0.29	40	221	0.0	0.00
8	Wheat flour, whole grain	50	g	Powder	Supermarket	1000	$2.00	$0.10	20	183	38.0	7.00
9	Pea Protein Powder	25	g	Powder	Amazon	1814	$79.99	$1.10	73	98	0.8	21.21
10	Rice protein powder	25	g	Powder	Amazon	1361	$34.99	$0.64	54	92	2.5	19.17
	Total						$154.73	$3.69		2184	293.2	86.32
	Target									2000	250.0	85.00
	% Reached									109%	117%	102%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2184	109%
Carbohydrates (g)	250	293.2	117%
Protein (g)	85	86.32	102%
Total Fat (g)	65	71.26	110%
Saturated Fat (g)		9.26
Monounsaturated Fat (g)		4.03
Polyunsaturated Fat (g)		23.48
Omega-3 Fatty Acids (g)	1.6	1.85	116%
Omega-6 Fatty Acids (g)	17	17.87	105%
Total Fiber (g)	28	50.8	182%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5	10000	0%
Vitamin B6 (mg)	1.3	0.2	100	17%
Vitamin B12 (ug)	2.4	0		0%
Vitamin C (mg)	90	1	2000	1%
Vitamin D (IU)	600	0	4000	0%
Vitamin E (IU)	20	10	1000	49%
Vitamin K (ug)	120	39		32%
Thiamin (mg)	1.2	0.358		30%
Riboflavin (mg)	1.3	0.176		14%
Niacin (mg)	16	4.108	35	26%
Folate (ug)	400	39	1000	10%
Pantothenic Acid (mg)	5	0.67		13%
Biotin (ug)	30	0		0%
Choline (mg)	550	3025.496	3500	550%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.15	2.5	15%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	1.436	10	160%
Iodine (ug)	150	0	1100	0%
Iron (mg)	8	15.379	45	192%
Magnesium (mg)	420	250.1		60%
Manganese (mg)	2.3	3.24	11	141%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	1.178	4	168%
Potassium (g)	3.5	0.966		28%
Selenium (ug)	55	42	400	76%
Sodium (g)	1.5	1.832	2.3	122%
Sulfur (g)	2	0		0%
Zinc (mg)	11	3.834	40	35%

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'Raiding the cupboard' mix

Nutrition Facts

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

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