Name: v5 Copy of edit of ctsv aus
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g =homebrand rolled oats; 60g =homebrand raw Sugar; 3.8g =homebrand Iodized cooking Salt; 5.3g =potassium chloride; 2g =Calcium Carbonate; 0.66pill =Nature Made Multi for him No Iron; 50g =Soy protein isolate natutal; 0ml Water; 70ml =homebrand Canola Oil; 0g Whey protein concentrate (choc); 0g Soy protein isolate (choc); 2portion Egg, whole, raw, fresh (Large); 100g Maple syrup

Amount		Ingredient	$ / day	Source
100	g	=homebrand rolled oats	$0.17	woolies
60	g	=homebrand raw Sugar	$0.07	woolies
3.8	g	=homebrand Iodized cooking Salt	$0.00	woolies
5.3	g	=potassium chloride	$0.03	iherb
2	g	=Calcium Carbonate	$0.03	iherb
0.66	pill	=Nature Made Multi for him No Iron	$0.07	iHerb
50	g	=Soy protein isolate natutal	$0.37	bulknutrients
0	ml	Water	$0.00	Kitchen
70	ml	=homebrand Canola Oil	$0.16	woolies
0	g	Whey protein concentrate (choc)	$0.00	bulknutrients
0	g	Soy protein isolate (choc)	$0.00	bulknutrients
2	portion	Egg, whole, raw, fresh (Large)	$0.59	woolies
100	g	Maple syrup	$0.86	woolies
Amounts for: Total Daily Cost:			$2.37	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

41% Carb, 16% Protein, 43% Fat

Calories1778

% Daily Values*

73%

Total Carbohydrate184g

45%

Dietary Fiber 13g

85%

Protein73g

128%

Total Fat83g

Saturated Fat8g

Monounsaturated Fat45g

Polyunsaturated Fat17g

405%

Omega-3 Fatty Acids6g

97%

Omega-6 Fatty Acids17g

Cholesterol422mg

Calcium 111%	•	Vitamin A 71%
Chloride 101%	•	Vitamin B6 226%
Chromium 226%	•	Vitamin B12 545%
Copper 236%	•	Vitamin C 132%
Iodine 202%	•	Vitamin D 116%
Iron 81%	•	Vitamin E 170%
Magnesium 61%	•	Vitamin K 46%
Manganese 289%	•	Thiamin 149%
Molybdenum 110%	•	Riboflavin 125%
Phosphorus 102%	•	Niacin 89%
Potassium 101%	•	Folate 92%
Selenium 185%	•	Pantothenic Acid 186%
Sodium 113%	•	Biotin 66%
Sulfur 70%	•	Choline 53%
Zinc 137%

* 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	=homebrand rolled oats	100	g	Powder	woolies	750	$1.28	$0.17	8	382	55.2	13.40
2	=homebrand raw Sugar	60	g	Powder	woolies	1000	$1.17	$0.07	17	244	60.0	0.00
3	=homebrand Iodized cooking Salt	3.8	g	Powder	woolies	1000	$1.17	$0.00	263	0	0.0	0.00
4	=potassium chloride	5.3	g	Powder	iherb	200	$1.16	$0.03	38	0	0.0	0.00
5	=Calcium Carbonate	2	g	Powder	iherb	340	$5.72	$0.03	170	0	0.0	0.00
6	=Nature Made Multi for him No Iron	0.66	pill	Pill	iHerb	90	$9.80	$0.07	136	0	0.0	0.00
7	=Soy protein isolate natutal	50	g	Powder	bulknutrients	10000	$74.50	$0.37	200	182	0.7	46.67
8	Water	0	ml	Liquid	Kitchen	1000	$0.00	$0.00		0	0.0	0.00
9	=homebrand Canola Oil	70	ml	Liquid	woolies	2000	$4.69	$0.16	29	568	0.0	0.00
10	Whey protein concentrate (choc)	0	g	Powder	bulknutrients	20000	$360.00	$0.00		0	0.0	0.00
11	Soy protein isolate (choc)	0	g	Powder	bulknutrients	20000	$299.00	$0.00		0	0.0	0.00
12	Egg, whole, raw, fresh (Large)	2	portion	Liquid	woolies	12	$3.55	$0.59	6	142	0.8	12.60
13	Maple syrup	100	g	Liquid	woolies	375	$3.21	$0.86	4	260	67.0	0.00
	Total						$765.25	$2.37		1778	183.7	72.67
	Target									2000	250.0	85.00
	% Reached									89%	73%	85%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1778	89%
Carbohydrates (g)	250	183.7	73%
Protein (g)	85	72.67	85%
Total Fat (g)	65	83.41	128%
Saturated Fat (g)		7.58
Monounsaturated Fat (g)		45
Polyunsaturated Fat (g)		17
Omega-3 Fatty Acids (g)	1.6	6.48	405%
Omega-6 Fatty Acids (g)	17	16.52	97%
Total Fiber (g)	28	12.6	45%
Soluble Fiber (g)		6
Insoluble Fiber (g)		6
Cholesterol (mg)	0	422

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2138	10000	71%
Vitamin B6 (mg)	1.3	2.9	100	226%
Vitamin B12 (ug)	2.4	13.1		545%
Vitamin C (mg)	90	119	2000	132%
Vitamin D (IU)	600	695	4000	116%
Vitamin E (IU)	20	34	1000	170%
Vitamin K (ug)	120	55		46%
Thiamin (mg)	1.2	1.79		149%
Riboflavin (mg)	1.3	1.622		125%
Niacin (mg)	16	14.2	35	89%
Folate (ug)	400	367	1000	92%
Pantothenic Acid (mg)	5	9.3		186%
Biotin (ug)	30	20		66%
Choline (mg)	550	292.4	3500	53%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.11	2.5	111%
Chloride (g)	2.3	2.315	3.6	101%
Chromium (ug)	35	79		226%
Copper (mg)	0.9	2.12	10	236%
Iodine (ug)	150	303	1100	202%
Iron (mg)	8	6.5	45	81%
Magnesium (mg)	420	255		61%
Manganese (mg)	2.3	6.64	11	289%
Molybdenum (ug)	45	50	2000	110%
Phosphorus (g)	0.7	0.714	4	102%
Potassium (g)	3.5	3.54		101%
Selenium (ug)	55	102	400	185%
Sodium (g)	1.5	1.688	2.3	113%
Sulfur (g)	2	1.4		70%
Zinc (mg)	11	15.1	40	137%

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Parent Recipes:	Author	Last Updated	Created
Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	19 Jul '13
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v5 Copy of edit of ctsv aus

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