Name: Woolworths + Chemist Warehouse
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 220g Homebrand Skim Milk Powder; 20g Almond Meal; 30g Mckenzies Rice Flour; 80g Oat Bran; 30g Akta Vite Drinking Chocolate; 2g Saxa Iodised Table Salt; 1.7g Homebrand Instant Coffee Powder; 8g Mckenzies Baking Aids Cream Of Tartar; 2portion Egg, whole, raw, fresh (Large); 10g White Crest Epsom Salts; 120g Homebrand Pitted Prunes; 90g Musashi P30 Protein Powder Vanilla; 50g cottage cheese; 10ml Canola Oil; 0pill Swisse Men's Ultivite Formula 1 Capsules; 1pill Swisse Ultiboost Wild Krill Oil + Fish Oil; 1pill Centrum Men Multivitamin (Aust/NZ)

Amount		Ingredient	$ / day	Source
220	g	Homebrand Skim Milk Powder	$1.42	Woolworths
20	g	Almond Meal	$0.53	Woolworths
30	g	Mckenzies Rice Flour	$0.13	Woolworths
80	g	Oat Bran	$0.31	Woolworths
30	g	Akta Vite Drinking Chocolate	$0.48	Woolworths
2	g	Saxa Iodised Table Salt	$0.03	Woolworths
1.7	g	Homebrand Instant Coffee Powder	$0.05	Woolworths
8	g	Mckenzies Baking Aids Cream Of Tartar	$0.23	Woolworths
2	portion	Egg, whole, raw, fresh (Large)	$1.00	Woolworths
10	g	White Crest Epsom Salts	$0.07	Woolworths
120	g	Homebrand Pitted Prunes	$1.15	Woolworths
90	g	Musashi P30 Protein Powder Vanilla	$4.14	Chemist Warehouse
50	g	cottage cheese	$0.00	Woolworths
10	ml	Canola Oil	$0.03	Woolworths
0	pill	Swisse Men's Ultivite Formula 1 Capsules	$0.00	Chemist Warehouse
1	pill	Swisse Ultiboost Wild Krill Oil + Fish Oil	$0.47	Chemist Warehouse
1	pill	Centrum Men Multivitamin (Aust/NZ)	$0.36	Woolworths
Amounts for: Total Daily Cost:			$10.39	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 29% Protein, 21% Fat

Calories1863

% Daily Values*

84%

Total Carbohydrate233g

155%

Dietary Fiber 43g

109%

Protein138g

97%

Total Fat44g

Saturated Fat7g

Monounsaturated Fat8g

Polyunsaturated Fat5g

132%

Omega-3 Fatty Acids2g

40%

Omega-6 Fatty Acids7g

Cholesterol426mg

Calcium 196%	•	Vitamin A 209%
Chloride 55%	•	Vitamin B6 579%
Chromium 100%	•	Vitamin B12 960%
Copper 365%	•	Vitamin C 235%
Iodine 163%	•	Vitamin D 107%
Iron 238%	•	Vitamin E 243%
Magnesium 366%	•	Vitamin K 145%
Manganese 475%	•	Thiamin 477%
Molybdenum 356%	•	Riboflavin 439%
Phosphorus 184%	•	Niacin 138%
Potassium 112%	•	Folate 126%
Selenium 249%	•	Pantothenic Acid 381%
Sodium 111%	•	Biotin 180%
Sulfur 83%	•	Choline 66%
Zinc 166%

* Percent Daily Values are based on "Roboto's 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 Skim Milk Powder	220	g	Powder	Woolworths	1000	$6.44	$1.42	5	396	58.5	38.72
2	Almond Meal	20	g	Powder	Woolworths	150	$3.99	$0.53	8	123	0.9	5.20
3	Mckenzies Rice Flour	30	g	Powder	Woolworths	375	$1.59	$0.13	13	110	24.0	1.78
4	Oat Bran	80	g	Powder	Woolworths	500	$1.92	$0.31	6	256	44.0	11.68
5	Akta Vite Drinking Chocolate	30	g	Powder	Woolworths	375	$6.02	$0.48	13	68	23.8	1.32
6	Saxa Iodised Table Salt	2	g	Powder	Woolworths	125	$1.92	$0.03	63	0	0.0	0.00
7	Homebrand Instant Coffee Powder	1.7	g	Powder	Woolworths	90	$2.59	$0.05	53	4	0.0	0.00
8	Mckenzies Baking Aids Cream Of Tartar	8	g	Powder	Woolworths	125	$3.64	$0.23	16	21	0.0	0.00
9	Egg, whole, raw, fresh (Large)	2	portion	Liquid	Woolworths	12	$5.99	$1.00	6	142	0.8	12.60
10	White Crest Epsom Salts	10	g	Powder	Woolworths	1000	$6.76	$0.07	100	0	0.0	0.00
11	Homebrand Pitted Prunes	120	g	Paste	Woolworths	500	$4.79	$1.15	4	266	58.1	1.68
12	Musashi P30 Protein Powder Vanilla	90	g	Powder	Chemist Warehouse	900	$41.39	$4.14	10	342	18.4	60.03
13	cottage cheese	50	g	Paste	Woolworths	200	$0.00	$0.00	4	46	4.8	4.50
14	Canola Oil	10	ml	Liquid	Woolworths	2000	$6.99	$0.03	200	88	0.0	0.00
15	Swisse Men's Ultivite Formula 1 Capsules	0	pill	Pill	Chemist Warehouse	120	$28.99	$0.00		0	0.0	0.00
16	Swisse Ultiboost Wild Krill Oil + Fish Oil	1	pill	Pill	Chemist Warehouse	60	$27.99	$0.47	60	0	0.0	0.00
17	Centrum Men Multivitamin (Aust/NZ)	1	pill	Pill	Woolworths	60	$21.49	$0.36	60	0	0.0	0.00
	Total						$172.50	$10.39		1863	233.2	137.52
	Target									2018	277.0	126.00
	% Reached									92%	84%	109%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2018	1863	92%
Carbohydrates (g)	277	233.2	84%
Protein (g)	126	137.52	109%
Total Fat (g)	45	43.82	97%
Saturated Fat (g)		6.76
Monounsaturated Fat (g)		8.17
Polyunsaturated Fat (g)		4.71
Omega-3 Fatty Acids (g)	1.6	2.1	132%
Omega-6 Fatty Acids (g)	17	6.85	40%
Total Fiber (g)	28	43.4	155%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	425.5

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6265	10000	209%
Vitamin B6 (mg)	1.3	7.5	100	579%
Vitamin B12 (ug)	2.4	23.1		960%
Vitamin C (mg)	90	211	2000	235%
Vitamin D (IU)	600	640	4000	107%
Vitamin E (IU)	20	49	1000	243%
Vitamin K (ug)	120	174		145%
Thiamin (mg)	1.2	5.724		477%
Riboflavin (mg)	1.3	5.713		439%
Niacin (mg)	16	22.074	35	138%
Folate (ug)	400	504	1000	126%
Pantothenic Acid (mg)	5	19.058		381%
Biotin (ug)	30	54		180%
Choline (mg)	550	362.53	3500	66%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.96	2.5	196%
Chloride (g)	2.3	1.272	3.6	55%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	3.289	10	365%
Iodine (ug)	150	244	1100	163%
Iron (mg)	8	19.023	45	238%
Magnesium (mg)	420	1538.3		366%
Manganese (mg)	2.3	10.934	11	475%
Molybdenum (ug)	45	160	2000	356%
Phosphorus (g)	0.7	1.285	4	184%
Potassium (g)	3.5	3.921		112%
Selenium (ug)	55	137	400	249%
Sodium (g)	1.5	1.662	2.3	111%
Sulfur (g)	2	1.66		83%
Zinc (mg)	11	18.298	40	166%

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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
This recipe	Roboto	11 Jan '14	9 Jan '14
Recipes based on this one:
Woolworths and Priceline	NicM	21 May '14	18 May '14
Online / Less Dairy	Roboto	15 Jan '14	13 Jan '14

Woolworths + Chemist Warehouse

Nutrition Facts

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

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