Ozlent | 2000cal | 50/20/30

by andymcblane
Last updated February 25, 2017 Copy
AmountIngredient$ / daySource
0gWhey Protein Concentrate$0.00eBay
55.1gWhite Sugar$0.05Woolworths
34.7gLecithin$0.69Chemist Warehouse
1pillThompson All-in-1 Multivitamin $0.14iHerb
10gLinseed Meal (Flaxseed)$0.11Coles
1.982gTable Salt$0.01Coles
3.834gPotassium Chloride$0.10iHerb
2.09gCalcium Carbonate$0.05iHerb
74gWhey Protein Concentrate$1.00eBay
305gFine Powdered Oats$2.25Bulk Powders
Amounts for:
Total Daily Cost:
$4.40Add Ingredients
to Amazon Cart

Vegetarian.

Cheap cost, available to Australians. Neutral taste. Easy to flavour.

Blend the rolled oats using a coffee grinder, such as http://www.kmart.com.au/product/stainless-steel-coffee-grinder-with-variable-grind/562305

This reduced the cost significantly, however the powder isn't as fine. Leaving in the fridge overnight mostly resolved the texture.

Nutrition Facts

Amount Per Day
50% Carb, 20% Protein, 30% Fat
Calories2000
% Daily Values*
Total Carbohydrate240g
111%
Dietary Fiber 33g
147%
Protein94g
Total Fat65g
Saturated Fat13g
Monounsaturated Fat0g
Polyunsaturated Fat0g
346%
Omega-3 Fatty Acids5g
187%
Omega-6 Fatty Acids24g
Cholesterol0mg
* Percent Daily Values are based on "Australian Government RDIs (Male 19-30)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Based on Australian Government RDIs (Male 19-30)Change
MacroTargetRecipeMax%
Calories (kcal)02000
Carbohydrates (g)0239.9
Protein (g)6493.78147%
Total Fat (g)065.12
Saturated Fat (g)012.83
Monounsaturated Fat (g)00
Polyunsaturated Fat (g)00
Omega-3 Fatty Acids (g)1.34.5346%
Omega-6 Fatty Acids (g)1324.25187%
Total Fiber (g)3033.3111%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000500010000167%
Vitamin B6 (mg)1.32.450181%
Vitamin B12 (ug)2.46250%
Vitamin C (mg)45601000133%
Vitamin D (IU)2004003200200%
Vitamin E (IU)1534450229%
Vitamin K (ug)70154220%
Thiamin (mg)1.23.795316%
Riboflavin (mg)1.32.025156%
Niacin (mg)1624.885900156%
Folate (ug)4005061000127%
Pantothenic Acid (mg)610.71179%
Biotin (ug)303611203%
Choline (mg)5501140.0653500207%
MineralsTargetRecipeMax%
Calcium (g)112.5100%
Chloride (g)02.628
Chromium (ug)35120343%
Copper (mg)1.73.3410196%
Iodine (ug)1501691100113%
Iron (mg)830.7745385%
Magnesium (mg)400646.8162%
Manganese (mg)5.514.45263%
Molybdenum (ug)452262000502%
Phosphorus (g)11.634163%
Potassium (g)3.83.785100%
Selenium (ug)70176400252%
Sodium (g)0.90.92.3100%
Sulfur (g)02.4
Zinc (mg)1425.1940180%

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