Name: 2400kcal/Maschio 80kg 185cm, v1.0
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 60g Proteine isolate di soia; 1.53g Albume d'uovo essiccato; 0.85g Colina bitartrato; 44.88g Semi di lino; 24.56g Spirulina essiccata; 1.29g Calcium carbonate; 1.05pill Multicentrum per adulti; 1.96pill Vitamina D Vitarmonyl; 14.4g Soy Lecithin; 35.45g Semi di canapa con guscio; 107.71g Farina di ceci; 38.01g Farina di soia; 296.49g Farina di grano duro; 2.54g Sale iodato; 1.8g Sale da cucina iposodico "Novo Sal"

Amount		Ingredient	€ / day	Source
60	g	Proteine isolate di soia	€1.05	myprotein
1.53	g	Albume d'uovo essiccato	€0.04	myprotein
0.85	g	Colina bitartrato	€0.04	myprotein
44.88	g	Semi di lino	€1.39	myprotein
24.56	g	Spirulina essiccata	€1.34	myprotein
1.29	g	Calcium carbonate	€0.04	farmacia
1.05	pill	Multicentrum per adulti	€0.15	supermarket
1.96	pill	Vitamina D Vitarmonyl	€0.35	supermarket
14.4	g	Soy Lecithin	€0.29	supermarket
35.45	g	Semi di canapa con guscio	€0.67	supermarket
107.71	g	Farina di ceci	€0.16	supermarket
38.01	g	Farina di soia	€0.04	supermarket
296.49	g	Farina di grano duro	€0.30	supermarket
2.54	g	Sale iodato	€0.00	carrefour
1.8	g	Sale da cucina iposodico "Novo Sal"	€0.01	supermarket
Amounts for: Total Daily Cost:			€5.86	Add Ingredients to Amazon Cart

Questa ricetta dovrebbe comprendere ingredienti facilmente reperibili al supermercato, ... con poche eccezioni, spero.

E' fatta in modo da essere molto molto simile a quest'altra ricetta: https://www.completefoods.co/diy/recipes/1400kcalfemmina-65kg-160cm-lactosefree-nickelfree-supermarketbased-10

Non testata.

Nutrition Facts

Amount Per Day

49% Carb, 25% Protein, 26% Fat

Calories2501

% Daily Values*

125%

Total Carbohydrate312g

137%

Dietary Fiber 38g

184%

Protein157g

111%

Total Fat72g

Saturated Fat6g

Monounsaturated Fat9g

Polyunsaturated Fat35g

854%

Omega-3 Fatty Acids14g

125%

Omega-6 Fatty Acids21g

Cholesterol0mg

Calcium 101%	•	Vitamin A 101%
Chloride 101%	•	Vitamin B6 253%
Chromium 129%	•	Vitamin B12 109%
Copper 616%	•	Vitamin C 120%
Iodine 121%	•	Vitamin D 101%
Iron 368%	•	Vitamin E 139%
Magnesium 192%	•	Vitamin K 101%
Manganese 469%	•	Thiamin 363%
Molybdenum 151%	•	Riboflavin 281%
Phosphorus 186%	•	Niacin 210%
Potassium 101%	•	Folate 245%
Selenium 271%	•	Pantothenic Acid 239%
Sodium 108%	•	Biotin 251%
Sulfur 105%	•	Choline 101%
Zinc 149%

* 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	Proteine isolate di soia	60	g	Powder	myprotein	1000	€17.49	€1.05	17	227	0.6	52.80
2	Albume d'uovo essiccato	1.53	g	Powder	myprotein	500	€11.89	€0.04	327	6	0.1	1.24
3	Colina bitartrato	0.85	g	Powder	myprotein	100	€4.49	€0.04	118	0	0.0	0.00
4	Semi di lino	44.88	g	Powder	myprotein	500	€15.49	€1.39	11	202	0.9	8.08
5	Spirulina essiccata	24.56	g	Powder	myprotein	500	€27.19	€1.34	20	71	5.9	14.11
6	Calcium carbonate	1.29	g	Powder	farmacia	250	€8.00	€0.04	194	0	0.0	0.00
7	Multicentrum per adulti	1.05	pill	Pill	supermarket	90	€13.20	€0.15	86	0	0.0	0.00
8	Vitamina D Vitarmonyl	1.96	pill	Pill	supermarket	30	€5.29	€0.35	15	0	0.0	0.00
9	Soy Lecithin	14.4	g	Powder	supermarket	1814	€37.05	€0.29	126	110	0.0	0.00
10	Semi di canapa con guscio	35.45	g	Powder	supermarket	1000	€18.94	€0.67	28	223	2.7	12.44
11	Farina di ceci	107.71	g	Powder	supermarket	1000	€1.50	€0.16	9	417	62.3	24.12
12	Farina di soia	38.01	g	Powder	supermarket	1000	€1.00	€0.04	26	166	13.4	13.13
13	Farina di grano duro	296.49	g	Powder	supermarket	1000	€1.00	€0.30	3	1079	226.3	30.63
14	Sale iodato	2.54	g	Powder	carrefour	1000	€1.00	€0.00	394	0	0.0	0.00
15	Sale da cucina iposodico "Novo Sal"	1.8	g	Powder	supermarket	200	€1.00	€0.01	111	0	0.0	0.00
	Total						€164.53	€5.86		2501	312.1	156.55
	Target									2000	250.0	85.00
	% Reached									125%	125%	184%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2501	125%
Carbohydrates (g)	250	312.1	125%
Protein (g)	85	156.55	184%
Total Fat (g)	65	72.45	111%
Saturated Fat (g)		6.32
Monounsaturated Fat (g)		9.2
Polyunsaturated Fat (g)		35.31
Omega-3 Fatty Acids (g)	1.6	13.66	854%
Omega-6 Fatty Acids (g)	17	21.33	125%
Total Fiber (g)	28	38.4	137%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3030	10000	101%
Vitamin B6 (mg)	1.3	3.3	100	253%
Vitamin B12 (ug)	2.4	2.6		109%
Vitamin C (mg)	90	108	2000	120%
Vitamin D (IU)	600	606	4000	101%
Vitamin E (IU)	20	28	1000	139%
Vitamin K (ug)	120	121		101%
Thiamin (mg)	1.2	4.362		363%
Riboflavin (mg)	1.3	3.658		281%
Niacin (mg)	16	33.613	35	210%
Folate (ug)	400	980	1000	245%
Pantothenic Acid (mg)	5	11.947		239%
Biotin (ug)	30	75		251%
Choline (mg)	550	553.841	3500	101%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.01	2.5	101%
Chloride (g)	2.3	2.32	3.6	101%
Chromium (ug)	35	45		129%
Copper (mg)	0.9	5.543	10	616%
Iodine (ug)	150	181	1100	121%
Iron (mg)	8	29.4445	45	368%
Magnesium (mg)	420	806.1		192%
Manganese (mg)	2.3	10.78	11	469%
Molybdenum (ug)	45	68	2000	151%
Phosphorus (g)	0.7	1.3	4	186%
Potassium (g)	3.5	3.535		101%
Selenium (ug)	55	149	400	271%
Sodium (g)	1.5	1.617	2.3	108%
Sulfur (g)	2	2.1		105%
Zinc (mg)	11	16.3916	40	149%

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2400kcal/Maschio 80kg 185cm, v1.0

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