Name: Low Carb High Protein
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 35g Flaxseed Powder; 3g Lecigran Lecithin Granules; 16g Now Foods Potassium Gluconate; 1g Magnesium Citrate; 1.75g Sulphur (MSM Powder); 1.1g Dipotassium Phosphate; 6g Hain Pure Foods, Iodized Sea Salt; 4g Now Foods Calcium Citrate; 180g Oat Flour/Powder; 120g Pure Whey Protein; 2ml Flaxseed Oil; 1pill Optimum Nutrition Opti-Men Multivitamin

Amount		Ingredient	£ / day	Source
35	g	Flaxseed Powder	£0.70	Bulk Powders
3	g	Lecigran Lecithin Granules	£0.06	Amazon UK
16	g	Now Foods Potassium Gluconate	£0.50	Amazon UK
1	g	Magnesium Citrate	£0.03	MyProtein.com
1.75	g	Sulphur (MSM Powder)	£0.06	MyProtein.com
1.1	g	Dipotassium Phosphate	£0.08	MyProtein.com
6	g	Hain Pure Foods, Iodized Sea Salt	£0.05	Amazon UK
4	g	Now Foods Calcium Citrate	£0.16	Amazon UK
180	g	Oat Flour/Powder	£0.54	Bulk Powders
120	g	Pure Whey Protein	£1.30	Bulk Powders
2	ml	Flaxseed Oil	£0.06	Holland And Barrett
1	pill	Optimum Nutrition Opti-Men Multivitamin	£0.12	Amazon
Amounts for: Total Daily Cost:			£3.65	Add Ingredients to Amazon Cart

This is to be a slightly reduced calorie diet whilst maintaining high protein.

Nutrition Facts

Amount Per Day

37% Carb, 38% Protein, 25% Fat

Calories1463

% Daily Values*

31%

Total Carbohydrate126g

54%

Dietary Fiber 22g

110%

Protein132g

59%

Total Fat38g

Saturated Fat3g

Monounsaturated Fat5g

Polyunsaturated Fat6g

159%

Omega-3 Fatty Acids1g

458%

Omega-6 Fatty Acids7g

Cholesterol0mg

Calcium 101%	•	Vitamin A 67%
Chloride 106%	•	Vitamin B6 842%
Chromium 33%	•	Vitamin B12 556%
Copper 69%	•	Vitamin C 167%
Iodine 213%	•	Vitamin D 25%
Iron 40%	•	Vitamin E 228%
Magnesium 112%	•	Vitamin K 38%
Manganese 443%	•	Thiamin 1751%
Molybdenum 516%	•	Riboflavin 1481%
Phosphorus 104%	•	Niacin 139%
Potassium 106%	•	Folate 64%
Selenium 183%	•	Pantothenic Acid 254%
Sodium 100%	•	Biotin 33%
Sulfur 108%	•	Choline 114%
Zinc 105%

* Percent Daily Values are based on "Rob's newest recommendation". 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	Flaxseed Powder	35	g	Powder	Bulk Powders	1000	£19.99	£0.70	29	172	12.0	6.83
2	Lecigran Lecithin Granules	3	g	Powder	Amazon UK	250	£5.15	£0.06	83	27	0.0	0.00
3	Now Foods Potassium Gluconate	16	g	Powder	Amazon UK	454	£14.10	£0.50	28	0	0.0	0.00
4	Magnesium Citrate	1	g	Powder	MyProtein.com	500	£15.79	£0.03	500	0	0.0	0.00
5	Sulphur (MSM Powder)	1.75	g	Powder	MyProtein.com	250	£8.49	£0.06	143	0	0.0	0.00
6	Dipotassium Phosphate	1.1	g	Powder	MyProtein.com	250	£17.99	£0.08	227	0	0.0	0.00
7	Hain Pure Foods, Iodized Sea Salt	6	g	Powder	Amazon UK	737	£5.99	£0.05	123	0	0.0	0.00
8	Now Foods Calcium Citrate	4	g	Powder	Amazon UK	227	£8.99	£0.16	57	0	0.0	0.00
9	Oat Flour/Powder	180	g	Powder	Bulk Powders	500	£1.49	£0.54	3	792	106.6	26.46
10	Pure Whey Protein	120	g	Powder	Bulk Powders	2500	£27.09	£1.30	21	472	7.2	98.40
11	Flaxseed Oil	2	ml	Liquid	Holland And Barrett	473	£13.05	£0.06	237	0	0.0	0.00
12	Optimum Nutrition Opti-Men Multivitamin	1	pill	Pill	Amazon	180	£21.49	£0.12	180	0	0.0	0.00
	Total						£159.61	£3.65		1463	125.7	131.69
	Target									2500	400.0	120.00
	% Reached									59%	31%	110%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2500	1463		59%
Carbohydrates (g)	400	125.7		31%
Protein (g)	120	131.69		110%
Total Fat (g)	65	38.28		59%
Saturated Fat (g)		2.88
Monounsaturated Fat (g)		5.22
Polyunsaturated Fat (g)		5.94
Omega-3 Fatty Acids (g)	0.75	1.19	3	159%
Omega-6 Fatty Acids (g)	1.5	6.87	17	458%
Total Fiber (g)	40	21.5		54%
Soluble Fiber (g)		5.4
Insoluble Fiber (g)		6.3
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	5000	3333	10000	67%
Vitamin B6 (mg)	2	16.8	100	842%
Vitamin B12 (ug)	6	33.3		556%
Vitamin C (mg)	60	100	2000	167%
Vitamin D (IU)	400	100	4000	25%
Vitamin E (IU)	30	68	1500	228%
Vitamin K (ug)	80	31		38%
Thiamin (mg)	1.5	26.26		1751%
Riboflavin (mg)	1.7	25.18		1481%
Niacin (mg)	20	27.7	35	139%
Folate (ug)	400	258	1000	64%
Pantothenic Acid (mg)	10	25.36		254%
Biotin (ug)	300	100		33%
Choline (mg)	550	628.582	3500	114%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.01	2.5	101%
Chloride (g)	3.4	3.6		106%
Chromium (ug)	120	40	600	33%
Copper (mg)	2	1.387	10	69%
Iodine (ug)	150	320	1100	213%
Iron (mg)	18	7.2	45	40%
Magnesium (mg)	400	446.4		112%
Manganese (mg)	2	8.867	11	443%
Molybdenum (ug)	75	387	2000	516%
Phosphorus (g)	1	1.035	4	104%
Potassium (g)	3.5	3.701	6	106%
Selenium (ug)	70	128	400	183%
Sodium (g)	2.4	2.405	2.4	100%
Sulfur (g)	2	2.16		108%
Zinc (mg)	15	15.76	40	105%

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Low Carb High Protein

Nutrition Facts

Nutrient Profile: Rob's newest recommendationChange

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Nutrient Profile: Rob's newest recommendation Change