Name: Cheap and easy
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 36g Peas, Split, Dry; 80g Pea Protein Powder; 55g Flaxseed Meal; 94g Rice, Brown Flour; 56g Maltodextrin (from corn); 6ml Olive Oil; 19g Sunflower Oil; 1.71g Iodised Salt; 2g MSM Sulfur Powder; 1.1g Choline bitartrate; 5g Potassium chloride; 1g Calcium, magnesium & zinc; 1g Centrum

Amount		Ingredient	£ / day	Source
36	g	Peas, Split, Dry	£0.07	Amazon UK
80	g	Pea Protein Powder	£0.61	Bulkpowders
55	g	Flaxseed Meal	£0.52	Amazon UK
94	g	Rice, Brown Flour	£0.30	Amazon UK
56	g	Maltodextrin (from corn)	£0.14	Bulkpowders
6	ml	Olive Oil	£0.04	Amazon UK
19	g	Sunflower Oil	£0.03	Supermarket
1.71	g	Iodised Salt	£0.01	Amazon UK
2	g	MSM Sulfur Powder	£0.10	Amazon UK
1.1	g	Choline bitartrate	£0.04	BulkPowders
5	g	Potassium chloride	£0.06	Ebay
1	g	Calcium, magnesium & zinc	£0.17	Holland & Barrett
1	g	Centrum	£0.17	Local
Amounts for: Total Daily Cost:			£2.26	Add Ingredients to Amazon Cart

Forked to include a centrum vit pill and baby milk

Nutrition Facts

Amount Per Day

40% Carb, 25% Protein, 35% Fat

Calories1532

% Daily Values*

38%

Total Carbohydrate150g

74%

Dietary Fiber 30g

80%

Protein96g

90%

Total Fat58g

Saturated Fat5g

Monounsaturated Fat21g

Polyunsaturated Fat24g

1783%

Omega-3 Fatty Acids13g

1201%

Omega-6 Fatty Acids18g

Cholesterol0mg

Calcium 78%	•	Vitamin A 48%
Chloride 100%	•	Vitamin B6 140%
Chromium 33%	•	Vitamin B12 42%
Copper 55%	•	Vitamin C 168%
Iodine 80%	•	Vitamin D 50%
Iron 104%	•	Vitamin E 126%
Magnesium 156%	•	Vitamin K 55%
Manganese 365%	•	Thiamin 194%
Molybdenum 67%	•	Riboflavin 119%
Phosphorus 92%	•	Niacin 138%
Potassium 104%	•	Folate 91%
Selenium 76%	•	Pantothenic Acid 89%
Sodium 63%	•	Biotin 21%
Sulfur 100%	•	Choline 101%
Zinc 122%

* 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	Peas, Split, Dry	36	g	Powder	Amazon UK	5000	£9.93	£0.07	139	123	21.7	8.86
2	Pea Protein Powder	80	g	Powder	Bulkpowders	2500	£18.99	£0.61	31	315	2.4	67.88
3	Flaxseed Meal	55	g	Powder	Amazon UK	850	£8.00	£0.52	15	312	0.9	12.04
4	Rice, Brown Flour	94	g	Powder	Amazon UK	3000	£9.72	£0.30	32	348	72.6	7.43
5	Maltodextrin (from corn)	56	g	Powder	Bulkpowders	5000	£12.29	£0.14	89	213	52.6	0.00
6	Olive Oil	6	ml	Liquid	Amazon UK	3000	£19.99	£0.04	500	53	0.0	0.00
7	Sunflower Oil	19	g	Liquid	Supermarket	2750	£4.50	£0.03	145	168	0.0	0.00
8	Iodised Salt	1.71	g	Powder	Amazon UK	737	£5.99	£0.01	431	0	0.0	0.00
9	MSM Sulfur Powder	2	g	Powder	Amazon UK	250	£12.92	£0.10	125	0	0.0	0.00
10	Choline bitartrate	1.1	g	Powder	BulkPowders	100	£3.75	£0.04	91	0	0.0	0.00
11	Potassium chloride	5	g	Powder	Ebay	500	£5.70	£0.06	100	0	0.0	0.00
12	Calcium, magnesium & zinc	1	g	Pill	Holland & Barrett	2	£0.33	£0.17	2	0	0.0	0.00
13	Centrum	1	g	Pill	Local	100	£16.50	£0.17	100	0	0.0	0.00
	Total						£128.61	£2.26		1532	150.3	96.21
	Target									2500	400.0	120.00
	% Reached									61%	38%	80%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2500	1532		61%
Carbohydrates (g)	400	150.3		38%
Protein (g)	120	96.21		80%
Total Fat (g)	65	58.42		90%
Saturated Fat (g)		5.37
Monounsaturated Fat (g)		21
Polyunsaturated Fat (g)		24.22
Omega-3 Fatty Acids (g)	0.75	13.37	3	1783%
Omega-6 Fatty Acids (g)	1.5	18.01	17	1201%
Total Fiber (g)	40	29.6		74%
Soluble Fiber (g)		4.2
Insoluble Fiber (g)		12.7
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	5000	2387	10000	48%
Vitamin B6 (mg)	2	2.8	100	140%
Vitamin B12 (ug)	6	2.5		42%
Vitamin C (mg)	60	101	2000	168%
Vitamin D (IU)	400	200	4000	50%
Vitamin E (IU)	30	38	1500	126%
Vitamin K (ug)	80	44		55%
Thiamin (mg)	1.5	2.908		194%
Riboflavin (mg)	1.7	2.026		119%
Niacin (mg)	20	27.543	35	138%
Folate (ug)	400	365	1000	91%
Pantothenic Acid (mg)	10	8.91		89%
Biotin (ug)	300	63		21%
Choline (mg)	550	557.541	3500	101%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.78	2.5	78%
Chloride (g)	3.4	3.411		100%
Chromium (ug)	120	40	600	33%
Copper (mg)	2	1.106	10	55%
Iodine (ug)	150	120	1100	80%
Iron (mg)	18	18.6736	45	104%
Magnesium (mg)	400	624.4		156%
Manganese (mg)	2	7.302	11	365%
Molybdenum (ug)	75	50	2000	67%
Phosphorus (g)	1	0.923	4	92%
Potassium (g)	3.5	3.624	6	104%
Selenium (ug)	70	53	400	76%
Sodium (g)	2.4	1.501	2.4	63%
Sulfur (g)	2	2		100%
Zinc (mg)	15	18.35	40	122%

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Cheap and easy

Nutrition Facts

Nutrient Profile: Rob's newest recommendationChange

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Nutrient Profile: Rob's newest recommendation Change