Name: Choc Oats
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Rolled Oats; 21g "Sojola" Soy Oil; 5g Honey; 105g Soy Protein Isolate; 150g Maltodextrin; 30g Linseed (ground); 20g Cocoa Powder; 2g MSM; 2g Choline bitartrate; 6g Potassium Chloride; 2g Calcium carbonate; 3g Table Salt; 3pill Peak Vitamins; 1pill Taxofit Vitamin D

Amount		Ingredient	$ / day	Source
150	g	Rolled Oats	$0.12	Lidl
21	g	"Sojola" Soy Oil	$0.04	Edeka
5	g	Honey	$0.02	Lidl
105	g	Soy Protein Isolate	$1.26	BulkPowders
150	g	Maltodextrin	$0.44	Bulkpowders
30	g	Linseed (ground)	$0.09	Amazon DE
20	g	Cocoa Powder	$0.14	Rewe
2	g	MSM	$0.03	Amazon DE
2	g	Choline bitartrate	$0.09	BulkPowders
6	g	Potassium Chloride	$0.06	Amazon DE
2	g	Calcium carbonate	$0.02	Amazon DE
3	g	Table Salt	$0.00	Penny
3	pill	Peak Vitamins	$0.09	Amazon DE
1	pill	Taxofit Vitamin D	$0.04	DM
Amounts for: Total Daily Cost:			$2.43	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

52% Carb, 26% Protein, 22% Fat

Calories1939

% Daily Values*

101%

Total Carbohydrate254g

120%

Dietary Fiber 34g

150%

Protein127g

73%

Total Fat47g

Saturated Fat9g

Monounsaturated Fat11g

Polyunsaturated Fat25g

550%

Omega-3 Fatty Acids9g

94%

Omega-6 Fatty Acids16g

Cholesterol0mg

Calcium 124%	•	Vitamin A 133%
Chloride 124%	•	Vitamin B6 186%
Chromium 86%	•	Vitamin B12 156%
Copper 234%	•	Vitamin C 134%
Iodine 74%	•	Vitamin D 117%
Iron 211%	•	Vitamin E 149%
Magnesium 139%	•	Vitamin K 129%
Manganese 411%	•	Thiamin 241%
Molybdenum 750%	•	Riboflavin 193%
Phosphorus 158%	•	Niacin 169%
Potassium 121%	•	Folate 95%
Selenium 160%	•	Pantothenic Acid 214%
Sodium 130%	•	Biotin 250%
Sulfur 117%	•	Choline 165%
Zinc 140%

* 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	Rolled Oats	150	g	Powder	Lidl	500	$0.39	$0.12	3	569	105.0	19.65
2	"Sojola" Soy Oil	21	g	Liquid	Edeka	1000	$1.90	$0.04	48	186	0.0	0.00
3	Honey	5	g	Paste	Lidl	500	$2.19	$0.02	100	15	4.1	0.01
4	Soy Protein Isolate	105	g	Powder	BulkPowders	5000	$59.83	$1.26	48	397	0.0	95.55
5	Maltodextrin	150	g	Powder	Bulkpowders	5000	$14.66	$0.44	33	570	141.0	0.00
6	Linseed (ground)	30	g	Powder	Amazon DE	1500	$4.47	$0.09	50	142	0.0	7.20
7	Cocoa Powder	20	g	Powder	Rewe	250	$1.69	$0.14	13	61	3.4	4.86
8	MSM	2	g	Powder	Amazon DE	500	$7.90	$0.03	250	0	0.0	0.00
9	Choline bitartrate	2	g	Powder	BulkPowders	100	$4.50	$0.09	50	0	0.0	0.00
10	Potassium Chloride	6	g	Powder	Amazon DE	1000	$9.90	$0.06	167	0	0.0	0.00
11	Calcium carbonate	2	g	Powder	Amazon DE	500	$3.76	$0.02	250	0	0.0	0.00
12	Table Salt	3	g	Powder	Penny	500	$0.45	$0.00	167	0	0.0	0.00
13	Peak Vitamins	3	pill	Pill	Amazon DE	240	$6.99	$0.09	80	0	0.0	0.00
14	Taxofit Vitamin D	1	pill	Pill	DM	100	$3.95	$0.04	100	0	0.0	0.00
	Total						$122.58	$2.43		1939	253.5	127.28
	Target									2000	250.0	85.00
	% Reached									97%	101%	150%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1939	97%
Carbohydrates (g)	250	253.5	101%
Protein (g)	85	127.28	150%
Total Fat (g)	65	47.4	73%
Saturated Fat (g)		8.96
Monounsaturated Fat (g)		11.31
Polyunsaturated Fat (g)		25.04
Omega-3 Fatty Acids (g)	1.6	8.81	550%
Omega-6 Fatty Acids (g)	17	16.02	94%
Total Fiber (g)	28	33.5	120%
Soluble Fiber (g)		6.8
Insoluble Fiber (g)		12.2
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3999	10000	133%
Vitamin B6 (mg)	1.3	2.4	100	186%
Vitamin B12 (ug)	2.4	3.8		156%
Vitamin C (mg)	90	120	2000	134%
Vitamin D (IU)	600	700	4000	117%
Vitamin E (IU)	20	30	1000	149%
Vitamin K (ug)	120	154		129%
Thiamin (mg)	1.2	2.896		241%
Riboflavin (mg)	1.3	2.51		193%
Niacin (mg)	16	27.023	35	169%
Folate (ug)	400	381	1000	95%
Pantothenic Acid (mg)	5	10.704		214%
Biotin (ug)	30	75		250%
Choline (mg)	550	906.72	3500	165%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.24	2.5	124%
Chloride (g)	2.3	2.861	3.6	124%
Chromium (ug)	35	30		86%
Copper (mg)	0.9	2.11	10	234%
Iodine (ug)	150	111	1100	74%
Iron (mg)	8	16.9125	45	211%
Magnesium (mg)	420	583.5		139%
Manganese (mg)	2.3	9.444	11	411%
Molybdenum (ug)	45	338	2000	750%
Phosphorus (g)	0.7	1.105	4	158%
Potassium (g)	3.5	4.221		121%
Selenium (ug)	55	88	400	160%
Sodium (g)	1.5	1.952	2.3	130%
Sulfur (g)	2	2.34		117%
Zinc (mg)	11	15.416	40	140%

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Choc Oats

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