Name: Schoko-Soja-Hafer, 2000kcal/Tag (nach kombinierten Vorgaben von DGE, EU und US Empfehlungen), mit perfektem Omega-3/Omega-6-Verhältnis, Q10 sowie optionalem Kreatin, Ginseng und Ginkgo Biloba
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 75g Haferflocken Vollkorn Bio (gemahlen); 110g Soja Protein Isolat; 130g Maltodextrin; 28g Leinsamen (gemahlen); 34g Kakaopulver; 4.33g MSM; 2.29g Choline bitartrate; 2.43g Kaliumchlorid; 1.1g Calciumcarbonat; 1.5pill Sanct Bernhard Vitamin-D-Mono-Tabletten; 1pill Versand; 5g Olimp Creapure Monohydrat Powder (optional!); 1pill Doppelherz Ginseng Stärkungskapseln (optional!); 0.04g Algenpulver; 1pill Multinorm Langzeit-Vitamine A-Z Generation 50+ mit Q10; 63g Karotte; 0.01pill Ultra Chromium Picolinate; 1.7g Speisesalz; 16g Roggenvollkornmehl; 40g Raffinierter Zucker; 1pill Ginkgo Biloba (optional!); 44g "Sojola" Sojaöl

Amount		Ingredient	€ / day	Source
75	g	Haferflocken Vollkorn Bio (gemahlen)	€0.19	Amazon DE
110	g	Soja Protein Isolat	€1.32	BulkPowders
130	g	Maltodextrin	€0.38	Bulkpowders
28	g	Leinsamen (gemahlen)	€0.08	Amazon DE
34	g	Kakaopulver	€0.37	Amazon DE
4.33	g	MSM	€0.06	Amazon DE
2.29	g	Choline bitartrate	€0.10	BulkPowders
2.43	g	Kaliumchlorid	€0.02	Amazon DE
1.1	g	Calciumcarbonat	€0.01	Amazon DE
1.5	pill	Sanct Bernhard Vitamin-D-Mono-Tabletten	€0.06	Amazon DE
1	pill	Versand	€0.65
5	g	Olimp Creapure Monohydrat Powder (optional!)	€0.19	Amazon.de
1	pill	Doppelherz Ginseng Stärkungskapseln (optional!)	€0.08	Amazon.de
0.04	g	Algenpulver	€0.00	superfoodforyou
1	pill	Multinorm Langzeit-Vitamine A-Z Generation 50+ mit Q10	€0.03	ALDI Süd
63	g	Karotte	€0.03	ALDI Süd
0.01	pill	Ultra Chromium Picolinate	€0.00	Amazon
1.7	g	Speisesalz	€0.00	Irgendwo
16	g	Roggenvollkornmehl	€0.03	Amazon
40	g	Raffinierter Zucker	€0.02	ALDI
1	pill	Ginkgo Biloba (optional!)	€0.09	Amazon
44	g	"Sojola" Sojaöl	€0.08	Edeka (oder Kaufland für 2,49€)
Amounts for: Total Daily Cost:			€3.80	Add Ingredients to Amazon Cart

Die Chrom-Tabletten müssen zu Pulver verarbeitet werden, bevor sie eingesetzt werden können.

Die Karotte einfach dazuessen (manchmal hat man ja Lust auf Kauen ^^)

Der Raffinierte Zucker wurde zum Süßen hinzugefügt. Wer das nicht will, einfach Maltodextrin-Werte anpassen.

Das Roggenvollkornmehl ist nicht unbedingt der schmackhafteste Stoff, er wird vor allem für das Vitamin K gebraucht. Für Alternativvorschläge bin ich offen.

Das Hinzufügen der EU-Empfehlungen hat sich nur auf zwei Werte ausgewirkt: Eisen und Biotin (Vitamin B7).

Nutrition Facts

Amount Per Day

45% Carb, 25% Protein, 30% Fat

Calories2000

% Daily Values*

104%

Total Carbohydrate233g

114%

Dietary Fiber 34g

101%

Protein126g

102%

Total Fat69g

Saturated Fat13g

Monounsaturated Fat16g

Polyunsaturated Fat37g

174%

Omega-3 Fatty Acids10g

156%

Omega-6 Fatty Acids27g

Cholesterol0mg

Calcium 100%	•	Vitamin A 139%
Chloride 100%	•	Vitamin B6 187%
Chromium 100%	•	Vitamin B12 100%
Copper 279%	•	Vitamin C 122%
Iodine 104%	•	Vitamin D 100%
Iron 177%	•	Vitamin E 106%
Magnesium 130%	•	Vitamin K 100%
Manganese 188%	•	Thiamin 281%
Molybdenum 233%	•	Riboflavin 140%
Phosphorus 279%	•	Niacin 127%
Potassium 112%	•	Folate 100%
Selenium 101%	•	Pantothenic Acid 112%
Sodium 101%	•	Biotin 368%
Sulfur 100%	•	Choline 100%
Zinc 115%

* Percent Daily Values are based on "thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/day". 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	Haferflocken Vollkorn Bio (gemahlen)	75	g	Powder	Amazon DE	2500	€6.25	€0.19	33	279	44.3	9.75
2	Soja Protein Isolat	110	g	Powder	BulkPowders	5000	€59.83	€1.32	45	416	0.6	100.10
3	Maltodextrin	130	g	Powder	Bulkpowders	5000	€14.66	€0.38	38	515	128.7	0.00
4	Leinsamen (gemahlen)	28	g	Powder	Amazon DE	1500	€4.47	€0.08	54	133	0.0	6.72
5	Kakaopulver	34	g	Powder	Amazon DE	750	€8.08	€0.37	22	103	5.7	7.24
6	MSM	4.33	g	Powder	Amazon DE	1000	€12.90	€0.06	231	0	0.0	0.00
7	Choline bitartrate	2.29	g	Powder	BulkPowders	100	€4.50	€0.10	44	0	0.0	0.00
8	Kaliumchlorid	2.43	g	Powder	Amazon DE	1000	€9.90	€0.02	412	0	0.0	0.00
9	Calciumcarbonat	1.1	g	Powder	Amazon DE	500	€3.76	€0.01	455	0	0.0	0.00
10	Sanct Bernhard Vitamin-D-Mono-Tabletten	1.5	pill	Pill	Amazon DE	250	€10.10	€0.06	167	0	0.0	0.00
11	Versand	1	pill	Pill		30	€19.47	€0.65	30	0	0.0	0.00
12	Olimp Creapure Monohydrat Powder (optional!)	5	g	Powder	Amazon.de	500	€19.40	€0.19	100	0	0.0	0.00
13	Doppelherz Ginseng Stärkungskapseln (optional!)	1	pill	Powder	Amazon.de	120	€9.64	€0.08	120	0	0.0	0.00
14	Algenpulver	0.04	g	Powder	superfoodforyou	250	€14.95	€0.00	6250	0	0.0	0.01
15	Multinorm Langzeit-Vitamine A-Z Generation 50+ mit Q10	1	pill	Pill	ALDI Süd	100	€3.45	€0.03	100	0	0.0	0.00
16	Karotte	63	g	Powder	ALDI Süd	2000	€1.00	€0.03	32	16	4.3	0.50
17	Ultra Chromium Picolinate	0.01	pill	Pill	Amazon	100	€16.20	€0.00	10000	0	0.0	0.00
18	Speisesalz	1.7	g	Powder	Irgendwo	500	€0.50	€0.00	294	0	0.0	0.00
19	Roggenvollkornmehl	16	g	Powder	Amazon	6000	€9.62	€0.03	375	0	9.6	1.44
20	Raffinierter Zucker	40	g	Powder	ALDI	500	€0.30	€0.02	13	149	39.9	0.00
21	Ginkgo Biloba (optional!)	1	pill	Pill	Amazon	365	€32.80	€0.09	365	0	0.0	0.00
22	"Sojola" Sojaöl	44	g	Liquid	Edeka (oder Kaufland für 2,49€)	1000	€1.90	€0.08	23	389	0.0	0.00
	Total						€263.68	€3.80		2000	233.0	125.76
	Target									2000	225.0	125.00
	% Reached									100%	104%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2000	100%
Carbohydrates (g)	225	233	104%
Protein (g)	125	125.76	101%
Total Fat (g)	67	68.55	102%
Saturated Fat (g)	0	13.44
Monounsaturated Fat (g)	0	16.2
Polyunsaturated Fat (g)	0	36.79
Omega-3 Fatty Acids (g)	5.67	9.84	174%
Omega-6 Fatty Acids (g)	17	26.56	156%
Total Fiber (g)	30	34.1	114%
Soluble Fiber (g)	0	4.4
Insoluble Fiber (g)	0	9.1
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	4642	10000	139%
Vitamin B6 (mg)	1.5	2.8	100	187%
Vitamin B12 (ug)	3	3		100%
Vitamin C (mg)	100	122	2000	122%
Vitamin D (IU)	800	800	4000	100%
Vitamin E (IU)	20.86	22	1000	106%
Vitamin K (ug)	120	120		100%
Thiamin (mg)	1.2	3.37		281%
Riboflavin (mg)	1.4	1.956		140%
Niacin (mg)	16	20.355	35	127%
Folate (ug)	400	400	1000	100%
Pantothenic Acid (mg)	6	6.696		112%
Biotin (ug)	50	184		368%
Choline (mg)	1220	1223.941	3500	100%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	2.3	2.303	3.6	100%
Chromium (ug)	65	65		100%
Copper (mg)	1.25	3.485	10	279%
Iodine (ug)	200	207	1100	104%
Iron (mg)	14	24.799	45	177%
Magnesium (mg)	420	546.1		130%
Manganese (mg)	3.5	6.588	11	188%
Molybdenum (ug)	75	175	2000	233%
Phosphorus (g)	0.7	1.95	4	279%
Potassium (g)	3.5	3.919		112%
Selenium (ug)	55	55	400	101%
Sodium (g)	1.5	1.513	2.3	101%
Sulfur (g)	2	2		100%
Zinc (mg)	11	12.6658	40	115%

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Schoko-Soja-Hafer, 2000kcal/Tag (nach kombinierten Vorgaben von DGE, EU und US Empfehlungen), mit perfektem Omega-3/Omega-6-Verhältnis, Q10 sowie optionalem Kreatin, Ginseng und Ginkgo Biloba Vegan

Nutrition Facts

Nutrient Profile: thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/day Change

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Schoko-Soja-Hafer, 2000kcal/Tag (nach kombinierten Vorgaben von DGE, EU und US Empfehlungen), mit perfektem Omega-3/Omega-6-Verhältnis, Q10 sowie optionalem Kreatin, Ginseng und Ginkgo Biloba Vegan

Nutrition Facts

Nutrient Profile: thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/dayChange

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Nutrient Profile: thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/day Change