Name: Simple recipe (2 meals/day + 1 small meal of normal food))
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Maltodextrin; 55g Olive Oil; 30g Whey protein concentrate 82; 300ml Whole Milk; 1pill A-Z Multivitamins + Minerals; 2g MSM Sulfur; 2g Sodium Chloride; 0.1g Vitamin C Powder; 1g NOW Foods Magnesium Citrate Powder; 180g Rolled Oats

Amount		Ingredient	£ / day	Source
100	g	Maltodextrin	£2.40
55	g	Olive Oil	£2.16	Local
30	g	Whey protein concentrate 82	£2.70
300	ml	Whole Milk	£0.52	Local
1	pill	A-Z Multivitamins + Minerals	£0.38
2	g	MSM Sulfur	£0.40
2	g	Sodium Chloride	£0.00	Local
0.1	g	Vitamin C Powder	£0.01	Vitamin Shoppe
1	g	NOW Foods Magnesium Citrate Powder	£0.04	Ebay
180	g	Rolled Oats	£0.90	Grocery Store
Amounts for: Total Daily Cost:			£9.50	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

47% Carb, 12% Protein, 41% Fat

Calories1844

% Daily Values*

94%

Total Carbohydrate234g

71%

Dietary Fiber 20g

68%

Protein58g

143%

Total Fat93g

Saturated Fat8g

Monounsaturated Fat26g

Polyunsaturated Fat18g

26%

Omega-3 Fatty Acids0.42g

129%

Omega-6 Fatty Acids22g

Cholesterol31mg

Calcium 97%	•	Vitamin A 37%
Chloride 52%	•	Vitamin B6 181%
Chromium 71%	•	Vitamin B12 89%
Copper 326%	•	Vitamin C 178%
Iodine 195%	•	Vitamin D 54%
Iron 271%	•	Vitamin E 116%
Magnesium 168%	•	Vitamin K 30%
Manganese 324%	•	Thiamin 201%
Molybdenum 395%	•	Riboflavin 179%
Phosphorus 155%	•	Niacin 127%
Potassium 44%	•	Folate 68%
Selenium 161%	•	Pantothenic Acid 183%
Sodium 81%	•	Biotin 500%
Sulfur 100%	•	Choline 21%
Zinc 195%

* 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	Maltodextrin	100	g	Powder		5000	£120.00	£2.40	50	380	94.0	0.00
2	Olive Oil	55	g	Liquid	Local	918	£36.00	£2.16	17	471	0.0	0.00
3	Whey protein concentrate 82	30	g	Powder		5000	£450.00	£2.70	167	118	1.8	24.60
4	Whole Milk	300	ml	Liquid	Local	2270	£3.90	£0.52	8	192	14.0	9.53
5	A-Z Multivitamins + Minerals	1	pill	Pill		240	£90.00	£0.38	240	0	0.0	0.00
6	MSM Sulfur	2	g	Powder		500	£100.00	£0.40	250	0	0.0	0.00
7	Sodium Chloride	2	g	Powder	Local	907	£0.75	£0.00	454	0	0.0	0.00
8	Vitamin C Powder	0.1	g	Powder	Vitamin Shoppe	227	£27.00	£0.01	2270	0	0.0	0.00
9	NOW Foods Magnesium Citrate Powder	1	g	Powder	Ebay	227	£10.00	£0.04	227	0	0.0	0.00
10	Rolled Oats	180	g	Powder	Grocery Store	1500	£7.50	£0.90	8	682	124.4	23.56
	Total						£845.15	£9.50		1844	234.2	57.69
	Target									2000	250.0	85.00
	% Reached									92%	94%	68%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1844	92%
Carbohydrates (g)	250	234.2	94%
Protein (g)	85	57.69	68%
Total Fat (g)	65	92.68	143%
Saturated Fat (g)		7.86
Monounsaturated Fat (g)		26.32
Polyunsaturated Fat (g)		18.07
Omega-3 Fatty Acids (g)	1.6	0.42	26%
Omega-6 Fatty Acids (g)	17	21.91	129%
Total Fiber (g)	28	19.8	71%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	30.508

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	1105	10000	37%
Vitamin B6 (mg)	1.3	2.3	100	181%
Vitamin B12 (ug)	2.4	2.1		89%
Vitamin C (mg)	90	160	2000	178%
Vitamin D (IU)	600	324	4000	54%
Vitamin E (IU)	20	23	1000	116%
Vitamin K (ug)	120	36		30%
Thiamin (mg)	1.2	2.416		201%
Riboflavin (mg)	1.3	2.331		179%
Niacin (mg)	16	20.381	35	127%
Folate (ug)	400	273	1000	68%
Pantothenic Acid (mg)	5	9.144		183%
Biotin (ug)	30	150		500%
Choline (mg)	550	117.031	3500	21%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.97	2.5	97%
Chloride (g)	2.3	1.2	3.6	52%
Chromium (ug)	35	25		71%
Copper (mg)	0.9	2.938	10	326%
Iodine (ug)	150	292	1100	195%
Iron (mg)	8	21.6827	45	271%
Magnesium (mg)	420	705.7		168%
Manganese (mg)	2.3	7.444	11	324%
Molybdenum (ug)	45	178	2000	395%
Phosphorus (g)	0.7	1.083	4	155%
Potassium (g)	3.5	1.551		44%
Selenium (ug)	55	88	400	161%
Sodium (g)	1.5	1.21	2.3	81%
Sulfur (g)	2	2		100%
Zinc (mg)	11	21.4444	40	195%

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Parent Recipes:	Author	Last Updated	Created
Simple recipe	Terran	12 Sep '13	1 Oct '13
Copy of Simple recipe	Telomere	9 Jul '17	13 Nov '13
Simple recipe	tranq	13 Nov '13	4 Dec '13
Simple recipe (3 meals/day)	Telomere	11 Jun	12 Jan '14
This recipe	Telomere	13 Feb '14	12 Jan '14
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Pea protein 2 meals per day	Telomere	19 May '18	19 May '18
Updated Simple recipe (2 meals/day + 1 small meal of normal food))	Telomere	27 Nov '17	27 Nov '17
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Main Simple recipe (2 meals/day + 1 small meal of normal food))	Telomere	4 Nov '14	12 Jan '14

Simple recipe (2 meals/day + 1 small meal of normal food))

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