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

Last updated November 4, 2014 Copy
AmountIngredient£ / daySource
180gRolled Oats£0.09Grocery Store
100gMaltodextrin (from corn)£0.24BulkPowders
56gOlive Oil£0.21Local
35gWhey protein concentrate 82£0.33Bulk Powders
500mlWhole Milk£0.29Local
1pillTesco A-Z Multivitamins + Minerals£0.04Tesco (local)
2gMSM Sulfur£0.04Ebay
2gSodium Chloride£0.00Local
0.1gVitamin C Powder£0.00Vitamin Shoppe
1gNOW Foods Magnesium Citrate Powder£0.04Ebay
1gPotassium chloride£0.01
Amounts for:
Total Daily Cost:
£1.30Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
44% Carb, 12% Protein, 44% Fat
Calories2000
% Daily Values*
98%
Total Carbohydrate244g
65%
Dietary Fiber 18g
80%
Protein68g
169%
Total Fat110g
Saturated Fat8g
Monounsaturated Fat27g
Polyunsaturated Fat18g
26%
Omega-3 Fatty Acids0.42g
131%
Omega-6 Fatty Acids22g
Cholesterol51mg
* 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
180
gPowderGrocery Store1500
£0.75
£0.09
8682124.423.56
2
Maltodextrin (from corn)
100
gPowderBulkPowders5000
£12.25
£0.24
5038094.00.00
3
Olive Oil
56
gLiquidLocal918
£3.50
£0.21
164800.00.00
4
Whey protein concentrate 82
35
gPowderBulk Powders5000
£46.89
£0.33
1431382.128.70
5
Whole Milk
500
mlLiquidLocal2270
£1.30
£0.29
532023.315.89
6
Tesco A-Z Multivitamins + Minerals
1
pillPillTesco (local)240
£9.00
£0.04
24000.00.00
7
MSM Sulfur
2
gPowderEbay500
£10.00
£0.04
25000.00.00
8
Sodium Chloride
2
gPowderLocal907
£0.75
£0.00
45400.00.00
9
Vitamin C Powder
0.1
gPowderVitamin Shoppe227
£9.00
£0.00
227000.00.00
10
NOW Foods Magnesium Citrate Powder
1
gPowderEbay227
£10.00
£0.04
22700.00.00
11
Potassium chloride
1
gPowder500
£3.99
£0.01
50000.00.00
Total
£107.43
£1.30
2000243.868.15
Target
2000250.085.00
% Reached
100%98%80%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)20002000100%
Carbohydrates (g)250243.898%
Protein (g)8568.1580%
Total Fat (g)65109.94169%
Saturated Fat (g)8
Monounsaturated Fat (g)26.8
Polyunsaturated Fat (g)18.4
Omega-3 Fatty Acids (g)1.60.4226%
Omega-6 Fatty Acids (g)1722.23131%
Total Fiber (g)2818.265%
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)050.847
VitaminsTargetRecipeMax%
Vitamin A (IU)300013081000044%
Vitamin B6 (mg)1.32.4100187%
Vitamin B12 (ug)2.42.9121%
Vitamin C (mg)901602000178%
Vitamin D (IU)600407400068%
Vitamin E (IU)20241000118%
Vitamin K (ug)1203630%
Thiamin (mg)1.22.501208%
Riboflavin (mg)1.32.67205%
Niacin (mg)1620.63635129%
Folate (ug)400283100071%
Pantothenic Acid (mg)59.907198%
Biotin (ug)30150500%
Choline (mg)550146.607350027%
MineralsTargetRecipeMax%
Calcium (g)11.312.5131%
Chloride (g)2.31.6763.673%
Chromium (ug)352571%
Copper (mg)0.93.78510421%
Iodine (ug)1503871100258%
Iron (mg)821.767445272%
Magnesium (mg)420753179%
Manganese (mg)2.37.44411324%
Molybdenum (ug)45020000%
Phosphorus (g)0.71.1164159%
Potassium (g)3.52.4369%
Selenium (ug)5596400175%
Sodium (g)1.51.3372.389%
Sulfur (g)22100%
Zinc (mg)1121.444440195%

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