Name: Cheaper Oats (Less Ingredients) (With Whey)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 140g Porridge Oats; 90g Maltodextrin; 27g Flaxseed; 24ml Sunflower Oil; 2g Choline bitartrate; 2g MSM; 1pill Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein; 3pill Calcium & Vitamin D plus Vitamin K Tablets; 126g Whey Protein; 8g Lo Salt; 100g Flour

Amount		Ingredient	£ / day	Source
140	g	Porridge Oats	£0.16	Sainsburies
90	g	Maltodextrin	£0.22	Bulkpowders
27	g	Flaxseed	£0.33	Sainsburies
24	ml	Sunflower Oil	£0.03	Sainsburies
2	g	Choline bitartrate	£0.07	BulkPowders
2	g	MSM	£0.07	Bulk Powders
1	pill	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	£0.04	Amazon UK
3	pill	Calcium & Vitamin D plus Vitamin K Tablets	£0.11	Healthspan
126	g	Whey Protein	£0.83	OlympusHealth
8	g	Lo Salt	£0.04	Sainsburies
100	g	Flour	£0.04	Sainsburies
Amounts for: Total Daily Cost:			£1.95	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 25% Protein, 25% Fat

Calories2105

% Daily Values*

103%

Total Carbohydrate256g

103%

Dietary Fiber 29g

105%

Protein130g

101%

Total Fat56g

Saturated Fat9g

Monounsaturated Fat7g

Polyunsaturated Fat24g

415%

Omega-3 Fatty Acids7g

123%

Omega-6 Fatty Acids21g

Cholesterol0mg

Calcium 156%	•	Vitamin A 117%
Chloride 111%	•	Vitamin B6 183%
Chromium 100%	•	Vitamin B12 250%
Copper 175%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 100%
Iron 380%	•	Vitamin E 230%
Magnesium 148%	•	Vitamin K 100%
Manganese 377%	•	Thiamin 285%
Molybdenum 100%	•	Riboflavin 185%
Phosphorus 138%	•	Niacin 177%
Potassium 103%	•	Folate 188%
Selenium 235%	•	Pantothenic Acid 239%
Sodium 116%	•	Biotin 100%
Sulfur 100%	•	Choline 163%
Zinc 161%

* Percent Daily Values are based on "bombpersons's 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	Porridge Oats	140	g	Powder	Sainsburies	1500	£1.69	£0.16	11	518	81.2	15.40
2	Maltodextrin	90	g	Powder	Bulkpowders	5000	£12.25	£0.22	56	342	84.6	0.00
3	Flaxseed	27	g	Powder	Sainsburies	425	£5.20	£0.33	16	153	0.0	5.91
4	Sunflower Oil	24	ml	Liquid	Sainsburies	5000	£6.96	£0.03	208	216	0.0	0.00
5	Choline bitartrate	2	g	Powder	BulkPowders	100	£3.75	£0.07	50	0	0.0	0.00
6	MSM	2	g	Powder	Bulk Powders	100	£3.49	£0.07	50	0	0.0	0.00
7	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	1	pill	Pill	Amazon UK	500	£19.99	£0.04	500	0	0.0	0.00
8	Calcium & Vitamin D plus Vitamin K Tablets	3	pill	Pill	Healthspan	240	£8.95	£0.11	80	0	0.0	0.00
9	Whey Protein	126	g	Powder	OlympusHealth	5000	£32.99	£0.83	40	511	13.5	98.67
10	Lo Salt	8	g	Powder	Sainsburies	350	£1.55	£0.04	44	0	0.0	0.00
11	Flour	100	g	Powder	Sainsburies	1500	£0.65	£0.04	15	364	76.3	10.32
	Total						£97.47	£1.95		2105	255.6	130.30
	Target									1984	248.0	124.00
	% Reached									106%	103%	105%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1984	2105	106%
Carbohydrates (g)	248	255.6	103%
Protein (g)	124	130.3	105%
Total Fat (g)	55	55.6	101%
Saturated Fat (g)		8.88
Monounsaturated Fat (g)		7.2
Polyunsaturated Fat (g)		23.54
Omega-3 Fatty Acids (g)	1.6	6.65	415%
Omega-6 Fatty Acids (g)	17	20.84	123%
Total Fiber (g)	28	28.8	103%
Soluble Fiber (g)		2.1
Insoluble Fiber (g)		6.2
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3502	10000	117%
Vitamin B6 (mg)	1.3	2.4	100	183%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	46	1000	230%
Vitamin K (ug)	120	121		100%
Thiamin (mg)	1.2	3.423		285%
Riboflavin (mg)	1.3	2.407		185%
Niacin (mg)	16	28.313	35	177%
Folate (ug)	400	751	1000	188%
Pantothenic Acid (mg)	5	11.956		239%
Biotin (ug)	30	30		100%
Choline (mg)	550	897.768	3500	163%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.56	2.5	156%
Chloride (g)	2.3	2.56	3.6	111%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.579	10	175%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	30.4223	45	380%
Magnesium (mg)	420	623		148%
Manganese (mg)	2.3	8.68	11	377%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.964	4	138%
Potassium (g)	3.5	3.606		103%
Selenium (ug)	55	129	400	235%
Sodium (g)	1.5	1.747	2.3	116%
Sulfur (g)	2	2		100%
Zinc (mg)	11	17.761	40	161%

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Cheaper Oats (Less Ingredients) (With Whey)

Nutrition Facts

Nutrient Profile: bombpersons's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: bombpersons's U.S. government DRI, male 19-50, 2000 calories Change