Name: Alternative to skinobie's Oats Recipe (With Whey and Wholegrain Flour)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 157g Porridge Oats; 84g Maltodextrin; 20g Flaxseed; 23ml Sunflower Oil; 73g Wholegrain Seeded Flour, Taste the Difference 1kg; 1.2g Choline bitartrate; 2g MSM; 3pill Calcium & Vitamin D plus Vitamin K Tablets; 107g Whey Protein; 8g Lo Salt; 1pill Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein

Amount		Ingredient	£ / day	Source
157	g	Porridge Oats	£0.18	Sainsburies
84	g	Maltodextrin	£0.21	Bulkpowders
20	g	Flaxseed	£0.24	Sainsburies
23	ml	Sunflower Oil	£0.03	Sainsburies
73	g	Wholegrain Seeded Flour, Taste the Difference 1kg	£0.08	Sainsbury
1.2	g	Choline bitartrate	£0.04	BulkPowders
2	g	MSM	£0.07	Bulk Powders
3	pill	Calcium & Vitamin D plus Vitamin K Tablets	£0.11	Healthspan
107	g	Whey Protein	£0.71	OlympusHealth
8	g	Lo Salt	£0.04	Sainsburies
1	pill	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	£0.04	Amazon UK
Amounts for: Total Daily Cost:			£1.75	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 25% Protein, 25% Fat

Calories1908

% Daily Values*

100%

Total Carbohydrate231g

101%

Dietary Fiber 28g

101%

Protein116g

102%

Total Fat52g

Saturated Fat8g

Monounsaturated Fat6g

Polyunsaturated Fat21g

311%

Omega-3 Fatty Acids5g

118%

Omega-6 Fatty Acids20g

Cholesterol0mg

Calcium 154%	•	Vitamin A 117%
Chloride 111%	•	Vitamin B6 176%
Chromium 100%	•	Vitamin B12 250%
Copper 165%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 100%
Iron 325%	•	Vitamin E 225%
Magnesium 135%	•	Vitamin K 100%
Manganese 365%	•	Thiamin 216%
Molybdenum 100%	•	Riboflavin 149%
Phosphorus 126%	•	Niacin 140%
Potassium 100%	•	Folate 142%
Selenium 182%	•	Pantothenic Acid 235%
Sodium 109%	•	Biotin 100%
Sulfur 100%	•	Choline 104%
Zinc 158%

* Percent Daily Values are based on "decupro'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	157	g	Powder	Sainsburies	1500	£1.69	£0.18	10	581	91.1	17.27
2	Maltodextrin	84	g	Powder	Bulkpowders	5000	£12.25	£0.21	60	319	79.0	0.00
3	Flaxseed	20	g	Powder	Sainsburies	425	£5.20	£0.24	21	114	0.0	4.38
4	Sunflower Oil	23	ml	Liquid	Sainsburies	5000	£6.96	£0.03	217	207	0.0	0.00
5	Wholegrain Seeded Flour, Taste the Difference 1kg	73	g	Powder	Sainsbury	1000	£1.10	£0.08	14	253	49.6	10.22
6	Choline bitartrate	1.2	g	Powder	BulkPowders	100	£3.75	£0.04	83	0	0.0	0.00
7	MSM	2	g	Powder	Bulk Powders	100	£3.49	£0.07	50	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	107	g	Powder	OlympusHealth	5000	£32.99	£0.71	47	434	11.4	83.79
10	Lo Salt	8	g	Powder	Sainsburies	350	£1.55	£0.04	44	0	0.0	0.00
11	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
	Total						£97.92	£1.75		1908	231.1	115.66
	Target									1844	231.0	115.00
	% Reached									103%	100%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1844	1908	103%
Carbohydrates (g)	231	231.1	100%
Protein (g)	115	115.66	101%
Total Fat (g)	51	52.25	102%
Saturated Fat (g)	0	8.02
Monounsaturated Fat (g)	0	6.39
Polyunsaturated Fat (g)	0	20.73
Omega-3 Fatty Acids (g)	1.6	4.98	311%
Omega-6 Fatty Acids (g)	17	20.05	118%
Total Fiber (g)	28	28.4	101%
Soluble Fiber (g)	0	1.5
Insoluble Fiber (g)	0	4.6
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3500	10000	117%
Vitamin B6 (mg)	1.3	2.3	100	176%
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	45	1000	225%
Vitamin K (ug)	120	120		100%
Thiamin (mg)	1.2	2.595		216%
Riboflavin (mg)	1.3	1.934		149%
Niacin (mg)	16	22.364	35	140%
Folate (ug)	400	568	1000	142%
Pantothenic Acid (mg)	5	11.744		235%
Biotin (ug)	30	30		100%
Choline (mg)	550	571.121	3500	104%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.54	2.5	154%
Chloride (g)	2.3	2.56	3.6	111%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.481	10	165%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	26.0056	45	325%
Magnesium (mg)	420	566.7		135%
Manganese (mg)	2.3	8.401	11	365%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.881	4	126%
Potassium (g)	3.5	3.504		100%
Selenium (ug)	55	100	400	182%
Sodium (g)	1.5	1.636	2.3	109%
Sulfur (g)	2	2		100%
Zinc (mg)	11	17.3837	40	158%

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Alternative to skinobie's Oats Recipe (With Whey and Wholegrain Flour)

Nutrition Facts

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

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