Name: Lose Weight Oats Recipe (With Seeds, Whey Protein)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 90g Porridge Oats; 40g Flaxseed; 1.2g Choline bitartrate; 2g MSM; 3pill Calcium & Vitamin D plus Vitamin K Tablets; 151g Whey Protein; 8.5g Lo Salt; 1pill Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein; 100g Suma Sunflower Seeds; 20ml Sunflower Oil

Amount		Ingredient	£ / day	Source
90	g	Porridge Oats	£0.10	Sainsburies
40	g	Flaxseed	£0.49	Sainsburies
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
151	g	Whey Protein	£1.00	OlympusHealth
8.5	g	Lo Salt	£0.04	Sainsburies
1	pill	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	£0.04	Amazon UK
100	g	Suma Sunflower Seeds	£0.36	Amazon UK
20	ml	Sunflower Oil	£0.03	Sainsburies
Amounts for: Total Daily Cost:			£2.28	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

18% Carb, 33% Protein, 49% Fat

Calories1934

% Daily Values*

97%

Total Carbohydrate87g

78%

Dietary Fiber 31g

100%

Protein157g

101%

Total Fat102g

Saturated Fat14g

Monounsaturated Fat8g

Polyunsaturated Fat25g

1297%

Omega-3 Fatty Acids10g

1201%

Omega-6 Fatty Acids18g

Cholesterol0mg

Calcium 155%	•	Vitamin A 70%
Chloride 80%	•	Vitamin B6 115%
Chromium 29%	•	Vitamin B12 100%
Copper 62%	•	Vitamin C 150%
Iodine 100%	•	Vitamin D 150%
Iron 137%	•	Vitamin E 143%
Magnesium 156%	•	Vitamin K 149%
Manganese 324%	•	Thiamin 172%
Molybdenum 60%	•	Riboflavin 111%
Phosphorus 73%	•	Niacin 111%
Potassium 103%	•	Folate 141%
Selenium 116%	•	Pantothenic Acid 110%
Sodium 83%	•	Biotin 10%
Sulfur 100%	•	Choline 102%
Zinc 105%

* Percent Daily Values are based on "decupro's Rob's newest recommendation". 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	90	g	Powder	Sainsburies	1500	£1.69	£0.10	17	333	52.2	9.90
2	Flaxseed	40	g	Powder	Sainsburies	425	£5.20	£0.49	11	227	0.0	8.76
3	Choline bitartrate	1.2	g	Powder	BulkPowders	100	£3.75	£0.04	83	0	0.0	0.00
4	MSM	2	g	Powder	Bulk Powders	100	£3.49	£0.07	50	0	0.0	0.00
5	Calcium & Vitamin D plus Vitamin K Tablets	3	pill	Pill	Healthspan	240	£8.95	£0.11	80	0	0.0	0.00
6	Whey Protein	151	g	Powder	OlympusHealth	5000	£32.99	£1.00	33	613	16.1	118.25
7	Lo Salt	8.5	g	Powder	Sainsburies	350	£1.55	£0.04	41	0	0.0	0.00
8	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
9	Suma Sunflower Seeds	100	g	Powder	Amazon UK	3000	£10.76	£0.36	30	581	18.6	19.80
10	Sunflower Oil	20	ml	Liquid	Sainsburies	5000	£6.96	£0.03	250	180	0.0	0.00
	Total						£95.33	£2.28		1934	86.9	156.71
	Target									1899	90.0	157.00
	% Reached									102%	97%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1899	1934		102%
Carbohydrates (g)	90	86.9		97%
Protein (g)	157	156.71		100%
Total Fat (g)	101	101.54		101%
Saturated Fat (g)	0	14.42
Monounsaturated Fat (g)	0	7.52
Polyunsaturated Fat (g)	0	25.08
Omega-3 Fatty Acids (g)	0.75	9.73	3	1297%
Omega-6 Fatty Acids (g)	1.5	18.02	17	1201%
Total Fiber (g)	40	31.3		78%
Soluble Fiber (g)	0	3.1
Insoluble Fiber (g)	0	9.2
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	5000	3500	10000	70%
Vitamin B6 (mg)	2	2.3	100	115%
Vitamin B12 (ug)	6	6		100%
Vitamin C (mg)	60	90	2000	150%
Vitamin D (IU)	400	600	4000	150%
Vitamin E (IU)	30	43	1500	143%
Vitamin K (ug)	80	120		149%
Thiamin (mg)	1.5	2.584		172%
Riboflavin (mg)	1.7	1.891		111%
Niacin (mg)	20	22.24	35	111%
Folate (ug)	400	564	1000	141%
Pantothenic Acid (mg)	10	11		110%
Biotin (ug)	300	30		10%
Choline (mg)	550	559.813	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.55	2.5	155%
Chloride (g)	3.4	2.72		80%
Chromium (ug)	120	35	600	29%
Copper (mg)	2	1.233	10	62%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	24.5928	45	137%
Magnesium (mg)	400	622.8		156%
Manganese (mg)	2	6.482	11	324%
Molybdenum (ug)	75	45	2000	60%
Phosphorus (g)	1	0.735	4	73%
Potassium (g)	3.5	3.597	6	103%
Selenium (ug)	70	81	400	116%
Sodium (g)	2.4	1.981	2.4	83%
Sulfur (g)	2	2		100%
Zinc (mg)	15	15.7451	40	105%

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Lose Weight Oats Recipe (With Seeds, Whey Protein)

Nutrition Facts

Nutrient Profile: decupro's Rob's newest recommendationChange

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