Name: The meal of Student 1.0
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 29g Sugar; 1.5g Choline bitartrate; 2g MSM; 99g Maltodextrin; 20g Psyllium Husk Powder; 1pill ZMA Capsules; 2pill Calcium + Vitamin D3 + Vitamin K1 Capsules; 100g Ultra Fine scottish oats; 57g Flour; 100g Pure Whey Protein (VANILLA); 7g Lo Salt; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 7ml Olive Oil; 2g Iodised Salt; 11g Rapeseed Oil; 2pill omega 3 tab; 69g ground almonds

Amount		Ingredient	€ / day	Source
29	g	Sugar	€0.00	Local/Online
1.5	g	Choline bitartrate	€0.07	BulkPowders
2	g	MSM	€0.08	Bulk Powders
99	g	Maltodextrin	€0.33	Bulk Powders
20	g	Psyllium Husk Powder	€0.35	Bulk Powders
1	pill	ZMA Capsules	€0.16	Bulk Powders
2	pill	Calcium + Vitamin D3 + Vitamin K1 Capsules	€0.22	Bulk Powders
100	g	Ultra Fine scottish oats	€0.26	Bulk Powders
57	g	Flour	€0.06	Local/Online
100	g	Pure Whey Protein (VANILLA)	€1.30	Bulk Powders
7	g	Lo Salt	€0.05	Local/Online
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	€0.05	Amazon UK
7	ml	Olive Oil	€0.04	Local/Online
2	g	Iodised Salt	€0.00	Local/Online
11	g	Rapeseed Oil	€0.06	Local/Online
2	pill	omega 3 tab	€0.07	Local/Online
69	g	ground almonds	€0.69	Local/Online
Amounts for: Total Daily Cost:			€3.77	Add Ingredients to Amazon Cart

Will be test driving this in mid September when I've to fend for myself back in College.

Nutrition Facts

Amount Per Day

48% Carb, 21% Protein, 31% Fat

Calories2203

% Daily Values*

103%

Total Carbohydrate258g

119%

Dietary Fiber 33g

131%

Protein112g

112%

Total Fat73g

Saturated Fat10g

Monounsaturated Fat12g

Polyunsaturated Fat3g

143%

Omega-3 Fatty Acids3g

684%

Omega-6 Fatty Acids5g

Cholesterol0mg

Calcium 127%	•	Vitamin A 117%
Chloride 136%	•	Vitamin B6 551%
Chromium 100%	•	Vitamin B12 250%
Copper 151%	•	Vitamin C 100%
Iodine 233%	•	Vitamin D 400%
Iron 316%	•	Vitamin E 171%
Magnesium 107%	•	Vitamin K 150%
Manganese 274%	•	Thiamin 216%
Molybdenum 100%	•	Riboflavin 203%
Phosphorus 132%	•	Niacin 153%
Potassium 127%	•	Folate 159%
Selenium 188%	•	Pantothenic Acid 227%
Sodium 127%	•	Biotin 100%
Sulfur 265%	•	Choline 133%
Zinc 227%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)". 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	Sugar	29	g	Powder	Local/Online	1000	€0.00	€0.00	34	116	28.7	0.00
2	Choline bitartrate	1.5	g	Powder	BulkPowders	100	€4.49	€0.07	67	0	0.0	0.00
3	MSM	2	g	Powder	Bulk Powders	100	€3.99	€0.08	50	0	0.0	0.00
4	Maltodextrin	99	g	Powder	Bulk Powders	5000	€16.49	€0.33	51	392	98.0	0.00
5	Psyllium Husk Powder	20	g	Powder	Bulk Powders	1000	€17.49	€0.35	50	76	17.8	0.00
6	ZMA Capsules	1	pill	Pill	Bulk Powders	90	€13.99	€0.16	90	0	0.0	0.00
7	Calcium + Vitamin D3 + Vitamin K1 Capsules	2	pill	Pill	Bulk Powders	90	€9.99	€0.22	45	0	0.0	0.00
8	Ultra Fine scottish oats	100	g	Powder	Bulk Powders	5000	€12.99	€0.26	50	370	58.0	11.00
9	Flour	57	g	Powder	Local/Online	2000	€2.09	€0.06	35	207	43.5	5.88
10	Pure Whey Protein (VANILLA)	100	g	Powder	Bulk Powders	5000	€64.99	€1.30	50	436	7.8	77.20
11	Lo Salt	7	g	Powder	Local/Online	350	€2.35	€0.05	50	0	0.0	0.00
12	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon UK	500	€23.37	€0.05	500	0	0.0	0.00
13	Olive Oil	7	ml	Liquid	Local/Online	1000	€5.75	€0.04	143	62	0.0	0.00
14	Iodised Salt	2	g	Powder	Local/Online	500	€0.00	€0.00	250	0	0.0	0.00
15	Rapeseed Oil	11	g	Liquid	Local/Online	1000	€5.15	€0.06	91	99	0.0	0.01
16	omega 3 tab	2	pill	Pill	Local/Online	90	€3.29	€0.07	45	0	0.0	0.00
17	ground almonds	69	g	Powder	Local/Online	1000	€10.00	€0.69	14	445	4.5	17.59
	Total						€196.42	€3.77		2203	258.3	111.69
	Target									2000	250.0	85.00
	% Reached									110%	103%	131%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2203		110%
Carbohydrates (g)	250	258.3		103%
Protein (g)	85	111.69		131%
Total Fat (g)	65	72.53		112%
Saturated Fat (g)	0	9.74
Monounsaturated Fat (g)	0	12.12
Polyunsaturated Fat (g)	2.89	3.45	22.22	119%
Omega-3 Fatty Acids (g)	2.22	3.18		143%
Omega-6 Fatty Acids (g)	0.67	4.58		684%
Total Fiber (g)	28	33.3		119%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3501	10000	117%
Vitamin B6 (mg)	1.3	7.2	100	551%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	2400	4000	400%
Vitamin E (IU)	20	34	1000	171%
Vitamin K (ug)	120	180		150%
Thiamin (mg)	1.2	2.598		216%
Riboflavin (mg)	1.3	2.639		203%
Niacin (mg)	16	24.486	35	153%
Folate (ug)	400	636	1000	159%
Pantothenic Acid (mg)	5	11.339		227%
Biotin (ug)	30	30		100%
Choline (mg)	550	729.334	3500	133%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.27	2.5	127%
Chloride (g)	2.3	3.135	3.6	136%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.362	10	151%
Iodine (ug)	150	350	1100	233%
Iron (mg)	8	25.2918	45	316%
Magnesium (mg)	420	450.1		107%
Manganese (mg)	2.3	6.291	11	274%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.926	4	132%
Potassium (g)	2.7	3.423		127%
Selenium (ug)	55	103	400	188%
Sodium (g)	1.5	1.899	2.3	127%
Sulfur (g)	2	5.29		265%
Zinc (mg)	11	24.993	40	227%

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The meal of Student 1.0

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

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