Name: Alpha 1.1
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0g Pea Protein Powder; 30g ON Whey; 0g Hafer - Nutrinax; 0g TLN Maltodextrin; 0g Leinsamen geschrotet; 10g Sunflower Oil; 0g Kakaopulver; 0g Leinsamen gemahlen; 10g Coconut Powder; 0.04g Algenpulver; 2g MSM; 1g Choline bitartrate; 1.5g Calciumcarbonat; 3pill Peak Vitamins; 1pill Sanct Bernhard Vitamin-D-Mono-Tabletten; 5g Kaliumchlorid; 0g Nutrisorb Trace Minerals; 30g Hanfprotein; 0g Versand; 15g Chia Seeds; 0pill Centrum Men Multivitamin; 0g Peanut Oil; 0ml Cod Liver Oil; 0g Flaxseed Oil; 20g Canola Oil; 90g Impact Whey Protein; 120g Maltodextrin; 150g Instant Hafer

Amount		Ingredient	€ / day	Source
0	g	Pea Protein Powder	€0.00	Bulkpowders
30	g	ON Whey	€0.67	Amazon
0	g	Hafer - Nutrinax	€0.00	Amazon
0	g	TLN Maltodextrin	€0.00	Amazon
0	g	Leinsamen geschrotet	€0.00	Amazon
10	g	Sunflower Oil	€0.02	Supermarket
0	g	Kakaopulver	€0.00	Amazon DE
0	g	Leinsamen gemahlen	€0.00
10	g	Coconut Powder	€0.13	Swanson
0.04	g	Algenpulver	€0.00	superfoodforyou
2	g	MSM	€0.03	Amazon DE
1	g	Choline bitartrate	€0.04	BulkPowders
1.5	g	Calciumcarbonat	€0.01	Amazon DE
3	pill	Peak Vitamins	€0.07	Amazon DE
1	pill	Sanct Bernhard Vitamin-D-Mono-Tabletten	€0.04	Amazon DE
5	g	Kaliumchlorid	€0.05	Amazon DE
0	g	Nutrisorb Trace Minerals	€0.00	biocare.co.uk
30	g	Hanfprotein	€0.30	Amazon
0	g	Versand	€0.00
15	g	Chia Seeds	€0.21	Nuts
0	pill	Centrum Men Multivitamin	€0.00	Vitacost
0	g	Peanut Oil	€0.00	Amazon
0	ml	Cod Liver Oil	€0.00	Seven Seas
0	g	Flaxseed Oil	€0.00	Amazon
20	g	Canola Oil	€0.04	Walmart
90	g	Impact Whey Protein	€1.17	Myprotein
120	g	Maltodextrin	€0.41	Myprotein
150	g	Instant Hafer	€0.45	Myprotein
Amounts for: Total Daily Cost:			€3.65	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 25% Protein, 27% Fat

Calories2029

% Daily Values*

108%

Total Carbohydrate244g

80%

Dietary Fiber 24g

101%

Protein126g

94%

Total Fat63g

Saturated Fat10g

Monounsaturated Fat23g

Polyunsaturated Fat17g

77%

Omega-3 Fatty Acids4g

83%

Omega-6 Fatty Acids14g

Cholesterol12mg

Calcium 113%	•	Vitamin A 120%
Chloride 105%	•	Vitamin B6 162%
Chromium 46%	•	Vitamin B12 125%
Copper 111%	•	Vitamin C 120%
Iodine 108%	•	Vitamin D 88%
Iron 88%	•	Vitamin E 198%
Magnesium 110%	•	Vitamin K 100%
Manganese 191%	•	Thiamin 142%
Molybdenum 50%	•	Riboflavin 159%
Phosphorus 57%	•	Niacin 174%
Potassium 90%	•	Folate 100%
Selenium 76%	•	Pantothenic Acid 150%
Sodium 8%	•	Biotin 150%
Sulfur 100%	•	Choline 34%
Zinc 109%

* Percent Daily Values are based on "thekryz's accummulated German DGE, EU and US Recommendations (male, 21-50, 2000 kcal/day, moderate diet)". 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	Pea Protein Powder	0	g	Powder	Bulkpowders	2500	€18.99	€0.00		0	0.0	0.00
2	ON Whey	30	g	Powder	Amazon	4500	€100.00	€0.67	150	122	3.1	24.49
3	Hafer - Nutrinax	0	g	Powder	Amazon	5000	€20.00	€0.00		0	0.0	0.00
4	TLN Maltodextrin	0	g	Powder	Amazon	5000	€28.00	€0.00		0	0.0	0.00
5	Leinsamen geschrotet	0	g	Powder	Amazon	2200	€8.09	€0.00		0	0.0	0.00
6	Sunflower Oil	10	g	Liquid	Supermarket	2750	€4.50	€0.02	275	88	0.0	0.00
7	Kakaopulver	0	g	Powder	Amazon DE	250	€4.50	€0.00		0	0.0	0.00
8	Leinsamen gemahlen	0	g	Powder		250	€3.29	€0.00		0	0.0	0.00
9	Coconut Powder	10	g	Powder	Swanson	300	€4.00	€0.13	30	69	2.8	0.90
10	Algenpulver	0.04	g	Powder	superfoodforyou	250	€17.00	€0.00	6250	0	0.0	0.02
11	MSM	2	g	Powder	Amazon DE	1000	€13.00	€0.03	500	0	0.0	0.00
12	Choline bitartrate	1	g	Powder	BulkPowders	100	€4.50	€0.04	100	0	0.0	0.00
13	Calciumcarbonat	1.5	g	Powder	Amazon DE	500	€3.76	€0.01	333	0	0.0	0.00
14	Peak Vitamins	3	pill	Pill	Amazon DE	240	€5.99	€0.07	80	0	0.0	0.00
15	Sanct Bernhard Vitamin-D-Mono-Tabletten	1	pill	Pill	Amazon DE	250	€10.10	€0.04	250	0	0.0	0.00
16	Kaliumchlorid	5	g	Powder	Amazon DE	1000	€9.90	€0.05	200	0	0.0	0.00
17	Nutrisorb Trace Minerals	0	g	Liquid	biocare.co.uk	15	€12.68	€0.00		0	0.0	0.00
18	Hanfprotein	30	g	Powder	Amazon	2000	€20.00	€0.30	67	107	7.2	15.00
19	Versand	0	g	Paste		1	€31.00	€0.00		0	0.0	0.00
20	Chia Seeds	15	g	Powder	Nuts	1000	€14.00	€0.21	67	73	6.6	2.36
21	Centrum Men Multivitamin	0	pill	Pill	Vitacost	200	€19.99	€0.00		0	0.0	0.00
22	Peanut Oil	0	g	Liquid	Amazon	2585	€30.75	€0.00		0	0.0	0.00
23	Cod Liver Oil	0	ml	Liquid	Seven Seas	450	€11.50	€0.00		0	0.0	0.00
24	Flaxseed Oil	0	g	Liquid	Amazon	662	€16.16	€0.00		0	0.0	0.00
25	Canola Oil	20	g	Liquid	Walmart	1278	€2.82	€0.04	64	177	0.0	0.00
26	Impact Whey Protein	90	g	Powder	Myprotein	5000	€65.00	€1.17	56	354	5.4	70.56
27	Maltodextrin	120	g	Powder	Myprotein	5000	€17.00	€0.41	42	456	112.8	0.00
28	Instant Hafer	150	g	Powder	Myprotein	5000	€15.00	€0.45	33	582	106.0	12.75
	Total						€511.52	€3.65		2029	243.9	126.08
	Target									2000	225.0	125.00
	% Reached									101%	108%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2029	101%
Carbohydrates (g)	225	243.9	108%
Protein (g)	125	126.08	101%
Total Fat (g)	67	63.3	94%
Saturated Fat (g)	0	10.23
Monounsaturated Fat (g)	0	23.28
Polyunsaturated Fat (g)	0	17.32
Omega-3 Fatty Acids (g)	5.67	4.39	77%
Omega-6 Fatty Acids (g)	17	14.04	83%
Total Fiber (g)	30	24	80%
Soluble Fiber (g)	0	1.4
Insoluble Fiber (g)	0	4.3
Cholesterol (mg)	0	12.004

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	3999	10000	120%
Vitamin B6 (mg)	1.5	2.4	100	162%
Vitamin B12 (ug)	3	3.8		125%
Vitamin C (mg)	100	120	2000	120%
Vitamin D (IU)	800	700	4000	88%
Vitamin E (IU)	20.86	41	1000	198%
Vitamin K (ug)	120	120		100%
Thiamin (mg)	1.2	1.704		142%
Riboflavin (mg)	1.4	2.229		159%
Niacin (mg)	16	27.9	35	174%
Folate (ug)	400	399	1000	100%
Pantothenic Acid (mg)	6	9		150%
Biotin (ug)	50	75		150%
Choline (mg)	1220	410.07	3500	34%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.13	2.5	113%
Chloride (g)	2.3	2.422	3.6	105%
Chromium (ug)	65	30		46%
Copper (mg)	1.25	1.389	10	111%
Iodine (ug)	200	215	1100	108%
Iron (mg)	14	12.3098	45	88%
Magnesium (mg)	420	460.5		110%
Manganese (mg)	3.5	6.681	11	191%
Molybdenum (ug)	75	38	2000	50%
Phosphorus (g)	0.7	0.402	4	57%
Potassium (g)	3.5	3.137		90%
Selenium (ug)	55	42	400	76%
Sodium (g)	1.5	0.119	2.3	8%
Sulfur (g)	2	2		100%
Zinc (mg)	11	11.9357	40	109%

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Alpha 1.1

Nutrition Facts

Nutrient Profile: thekryz's accummulated German DGE, EU and US Recommendations (male, 21-50, 2000 kcal/day, moderate diet)Change

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