Name: Generic Nutrient Complex V1
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 350g Informed Whey; 100g Ultra Fine Scottish Oats; 20g Sugar; 10g Flaxseed; 2g Choline bitartrate; 2g MSM; 1pill Optimum Nutrition Opti-Men Multivitamin; 1g Calcium+Vitamin D3+Vitamin K1; 600ml Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A; 100g Wheat flour, whole-grain

Amount		Ingredient	£ / day	Source
350	g	Informed Whey	£5.39	Bulk Powders
100	g	Ultra Fine Scottish Oats	£0.15	Bulk Powders
20	g	Sugar	£0.02	Sainsburys
10	g	Flaxseed	£0.24	Bulk Powders
2	g	Choline bitartrate	£0.07	BulkPowders
2	g	MSM	£0.07	Bulk Powders
1	pill	Optimum Nutrition Opti-Men Multivitamin	£0.12	Amazon
1	g	Calcium+Vitamin D3+Vitamin K1	£0.00	Bulk Powders
600	ml	Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A	£0.47	Sainsbury's
100	g	Wheat flour, whole-grain	£0.00
Amounts for: Total Daily Cost:			£6.54	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

33% Carb, 53% Protein, 14% Fat

Calories2493

% Daily Values*

68%

Total Carbohydrate205g

60%

Dietary Fiber 24g

148%

Protein333g

40%

Total Fat40g

Saturated Fat20g

Monounsaturated Fat2g

Polyunsaturated Fat4g

348%

Omega-3 Fatty Acids3g

300%

Omega-6 Fatty Acids5g

Cholesterol48mg

Calcium 203%	•	Vitamin A 76%
Chloride 0%	•	Vitamin B6 875%
Chromium 33%	•	Vitamin B12 595%
Copper 72%	•	Vitamin C 178%
Iodine 33%	•	Vitamin D 275%
Iron 45%	•	Vitamin E 226%
Magnesium 243%	•	Vitamin K 124%
Manganese 444%	•	Thiamin 1755%
Molybdenum 36%	•	Riboflavin 1556%
Phosphorus 143%	•	Niacin 159%
Potassium 52%	•	Folate 77%
Selenium 239%	•	Pantothenic Acid 285%
Sodium 44%	•	Biotin 33%
Sulfur 162%	•	Choline 163%
Zinc 122%

* Percent Daily Values are based on "3,000cal Zone for high exercise". 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	Informed Whey	350	g	Powder	Bulk Powders	2270	£34.99	£5.39	6	1330	15.8	283.50
2	Ultra Fine Scottish Oats	100	g	Powder	Bulk Powders	1000	£1.49	£0.15	10	360	61.1	11.00
3	Sugar	20	g	Powder	Sainsburys	1000	£0.90	£0.02	50	80	19.8	0.00
4	Flaxseed	10	g	Powder	Bulk Powders	500	£11.99	£0.24	50	47	3.0	2.00
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	Optimum Nutrition Opti-Men Multivitamin	1	pill	Pill	Amazon	180	£21.49	£0.12	180	0	0.0	0.00
8	Calcium+Vitamin D3+Vitamin K1	1	g	Powder	Bulk Powders	0	£0.00	£0.00	0	0	0.0	0.00
9	Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A	600	ml	Liquid	Sainsbury's	1136	£0.89	£0.47	2	336	32.9	23.70
10	Wheat flour, whole-grain	100	g	Powder		0	£0.00	£0.00	0	340	72.0	13.21
	Total						£78.99	£6.54		2493	204.6	333.41
	Target									3007	301.0	226.00
	% Reached									83%	68%	148%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	3007	2493		83%
Carbohydrates (g)	301	204.6		68%
Protein (g)	226	333.41		148%
Total Fat (g)	100	40.48		40%
Saturated Fat (g)	0	20.22
Monounsaturated Fat (g)	0	1.54
Polyunsaturated Fat (g)	0	4.34
Omega-3 Fatty Acids (g)	0.75	2.61	3	348%
Omega-6 Fatty Acids (g)	1.5	4.5	17	300%
Total Fiber (g)	40	24		60%
Soluble Fiber (g)	0	0.8
Insoluble Fiber (g)	0	2.3
Cholesterol (mg)	0	48	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	5000	3792	10000	76%
Vitamin B6 (mg)	2	17.5	100	875%
Vitamin B12 (ug)	6	35.7		595%
Vitamin C (mg)	60	107	2000	178%
Vitamin D (IU)	400	1100	4000	275%
Vitamin E (IU)	30	68	1500	226%
Vitamin K (ug)	80	99		124%
Thiamin (mg)	1.5	26.332		1755%
Riboflavin (mg)	1.7	26.449		1556%
Niacin (mg)	20	31.773	35	159%
Folate (ug)	400	309	1000	77%
Pantothenic Acid (mg)	10	28.537		285%
Biotin (ug)	300	100		33%
Choline (mg)	550	895.103	3500	163%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.03	2.5	203%
Chloride (g)	3.4	0		0%
Chromium (ug)	120	40	600	33%
Copper (mg)	2	1.443	10	72%
Iodine (ug)	150	50	1100	33%
Iron (mg)	18	8.06	45	45%
Magnesium (mg)	400	971.5		243%
Manganese (mg)	2	8.886	11	444%
Molybdenum (ug)	75	27	2000	36%
Phosphorus (g)	1	1.425	4	143%
Potassium (g)	3.5	1.83	6	52%
Selenium (ug)	70	168	400	239%
Sodium (g)	2.4	1.067	2.4	44%
Sulfur (g)	2	3.24		162%
Zinc (mg)	15	18.34	40	122%

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Generic Nutrient Complex V1

Nutrition Facts

Nutrient Profile: 3,000cal Zone for high exerciseChange

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Nutrient Profile: 3,000cal Zone for high exercise Change