Name: Stefen's weight loss meal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 80g Super Pea Protein Isolate; 85g Flahavan's Irish Porridge Oats; 50g Tesco Everyday Value Plain Flour; 20g Tate + Lyle Granulated Sugar; 10g Flaxseed Powder; 8g Lo Salt; 1pill Calcium + Vitamin D3 + Vitamin K1; 2g Choline bitartrate; 2g MSM; 0.5pill Complete Multivitamin Complex; 18ml Tesco Olive Oil; 0g Milk, 2%; 28g Psyllium Husks; 90g Island Sun Corn Meal; 1g A to Z Multivit; 40g Cadbury Drinking Chocolate

Amount		Ingredient	£ / day	Source
80	g	Super Pea Protein Isolate	£0.60	Bulk Powders
85	g	Flahavan's Irish Porridge Oats	£0.12	Tesco
50	g	Tesco Everyday Value Plain Flour	£0.01	Tesco
20	g	Tate + Lyle Granulated Sugar	£0.02	Tesco
10	g	Flaxseed Powder	£0.20	Bulk Powders
8	g	Lo Salt	£0.04	Sainsburies
1	pill	Calcium + Vitamin D3 + Vitamin K1	£0.09	Bulk Powders
2	g	Choline bitartrate	£0.07	BulkPowders
2	g	MSM	£0.07	Bulk Powders
0.5	pill	Complete Multivitamin Complex	£0.06	Bulk Powders
18	ml	Tesco Olive Oil	£0.05	Tesco
0	g	Milk, 2%	£0.00	Local
28	g	Psyllium Husks	£0.37	Bulk Powders
90	g	Island Sun Corn Meal	£0.14	Tesco
1	g	A to Z Multivit	£0.27	Local Pharmacy
40	g	Cadbury Drinking Chocolate	£0.24	Tesco
Amounts for: Total Daily Cost:			£2.35	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

56% Carb, 23% Protein, 21% Fat

Calories1590

% Daily Values*

108%

Total Carbohydrate216g

111%

Dietary Fiber 44g

100%

Protein90g

105%

Total Fat37g

Saturated Fat6g

Monounsaturated Fat14g

Polyunsaturated Fat5g

331%

Omega-3 Fatty Acids2g

148%

Omega-6 Fatty Acids2g

Cholesterol0mg

Calcium 167%	•	Vitamin A 72%
Chloride 111%	•	Vitamin B6 575%
Chromium 117%	•	Vitamin B12 747%
Copper 117%	•	Vitamin C 116%
Iodine 110%	•	Vitamin D 683%
Iron 206%	•	Vitamin E 164%
Magnesium 137%	•	Vitamin K 162%
Manganese 296%	•	Thiamin 633%
Molybdenum 50%	•	Riboflavin 498%
Phosphorus 59%	•	Niacin 193%
Potassium 94%	•	Folate 306%
Selenium 142%	•	Pantothenic Acid 195%
Sodium 157%	•	Biotin 350%
Sulfur 100%	•	Choline 157%
Zinc 208%

* Percent Daily Values are based on "Stefen's UK RDA". 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	Super Pea Protein Isolate	80	g	Powder	Bulk Powders	5000	£37.49	£0.60	63	316	2.4	64.00
2	Flahavan's Irish Porridge Oats	85	g	Powder	Tesco	1500	£2.20	£0.12	18	318	56.9	9.44
3	Tesco Everyday Value Plain Flour	50	g	Powder	Tesco	1500	£0.45	£0.01	30	173	35.3	5.15
4	Tate + Lyle Granulated Sugar	20	g	Powder	Tesco	1000	£0.79	£0.02	50	80	20.0	0.00
5	Flaxseed Powder	10	g	Powder	Bulk Powders	1000	£19.99	£0.20	100	57	0.0	2.19
6	Lo Salt	8	g	Powder	Sainsburies	350	£1.55	£0.04	44	0	0.0	0.00
7	Calcium + Vitamin D3 + Vitamin K1	1	pill	Pill	Bulk Powders	90	£7.99	£0.09	90	0	0.0	0.00
8	Choline bitartrate	2	g	Powder	BulkPowders	100	£3.75	£0.07	50	0	0.0	0.00
9	MSM	2	g	Powder	Bulk Powders	100	£3.49	£0.07	50	0	0.0	0.00
10	Complete Multivitamin Complex	0.5	pill	Pill	Bulk Powders	90	£9.99	£0.06	180	0	0.0	0.00
11	Tesco Olive Oil	18	ml	Liquid	Tesco	1000	£3.00	£0.05	56	162	0.0	0.00
12	Milk, 2%	0	g	Liquid	Local	4000	£1.00	£0.00		0	0.0	0.00
13	Psyllium Husks	28	g	Powder	Bulk Powders	1000	£13.25	£0.37	36	0	0.0	0.00
14	Island Sun Corn Meal	90	g	Powder	Tesco	500	£0.79	£0.14	6	333	71.1	6.30
15	A to Z Multivit	1	g	Pill	Local Pharmacy	30	£7.99	£0.27	30	0	0.0	0.00
16	Cadbury Drinking Chocolate	40	g	Powder	Tesco	500	£2.99	£0.24	13	152	30.0	2.52
	Total						£116.71	£2.35		1590	215.7	89.59
	Target									1500	200.0	90.00
	% Reached									106%	108%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	1590		106%
Carbohydrates (g)	200	215.7		108%
Protein (g)	90	89.59		100%
Total Fat (g)	35	36.73		105%
Saturated Fat (g)	0	6.44
Monounsaturated Fat (g)	0	14.34
Polyunsaturated Fat (g)	0	5.1
Omega-3 Fatty Acids (g)	0.75	2.48	3	331%
Omega-6 Fatty Acids (g)	1.5	2.22	17	148%
Total Fiber (g)	40	44.3	45	111%
Soluble Fiber (g)	0	31.1
Insoluble Fiber (g)	0	5.2
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	4000	2890	10000	72%
Vitamin B6 (mg)	1.4	8	100	575%
Vitamin B12 (ug)	2.5	18.7		747%
Vitamin C (mg)	80	93	2000	116%
Vitamin D (IU)	200	1367	4000	683%
Vitamin E (IU)	17.88	29	1500	164%
Vitamin K (ug)	75	122		162%
Thiamin (mg)	1.1	6.967		633%
Riboflavin (mg)	1.4	6.972		498%
Niacin (mg)	16	30.942	35	193%
Folate (ug)	200	612	1000	306%
Pantothenic Acid (mg)	6	11.682		195%
Biotin (ug)	50	175		350%
Choline (mg)	550	865.832	3500	157%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.8	1.33	2.5	167%
Chloride (g)	2.3	2.56		111%
Chromium (ug)	40	47	600	117%
Copper (mg)	1	1.172	10	117%
Iodine (ug)	150	165	1100	110%
Iron (mg)	14	28.84	45	206%
Magnesium (mg)	300	411.1		137%
Manganese (mg)	2	5.922	11	296%
Molybdenum (ug)	50	25	2000	50%
Phosphorus (g)	0.7	0.414	4	59%
Potassium (g)	3.5	3.298	6	94%
Selenium (ug)	55	78	400	142%
Sodium (g)	1.5	2.361	2.4	157%
Sulfur (g)	2	2		100%
Zinc (mg)	10	20.795	40	208%

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Stefen's weight loss meal

Nutrition Facts

Nutrient Profile: Stefen's UK RDAChange

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Nutrient Profile: Stefen's UK RDA Change