Chris's 2500 Calorie Recipe

Last updated September 11, 2014 Copy
AmountIngredient£ / daySource
110gWhey Protein£0.73OlympusHealth
220gWhole Bread Flour£0.16Sainsbury
55gMaltodextrin£0.13Bulkpowders
50mlVegetable Oil£0.06Sainsburies
2pillCalcium & Vitamin D plus Vitamin K Tablets£0.07Healthspan
1pillKirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein£0.04Amazon UK
Amounts for:
Total Daily Cost:
£1.19Add Ingredients
to Amazon Cart

Just an alteration of a recipe I've been using to bump up calories

Nutrition Facts

Amount Per Day
43% Carb, 27% Protein, 30% Fat
Calories1835
% Daily Values*
77%
Total Carbohydrate192g
72%
Dietary Fiber 20g
142%
Protein121g
94%
Total Fat61g
Saturated Fat9g
Monounsaturated Fat34g
Polyunsaturated Fat16g
290%
Omega-3 Fatty Acids5g
64%
Omega-6 Fatty Acids11g
Cholesterol0mg
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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
Whey Protein
110
gPowderOlympusHealth5000
£32.99
£0.73
4544711.886.14
2
Whole Bread Flour
220
gPowderSainsbury1500
£1.10
£0.16
7737128.534.98
3
Maltodextrin
55
gPowderBulkpowders5000
£12.25
£0.13
9120951.70.00
4
Vegetable Oil
50
mlLiquidSainsburies3000
£3.50
£0.06
604420.00.00
5
Calcium & Vitamin D plus Vitamin K Tablets
2
pillPillHealthspan240
£8.95
£0.07
12000.00.00
6
Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein
1
pillPillAmazon UK500
£19.99
£0.04
50000.00.00
Total
£78.78
£1.19
1835191.9121.12
Target
2000250.085.00
% Reached
92%77%142%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)2000183592%
Carbohydrates (g)250191.977%
Protein (g)85121.12142%
Total Fat (g)6560.9594%
Saturated Fat (g)8.63
Monounsaturated Fat (g)34.48
Polyunsaturated Fat (g)15.59
Omega-3 Fatty Acids (g)1.64.63290%
Omega-6 Fatty Acids (g)1710.8664%
Total Fiber (g)282072%
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000352010000117%
Vitamin B6 (mg)1.32100154%
Vitamin B12 (ug)2.46250%
Vitamin C (mg)90902000100%
Vitamin D (IU)600500400083%
Vitamin E (IU)20411000207%
Vitamin K (ug)120125104%
Thiamin (mg)1.22.38198%
Riboflavin (mg)1.32.14165%
Niacin (mg)1634.0835213%
Folate (ug)4005971000149%
Pantothenic Acid (mg)512.2244%
Biotin (ug)3030100%
Choline (mg)55068.64350012%
MineralsTargetRecipeMax%
Calcium (g)11.072.5107%
Chloride (g)2.303.60%
Chromium (ug)3535100%
Copper (mg)0.91.7810198%
Iodine (ug)1501501100100%
Iron (mg)826.59545332%
Magnesium (mg)420579.6138%
Manganese (mg)2.310.6611463%
Molybdenum (ug)45452000100%
Phosphorus (g)0.70.874124%
Potassium (g)3.50.89125%
Selenium (ug)55211400383%
Sodium (g)1.50.6352.342%
Sulfur (g)200%
Zinc (mg)1117.3840158%

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