Name: Oats, chia seeds and egg
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 21/2 scoop Optimum Nutrition 100% Whey Protein; 9 tbsp Oat Bran; 1 piece Egg (50g); 1 cup Whole Grain Oat Flour; 1 capsule Nature Made, Multi for Her With Iron & Calcium; 3 tbsp Fearn Lecithin Granules; 2 tbsp Now Foods, White Chia Seed; 1/2 tsp Now Foods, Potassium Chloride; 11/4 cups Whole Milk

Amount		Volume		Ingredient	$ / day	Source
75	g	2½	scoop	Optimum Nutrition 100% Whey Protein	$2.96	iherb
67.5	g	9	tbsp	Oat Bran	$0.42	iherb
1	portion	1	piece	Egg (50g)	$0.16	supermarket
90	g	1	cup	Whole Grain Oat Flour	$0.53	iherb
1	pill	1	capsule	Nature Made, Multi for Her With Iron & Calcium	$0.10	iherb
22.5	g	3	tbsp	Fearn Lecithin Granules	$0.58	iherb
20	g	2	tbsp	Now Foods, White Chia Seed	$0.65	iherb
2.8	g	½	tsp	Now Foods, Potassium Chloride	$0.07	iherb
315	ml	1¼	cups	Whole Milk	$0.20	Redmart
Amounts for: Total Daily Cost:					$5.68	Add Ingredients to Amazon Cart

Prices in SGD
1 tablespoon oat bran = 7.5g

Optional swapping of milk for yogurt

Nutrition Facts

Amount Per Day

37% Carb, 31% Protein, 32% Fat

Calories1418

% Daily Values*

98%

Total Carbohydrate125g

106%

Dietary Fiber 26g

109%

Protein105g

136%

Total Fat47g

Saturated Fat13g

Monounsaturated Fat10g

Polyunsaturated Fat13g

268%

Omega-3 Fatty Acids4g

136%

Omega-6 Fatty Acids7g

Cholesterol106mg

Calcium 124%	•	Vitamin A 419%
Chloride 190%	•	Vitamin B6 177%
Chromium 343%	•	Vitamin B12 334%
Copper 312%	•	Vitamin C 200%
Iodine 100%	•	Vitamin D 171%
Iron 353%	•	Vitamin E 266%
Magnesium 133%	•	Vitamin K 117%
Manganese 448%	•	Thiamin 257%
Molybdenum 517%	•	Riboflavin 204%
Phosphorus 277%	•	Niacin 139%
Potassium 102%	•	Folate 176%
Selenium 288%	•	Pantothenic Acid 261%
Sodium 109%	•	Biotin 100%
Sulfur 180%	•	Choline 163%
Zinc 198%

* Percent Daily Values are based on "Female age 19-50, 160cm, 1350 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	Optimum Nutrition 100% Whey Protein	75	g	Powder	iherb	2270	$89.72	$2.96	30	296	0.0	59.21
2	Oat Bran	67.5	g	Powder	iherb	907	$5.58	$0.42	13	233	42.5	9.65
3	Egg (50g)	1	portion	Liquid	supermarket	30	$4.90	$0.16	30	72	0.4	6.30
4	Whole Grain Oat Flour	90	g	Powder	iherb	680	$4.00	$0.53	8	360	58.5	15.75
5	Nature Made, Multi for Her With Iron & Calcium	1	pill	Pill	iherb	90	$9.18	$0.10	90	0	0.0	0.00
6	Fearn Lecithin Granules	22.5	g	Powder	iherb	454	$11.62	$0.58	20	165	0.0	0.00
7	Now Foods, White Chia Seed	20	g	Powder	iherb	454	$14.85	$0.65	23	100	8.0	4.00
8	Now Foods, Potassium Chloride	2.8	g	Powder	iherb	227	$5.63	$0.07	81	0	0.0	0.00
9	Whole Milk	315	ml	Liquid	Redmart	6000	$3.85	$0.20	19	192	15.1	9.93
	Total						$149.33	$5.68		1418	124.5	104.84
	Target									1350	127.0	96.00
	% Reached									105%	98%	109%
	Safe Maximum									1500	150.0	113.00
	% Max Reached									95%	83%	93%

Macro	Target	Recipe	Max	%
Calories (kcal)	1350	1418	1500	105%
Carbohydrates (g)	127	124.5	150	98%
Protein (g)	96	104.84	113	109%
Total Fat (g)	35	47.43	55	136%
Saturated Fat (g)	0	13.41
Monounsaturated Fat (g)	0	9.92
Polyunsaturated Fat (g)	0	13.21
Omega-3 Fatty Acids (g)	1.6	4.28		268%
Omega-6 Fatty Acids (g)	5	6.8		136%
Total Fiber (g)	25	26.4		106%
Soluble Fiber (g)	0	2.7
Insoluble Fiber (g)	0	3.1
Cholesterol (mg)	0	105.513

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	770	3227	10000	419%
Vitamin B6 (mg)	1.3	2.3	100	177%
Vitamin B12 (ug)	2.4	8		334%
Vitamin C (mg)	90	180	2000	200%
Vitamin D (IU)	600	1024	4000	171%
Vitamin E (IU)	20	53	1000	266%
Vitamin K (ug)	90	105		117%
Thiamin (mg)	1.2	3.082		257%
Riboflavin (mg)	1.3	2.654		204%
Niacin (mg)	16	22.242	35	139%
Folate (ug)	400	703	1000	176%
Pantothenic Acid (mg)	5	13.067		261%
Biotin (ug)	30	30		100%
Choline (mg)	550	894.552	3500	163%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.24	2.5	124%
Chloride (g)	0.7	1.333	2.5	190%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.807	10	312%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	28.2347	45	353%
Magnesium (mg)	320	425.7		133%
Manganese (mg)	2.3	10.313	11	448%
Molybdenum (ug)	45	233	2000	517%
Phosphorus (g)	0.7	1.938	4	277%
Potassium (g)	3.5	3.558		102%
Selenium (ug)	55	158	400	288%
Sodium (g)	0.5	0.546	2.3	109%
Sulfur (g)	1	1.8		180%
Zinc (mg)	11	21.7344	40	198%

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Parent Recipes:	Author	Last Updated	Created
Wholefoods with whey (oats, egg, banana, yogurt)	alyssaq	25 Nov '15	10 Sep '14
Ladies blend. iherb oats, chia with an eggy snack	alyssaq	27 Sep '14	12 Sep '14
This recipe	alyssaq	27 Sep '14	12 Sep '14

Oats, chia seeds and egg

Nutrition Facts

Nutrient Profile: Female age 19-50, 160cm, 1350 caloriesChange

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Nutrient Profile: Female age 19-50, 160cm, 1350 calories Change