Name: Loey - Ladies oat egg yogurt blend
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 11/2 scoop Optimum Nutrition 100% Whey Protein; 6 tbsp Oat Bran; 1 piece Egg (50g); 2/3 cup Whole Grain Oat Flour; 1 capsule Nature Made, Multi for Her With Iron & Calcium; 2 tbsp Fearn Lecithin Granules; 1/2 cup Yogurt, plain, low-fat; 2 tsp Canola Oil; 1 capsule Natrol, Omega-3 Fish Oil; 3 tsp Psyllium Husk Powder; 1 capsule 21st Century Health Care, Cal Mag Zinc + D; 1 scoop Soy Protein Isolate; 1/2 tsp Now Foods, Potassium Chloride

Amount		Volume		Ingredient	$ / day	Source
45	g	1½	scoop	Optimum Nutrition 100% Whey Protein	$1.78	iherb
45	g	6	tbsp	Oat Bran	$0.28	iherb
1	portion	1	piece	Egg (50g)	$0.16	supermarket
60	g	⅔	cup	Whole Grain Oat Flour	$0.24	local
1	pill	1	capsule	Nature Made, Multi for Her With Iron & Calcium	$0.10	iherb
15	g	2	tbsp	Fearn Lecithin Granules	$0.38	iherb
122.5	g	½	cup	Yogurt, plain, low-fat	$0.77	supermarket
5	ml	2	tsp	Canola Oil	$0.02	supermarket
1	pill	1	capsule	Natrol, Omega-3 Fish Oil	$0.06	iherb
16	g	3	tsp	Psyllium Husk Powder	$0.30	iherb
2	pill	1	capsule	21st Century Health Care, Cal Mag Zinc + D	$0.08	iherb
45	g	1	scoop	Soy Protein Isolate	$1.18	iherb
2.8	g	½	tsp	Now Foods, Potassium Chloride	$0.07	iherb
Amounts for: Total Daily Cost:					$5.41	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

37% Carb, 38% Protein, 25% Fat

Calories1122

% Daily Values*

79%

Total Carbohydrate101g

103%

Dietary Fiber 26g

107%

Protein102g

88%

Total Fat31g

Saturated Fat7g

Monounsaturated Fat10g

Polyunsaturated Fat11g

103%

Omega-3 Fatty Acids2g

105%

Omega-6 Fatty Acids5g

Cholesterol54mg

Calcium 103%	•	Vitamin A 364%
Chloride 190%	•	Vitamin B6 176%
Chromium 343%	•	Vitamin B12 306%
Copper 363%	•	Vitamin C 201%
Iodine 100%	•	Vitamin D 184%
Iron 470%	•	Vitamin E 261%
Magnesium 133%	•	Vitamin K 107%
Manganese 389%	•	Thiamin 205%
Molybdenum 400%	•	Riboflavin 177%
Phosphorus 197%	•	Niacin 134%
Potassium 151%	•	Folate 190%
Selenium 238%	•	Pantothenic Acid 245%
Sodium 103%	•	Biotin 100%
Sulfur 122%	•	Choline 130%
Zinc 230%

* 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	45	g	Powder	iherb	2270	$89.72	$1.78	50	178	0.0	35.53
2	Oat Bran	45	g	Powder	iherb	907	$5.58	$0.28	20	155	28.4	6.43
3	Egg (50g)	1	portion	Liquid	supermarket	30	$4.90	$0.16	30	72	0.4	6.30
4	Whole Grain Oat Flour	60	g	Powder	local	1000	$4.00	$0.24	17	240	39.0	10.50
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	15	g	Powder	iherb	454	$11.62	$0.38	30	110	0.0	0.00
7	Yogurt, plain, low-fat	122.5	g	Liquid	supermarket	1000	$6.25	$0.77	8	104	16.9	6.13
8	Canola Oil	5	ml	Liquid	supermarket	2000	$6.80	$0.02	400	41	0.0	0.00
9	Natrol, Omega-3 Fish Oil	1	pill	Pill	iherb	150	$9.48	$0.06	150	10	0.0	0.00
10	Psyllium Husk Powder	16	g	Powder	iherb	340	$6.35	$0.30	21	48	12.8	0.00
11	21st Century Health Care, Cal Mag Zinc + D	2	pill	Pill	iherb	90	$3.59	$0.08	45	0	0.0	0.00
12	Soy Protein Isolate	45	g	Powder	iherb	908	$23.72	$1.18	20	165	3.0	37.50
13	Now Foods, Potassium Chloride	2.8	g	Powder	iherb	227	$5.63	$0.07	81	0	0.0	0.00
	Total						$186.82	$5.41		1122	100.5	102.39
	Target									1350	127.0	96.00
	% Reached									83%	79%	107%
	Safe Maximum									1500	150.0	113.00
	% Max Reached									75%	67%	91%

Macro	Target	Recipe	Max	%
Calories (kcal)	1350	1122	1500	83%
Carbohydrates (g)	127	100.5	150	79%
Protein (g)	96	102.39	113	107%
Total Fat (g)	35	30.86	55	88%
Saturated Fat (g)	0	6.9
Monounsaturated Fat (g)	0	9.63
Polyunsaturated Fat (g)	0	10.63
Omega-3 Fatty Acids (g)	1.6	1.65		103%
Omega-6 Fatty Acids (g)	5	5.24		105%
Total Fiber (g)	25	25.7		103%
Soluble Fiber (g)	0	14.6
Insoluble Fiber (g)	0	2.1
Cholesterol (mg)	0	54.408

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	770	2805	10000	364%
Vitamin B6 (mg)	1.3	2.3	100	176%
Vitamin B12 (ug)	2.4	7.3		306%
Vitamin C (mg)	90	181	2000	201%
Vitamin D (IU)	600	1106	4000	184%
Vitamin E (IU)	20	52	1000	261%
Vitamin K (ug)	90	97		107%
Thiamin (mg)	1.2	2.46		205%
Riboflavin (mg)	1.3	2.295		177%
Niacin (mg)	16	21.427	35	134%
Folate (ug)	400	760	1000	190%
Pantothenic Acid (mg)	5	12.23		245%
Biotin (ug)	30	30		100%
Choline (mg)	550	712.91	3500	130%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.03	2.5	103%
Chloride (g)	0.7	1.333	2.5	190%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	3.27	10	363%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	37.5821	45	470%
Magnesium (mg)	320	424.2		133%
Manganese (mg)	2.3	8.95	11	389%
Molybdenum (ug)	45	180	2000	400%
Phosphorus (g)	0.7	1.376	4	197%
Potassium (g)	3.5	5.278		151%
Selenium (ug)	55	131	400	238%
Sodium (g)	0.5	0.515	2.3	103%
Sulfur (g)	1	1.22		122%
Zinc (mg)	11	25.2733	40	230%

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Parent Recipes:	Author	Last Updated	Created
Wholefoods with whey (oats, egg, banana, yogurt)	alyssaq	25 Nov '15	24 Sep '14
This recipe	alyssaq	27 Sep '14	24 Sep '14

Loey - Ladies oat egg yogurt blend

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