Name: Lembas Bread
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 140g Ultra Fine Scottish Oats (original); 165g Caster sugar; 130g Soya Protein Isolate; 60g Rice Flour; 25g Flaxseed; 15g Cocoa Powder; 25ml Olive Oil; 15ml Sunflower Oil; 10g Lo Salt; 2g Choline bitartrate; 2g MSM; 1pill A-Z multivitamins & minerals; 2pill calcium & vitamin d

Amount		Ingredient	£ / day	Source
140	g	Ultra Fine Scottish Oats (original)	£0.28	Bulk Powders
165	g	Caster sugar	£0.22	Sainsburys
130	g	Soya Protein Isolate	£1.40	BulkPowders
60	g	Rice Flour	£0.10	Sainsburys
25	g	Flaxseed	£0.31	Ocado
15	g	Cocoa Powder	£0.26	Ocado
25	ml	Olive Oil	£0.12	Ocado
15	ml	Sunflower Oil	£0.03	Ocado
10	g	Lo Salt	£0.04	Ocado
2	g	Choline bitartrate	£0.07	BulkPowders
2	g	MSM	£0.07	Bulk Powders
1	pill	A-Z multivitamins & minerals	£0.05	Sainsbury's
2	pill	calcium & vitamin d	£0.06	Sainsbury's
Amounts for: Total Daily Cost:			£3.03	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 25% Protein, 25% Fat

Calories2366

% Daily Values*

119%

Total Carbohydrate297g

103%

Dietary Fiber 29g

174%

Protein148g

105%

Total Fat69g

Saturated Fat11g

Monounsaturated Fat36g

Polyunsaturated Fat19g

390%

Omega-3 Fatty Acids6g

87%

Omega-6 Fatty Acids15g

Cholesterol0mg

Calcium 198%	•	Vitamin A 89%
Chloride 139%	•	Vitamin B6 141%
Chromium 114%	•	Vitamin B12 104%
Copper 256%	•	Vitamin C 89%
Iodine 100%	•	Vitamin D 100%
Iron 304%	•	Vitamin E 163%
Magnesium 144%	•	Vitamin K 78%
Manganese 533%	•	Thiamin 235%
Molybdenum 111%	•	Riboflavin 134%
Phosphorus 193%	•	Niacin 134%
Potassium 133%	•	Folate 79%
Selenium 216%	•	Pantothenic Acid 177%
Sodium 152%	•	Biotin 167%
Sulfur 100%	•	Choline 156%
Zinc 171%

* 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	Ultra Fine Scottish Oats (original)	140	g	Powder	Bulk Powders	5000	£9.99	£0.28	36	505	85.5	15.40
2	Caster sugar	165	g	Powder	Sainsburys	1000	£1.35	£0.22	6	623	163.0	0.00
3	Soya Protein Isolate	130	g	Powder	BulkPowders	2500	£26.99	£1.40	19	491	0.0	118.30
4	Rice Flour	60	g	Powder	Sainsburys	1000	£1.70	£0.10	17	222	46.3	4.74
5	Flaxseed	25	g	Powder	Ocado	425	£5.20	£0.31	17	119	0.0	6.00
6	Cocoa Powder	15	g	Powder	Ocado	250	£4.40	£0.26	17	52	1.9	3.38
7	Olive Oil	25	ml	Liquid	Ocado	500	£2.49	£0.12	20	221	0.0	0.00
8	Sunflower Oil	15	ml	Liquid	Ocado	500	£0.89	£0.03	33	133	0.0	0.00
9	Lo Salt	10	g	Powder	Ocado	350	£1.55	£0.04	35	0	0.0	0.00
10	Choline bitartrate	2	g	Powder	BulkPowders	100	£3.75	£0.07	50	0	0.0	0.00
11	MSM	2	g	Powder	Bulk Powders	100	£3.49	£0.07	50	0	0.0	0.00
12	A-Z multivitamins & minerals	1	pill	Pill	Sainsbury's	90	£4.75	£0.05	90	0	0.0	0.00
13	calcium & vitamin d	2	pill	Pill	Sainsbury's	60	£1.80	£0.06	30	0	0.0	0.00
	Total						£68.35	£3.03		2366	296.7	147.81
	Target									2000	250.0	85.00
	% Reached									118%	119%	174%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2366	118%
Carbohydrates (g)	250	296.7	119%
Protein (g)	85	147.81	174%
Total Fat (g)	65	68.51	105%
Saturated Fat (g)		11.22
Monounsaturated Fat (g)		35.63
Polyunsaturated Fat (g)		19.2
Omega-3 Fatty Acids (g)	1.6	6.24	390%
Omega-6 Fatty Acids (g)	17	14.73	87%
Total Fiber (g)	28	28.7	103%
Soluble Fiber (g)		7.5
Insoluble Fiber (g)		5.8
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2666	10000	89%
Vitamin B6 (mg)	1.3	1.8	100	141%
Vitamin B12 (ug)	2.4	2.5		104%
Vitamin C (mg)	90	80	2000	89%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	33	1000	163%
Vitamin K (ug)	120	93		78%
Thiamin (mg)	1.2	2.82		235%
Riboflavin (mg)	1.3	1.741		134%
Niacin (mg)	16	21.508	35	134%
Folate (ug)	400	317	1000	79%
Pantothenic Acid (mg)	5	8.827		177%
Biotin (ug)	30	50		167%
Choline (mg)	550	859.895	3500	156%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.98	2.5	198%
Chloride (g)	2.3	3.2	3.6	139%
Chromium (ug)	35	40		114%
Copper (mg)	0.9	2.308	10	256%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	24.3592	45	304%
Magnesium (mg)	420	606.5		144%
Manganese (mg)	2.3	12.256	11	533%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.35	4	193%
Potassium (g)	3.5	4.639		133%
Selenium (ug)	55	119	400	216%
Sodium (g)	1.5	2.273	2.3	152%
Sulfur (g)	2	2		100%
Zinc (mg)	11	18.7748	40	171%

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Lembas Bread

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change