Name: Allt - A little is all you need! (High nutrition profile)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 131g Maltodextrin; 125g Soja Meel (vet); 0.5pill Kruidvat multi A-Z compleet; 0.6pill MSM; 0.15g Choline bitartrate; 1.9g Jozo Zout Bewust; 84g Whey protein concentrate; 0pill Foliumzuur 400 mcg; 0.2pill Chromium Picolinate (Chroom); 1.43g Jozo Naturel Tafelzout; 165.5g Ultra Fine Scottish Oats; 0.35pill Calcium Supplement Kruidvat; 0.025pill Magnesium tabletten Kruidvat; 8.2ml Lidl Olijfolie; 0g Vitamin C Powder; 0.02ml Vitamin K supplement; 10ml lijnzaadolie; 0.3g Choline bitartrate; 0.8pill Kirkland Signature Daily Multi

Amount		Ingredient	€ / day	Source
131	g	Maltodextrin	€0.50	Bulk powders
125	g	Soja Meel (vet)	€0.63	Lokale Natuurwinkel bijv; de tuinen
0.5	pill	Kruidvat multi A-Z compleet	€0.02	Kruidvat
0.6	pill	MSM	€0.06	Body en Fit (NL)
0.15	g	Choline bitartrate	€0.01	Bulk Powders
1.9	g	Jozo Zout Bewust	€0.01	Albert Heijn
84	g	Whey protein concentrate	€0.43	Pure Bulk
0	pill	Foliumzuur 400 mcg	€0.00	Vitamin store (NL)
0.2	pill	Chromium Picolinate (Chroom)	€0.01	Bulk Powders
1.43	g	Jozo Naturel Tafelzout	€0.00	AH
165.5	g	Ultra Fine Scottish Oats	€0.39	Bulk Powders
0.35	pill	Calcium Supplement Kruidvat	€0.01	Kruidvat
0.025	pill	Magnesium tabletten Kruidvat	€0.00	Kruidvat
8.2	ml	Lidl Olijfolie	€0.03	Lidl
0	g	Vitamin C Powder	€0.00	Vitamin Shoppe
0.02	ml	Vitamin K supplement	€0.00	Vitamin Shoppe
10	ml	lijnzaadolie	€0.00
0.3	g	Choline bitartrate	€0.01	Bulk Powders
0.8	pill	Kirkland Signature Daily Multi	€0.03	Amazon
Amounts for: Total Daily Cost:			€2.14	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 25% Protein, 27% Fat

Calories2101

% Daily Values*

116%

Total Carbohydrate251g

110%

Dietary Fiber 29g

149%

Protein134g

65%

Total Fat63g

45%

Saturated Fat9g

Monounsaturated Fat19g

Polyunsaturated Fat22g

308%

Omega-3 Fatty Acids8g

346%

Omega-6 Fatty Acids21g

Cholesterol0mg

Calcium 95%	•	Vitamin A 143%
Chloride 138%	•	Vitamin B6 116%
Chromium 86%	•	Vitamin B12 134%
Copper 178%	•	Vitamin C 140%
Iodine 130%	•	Vitamin D 120%
Iron 196%	•	Vitamin E 208%
Magnesium 105%	•	Vitamin K 94%
Manganese 486%	•	Thiamin 350%
Molybdenum 781%	•	Riboflavin 186%
Phosphorus 227%	•	Niacin 158%
Potassium 102%	•	Folate 275%
Selenium 150%	•	Pantothenic Acid 157%
Sodium 80%	•	Biotin 148%
Sulfur 64%	•	Choline 156%
Zinc 276%

* Percent Daily Values are based on "Koepie's EU Reference Intake values - with a few tweaks". 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	Maltodextrin	131	g	Powder	Bulk powders	2500	€9.57	€0.50	19	488	123.1	0.00
2	Soja Meel (vet)	125	g	Powder	Lokale Natuurwinkel bijv; de tuinen	1000	€5.00	€0.63	8	530	18.9	50.63
3	Kruidvat multi A-Z compleet	0.5	pill	Pill	Kruidvat	120	€4.29	€0.02	240	0	0.0	0.00
4	MSM	0.6	pill	Pill	Body en Fit (NL)	240	€23.80	€0.06	400	0	0.0	0.00
5	Choline bitartrate	0.15	g	Powder	Bulk Powders	100	€4.49	€0.01	667	0	0.0	0.00
6	Jozo Zout Bewust	1.9	g	Powder	Albert Heijn	450	€1.50	€0.01	237	0	0.0	0.00
7	Whey protein concentrate	84	g	Poeder	Pure Bulk	25000	€126.50	€0.43	298	331	7.6	65.52
8	Foliumzuur 400 mcg	0	pill	Pill	Vitamin store (NL)	100	€6.95	€0.00		0	0.0	0.00
9	Chromium Picolinate (Chroom)	0.2	pill	Pill	Bulk Powders	600	€18.43	€0.01	3000	0	0.0	0.00
10	Jozo Naturel Tafelzout	1.43	g	Powder	AH	125	€0.37	€0.00	87	0	0.0	0.00
11	Ultra Fine Scottish Oats	165.5	g	Powder	Bulk Powders	5000	€11.87	€0.39	30	596	101.1	18.20
12	Calcium Supplement Kruidvat	0.35	pill	Pill	Kruidvat	90	€3.50	€0.01	257	0	0.0	0.00
13	Magnesium tabletten Kruidvat	0.025	pill	Pill	Kruidvat	90	€2.99	€0.00	3600	0	0.0	0.00
14	Lidl Olijfolie	8.2	ml	Liquid	Lidl	750	€2.99	€0.03	91	67	0.0	0.00
15	Vitamin C Powder	0	g	Powder	Vitamin Shoppe	400	€2.00	€0.00		0	0.0	0.00
16	Vitamin K supplement	0.02	ml	Pill	Vitamin Shoppe	10	€2.40	€0.00	500	0	0.0	0.00
17	lijnzaadolie	10	ml	Powder		0	€0.00	€0.00	0	89	0.0	0.00
18	Choline bitartrate	0.3	g	Powder	Bulk Powders	100	€4.49	€0.01	333	0	0.0	0.00
19	Kirkland Signature Daily Multi	0.8	pill	Pill	Amazon	500	€16.99	€0.03	625	0	0.0	0.00
	Total						€248.13	€2.14		2101	250.7	134.35
	Target									2100	217.0	90.00
	% Reached									100%	116%	149%
	Safe Maximum									0	260.0	135.00
	% Max Reached									N/A	96%	100%

Macro	Target	Recipe	Max	%
Calories (kcal)	2100	2101		100%
Carbohydrates (g)	217	250.7	260	116%
Protein (g)	90	134.35	135	149%
Total Fat (g)	97	63.08		65%
Saturated Fat (g)	20	9.09		45%
Monounsaturated Fat (g)	0	19.01
Polyunsaturated Fat (g)	0	22.04
Omega-3 Fatty Acids (g)	2.5	7.69		308%
Omega-6 Fatty Acids (g)	6	20.78		346%
Total Fiber (g)	26	28.5		110%
Soluble Fiber (g)	0	5
Insoluble Fiber (g)	0	5.8
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	%
Vitamin A (IU)	3000	4300	143%
Vitamin B6 (mg)	2.88	3.3	116%
Vitamin B12 (ug)	4.5	6.1	134%
Vitamin C (mg)	80	112	140%
Vitamin D (IU)	600	720	120%
Vitamin E (IU)	20	42	208%
Vitamin K (ug)	75	70	94%
Thiamin (mg)	1.1	3.846	350%
Riboflavin (mg)	1.4	2.601	186%
Niacin (mg)	16.8	26.483	158%
Folate (ug)	201	553	275%
Pantothenic Acid (mg)	7.2	11.331	157%
Biotin (ug)	50	74	148%
Choline (mg)	150	234.435	156%

Minerals	Target	Recipe	%
Calcium (g)	0.8	0.76	95%
Chloride (g)	0.8	1.103	138%
Chromium (ug)	105	91	86%
Copper (mg)	1.2	2.132	178%
Iodine (ug)	150	195	130%
Iron (mg)	15	29.4066	196%
Magnesium (mg)	375	392.5	105%
Manganese (mg)	2	9.71	486%
Molybdenum (ug)	51	398	781%
Phosphorus (g)	0.7	1.587	227%
Potassium (g)	3.5	3.564	102%
Selenium (ug)	75	113	150%
Sodium (g)	1.6	1.274	80%
Sulfur (g)	2	1.28	64%
Zinc (mg)	10	27.596	276%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Soylent White (Voor Nederland)	Soylent White	17 Jul '14	4 Jun '14
www.joylent.eu - bestel per tien dagen	HosselMan	9 Sep '14	10 Feb '15
This recipe	Koepie	10 Feb '15	10 Feb '15

Allt - A little is all you need! (High nutrition profile)

Nutrition Facts

Nutrient Profile: Koepie's EU Reference Intake values - with a few tweaksChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: Koepie's EU Reference Intake values - with a few tweaks Change