Name: Oats Masa Maltodextrin 2700kCals.
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 10g Soy Lecithin Granules; 5g Cocoa Powder; 7g Linseed Meal (Flaxseed); 4g Table Salt; 3g Cinnamon; 81g Soy protein isolate; 1g Cenovis Mens Multi Vitamin Once Daily; 147g Maltodextrin (from corn); 175g Corn flour, whole-grain, blue (harina de maiz morado); 10g Oil, grapeseed; 208g Oat bran, raw; 0g Dextrose

Amount		Ingredient	$ / day	Source
10	g	Soy Lecithin Granules	$0.26	iherb
5	g	Cocoa Powder	$0.18	Coles/Woolworths
7	g	Linseed Meal (Flaxseed)	$0.07	Coles/Woolworths
4	g	Table Salt	$0.01	Coles/Woolworths
3	g	Cinnamon	$0.17	Coles/Woolworths
81	g	Soy protein isolate	$0.97	eBay
1	g	Cenovis Mens Multi Vitamin Once Daily	$0.16	Woolworths
147	g	Maltodextrin (from corn)	$0.88	iHerb
175	g	Corn flour, whole-grain, blue (harina de maiz morado)	$0.88	Banana Joe's
10	g	Oil, grapeseed	$0.12	Woolworths
208	g	Oat bran, raw	$0.28	Woolworths
0	g	Dextrose	$0.00	Bulk Nutrients
Amounts for: Total Daily Cost:			$3.98	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

62% Carb, 19% Protein, 19% Fat

Calories2484

% Daily Values*

98%

Total Carbohydrate379g

157%

Dietary Fiber 60g

100%

Protein117g

100%

Total Fat51g

66%

Saturated Fat7g

Monounsaturated Fat7g

Polyunsaturated Fat17g

126%

Omega-3 Fatty Acids2g

83%

Omega-6 Fatty Acids14g

Cholesterol0mg

Calcium 47%	•	Vitamin A 67%
Chloride 106%	•	Vitamin B6 484%
Chromium 71%	•	Vitamin B12 208%
Copper 409%	•	Vitamin C 134%
Iodine 100%	•	Vitamin D 33%
Iron 402%	•	Vitamin E 182%
Magnesium 194%	•	Vitamin K 51%
Manganese 662%	•	Thiamin 581%
Molybdenum 0%	•	Riboflavin 382%
Phosphorus 428%	•	Niacin 50%
Potassium 62%	•	Folate 140%
Selenium 229%	•	Pantothenic Acid 344%
Sodium 156%	•	Biotin 500%
Sulfur 183%	•	Choline 314%
Zinc 266%

* Percent Daily Values are based on "klkev's Profile, Male 34, Bulking, 2723 kCalories". 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	Soy Lecithin Granules	10	g	Powder	iherb	454	$12.00	$0.26	45	70	1.0	0.00
2	Cocoa Powder	5	g	Powder	Coles/Woolworths	180	$6.50	$0.18	36	20	2.9	0.98
3	Linseed Meal (Flaxseed)	7	g	Powder	Coles/Woolworths	500	$5.23	$0.07	71	32	0.4	1.36
4	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
5	Cinnamon	3	g	Powder	Coles/Woolworths	36	$2.00	$0.17	12	7	2.4	0.12
6	Soy protein isolate	81	g	Powder	eBay	5000	$60.00	$0.97	62	274	6.0	65.36
7	Cenovis Mens Multi Vitamin Once Daily	1	g	Pill	Woolworths	62	$9.99	$0.16	62	0	0.0	0.00
8	Maltodextrin (from corn)	147	g	Powder	iHerb	2000	$12.00	$0.88	14	559	138.2	0.00
9	Corn flour, whole-grain, blue (harina de maiz morado)	175	g	Powder	Banana Joe's	1000	$5.00	$0.88	6	637	129.3	15.31
10	Oil, grapeseed	10	g	Liquid	Woolworths	500	$6.00	$0.12	50	88	0.0	0.00
11	Oat bran, raw	208	g	Powder	Woolworths	750	$1.00	$0.28	4	797	98.6	33.49
12	Dextrose	0	g	Powder	Bulk Nutrients	5000	$19.00	$0.00		0	0.0	0.00
	Total						$139.72	$3.98		2484	378.8	116.62
	Target									2475	387.5	116.50
	% Reached									100%	98%	100%
	Safe Maximum									2723	0.0	131.00
	% Max Reached									91%	N/A	89%

Macro	Target	Recipe	Max	%
Calories (kcal)	2475	2484	2723	100%
Carbohydrates (g)	387.5	378.8		98%
Protein (g)	116.5	116.62	131	100%
Total Fat (g)	51	50.97	58.3	100%
Saturated Fat (g)	10	6.63	16	66%
Monounsaturated Fat (g)	0	7.08	10
Polyunsaturated Fat (g)	0	17.08	20
Omega-3 Fatty Acids (g)	1.6	2.02	50	126%
Omega-6 Fatty Acids (g)	17	14.05	50	83%
Total Fiber (g)	38	59.8	48	157%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2009	10000	67%
Vitamin B6 (mg)	1.3	6.3	100	484%
Vitamin B12 (ug)	2.4	5		208%
Vitamin C (mg)	90	120	2000	134%
Vitamin D (IU)	600	200	4000	33%
Vitamin E (IU)	20	36	1000	182%
Vitamin K (ug)	120	61		51%
Thiamin (mg)	1.2	6.973		581%
Riboflavin (mg)	1.3	4.965		382%
Niacin (mg)	16	8.024	35	50%
Folate (ug)	400	559	1000	140%
Pantothenic Acid (mg)	5	17.216		344%
Biotin (ug)	30	150		500%
Choline (mg)	550	1728.044	3500	314%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.47	2.5	47%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	25		71%
Copper (mg)	0.9	3.677	10	409%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	32.1368	45	402%
Magnesium (mg)	420	815.3		194%
Manganese (mg)	2.3	15.23	11	662%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	2.997	4	428%
Potassium (g)	3.5	2.163		62%
Selenium (ug)	55	126	400	229%
Sodium (g)	1.5	2.34	2.3	156%
Sulfur (g)	2	3.66		183%
Zinc (mg)	11	29.2941	40	266%

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Oats Masa Maltodextrin 2700kCals.

Nutrition Facts

Nutrient Profile: klkev's Profile, Male 34, Bulking, 2723 kCaloriesChange

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Nutrient Profile: klkev's Profile, Male 34, Bulking, 2723 kCalories Change