Name: Wizard food
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 36g Peas, Split, Dry; 80g Pea Protein Powder; 55g Flaxseed Meal; 94g Rice, Brown Flour; 56g Maltodextrin (from corn); 6ml Olive Oil; 19g Sunflower Oil; 1.71g Iodised Salt; 1pill Rainbow Light Prenatal One Multivitamin; 2g MSM Sulfur Powder; 1.1g Choline bitartrate; 5g Potassium chloride; 2pill Calcium & Vitamin D plus Vitamin K Tablets

Amount		Ingredient	£ / day	Source
36	g	Peas, Split, Dry	£0.07	Amazon UK
80	g	Pea Protein Powder	£0.61	Bulkpowders
55	g	Flaxseed Meal	£0.52	Amazon UK
94	g	Rice, Brown Flour	£0.30	Amazon UK
56	g	Maltodextrin (from corn)	£0.14	Bulkpowders
6	ml	Olive Oil	£0.04	Amazon UK
19	g	Sunflower Oil	£0.03	Supermarket
1.71	g	Iodised Salt	£0.01	Amazon UK
1	pill	Rainbow Light Prenatal One Multivitamin	£0.22	Amazon UK
2	g	MSM Sulfur Powder	£0.10	Amazon UK
1.1	g	Choline bitartrate	£0.04	BulkPowders
5	g	Potassium chloride	£0.06	Ebay
2	pill	Calcium & Vitamin D plus Vitamin K Tablets	£0.07	Healthspan
Amounts for: Total Daily Cost:			£2.22	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 25% Protein, 35% Fat

Calories1532

% Daily Values*

60%

Total Carbohydrate150g

106%

Dietary Fiber 30g

113%

Protein96g

90%

Total Fat58g

Saturated Fat5g

Monounsaturated Fat21g

Polyunsaturated Fat24g

836%

Omega-3 Fatty Acids13g

106%

Omega-6 Fatty Acids18g

Cholesterol0mg

Calcium 128%	•	Vitamin A 135%
Chloride 148%	•	Vitamin B6 1216%
Chromium 343%	•	Vitamin B12 1042%
Copper 290%	•	Vitamin C 112%
Iodine 113%	•	Vitamin D 100%
Iron 546%	•	Vitamin E 226%
Magnesium 117%	•	Vitamin K 116%
Manganese 317%	•	Thiamin 959%
Molybdenum 167%	•	Riboflavin 790%
Phosphorus 114%	•	Niacin 172%
Potassium 104%	•	Folate 241%
Selenium 223%	•	Pantothenic Acid 328%
Sodium 100%	•	Biotin 1000%
Sulfur 100%	•	Choline 103%
Zinc 182%

* 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	Peas, Split, Dry	36	g	Powder	Amazon UK	5000	£9.93	£0.07	139	123	21.7	8.86
2	Pea Protein Powder	80	g	Powder	Bulkpowders	2500	£18.99	£0.61	31	315	2.4	67.88
3	Flaxseed Meal	55	g	Powder	Amazon UK	850	£8.00	£0.52	15	312	0.9	12.04
4	Rice, Brown Flour	94	g	Powder	Amazon UK	3000	£9.72	£0.30	32	348	72.6	7.43
5	Maltodextrin (from corn)	56	g	Powder	Bulkpowders	5000	£12.29	£0.14	89	213	52.6	0.00
6	Olive Oil	6	ml	Liquid	Amazon UK	3000	£19.99	£0.04	500	53	0.0	0.00
7	Sunflower Oil	19	g	Liquid	Supermarket	2750	£4.50	£0.03	145	168	0.0	0.00
8	Iodised Salt	1.71	g	Powder	Amazon UK	737	£5.99	£0.01	431	0	0.0	0.00
9	Rainbow Light Prenatal One Multivitamin	1	pill	Pill	Amazon UK	150	£32.50	£0.22	150	0	0.0	0.00
10	MSM Sulfur Powder	2	g	Powder	Amazon UK	250	£12.92	£0.10	125	0	0.0	0.00
11	Choline bitartrate	1.1	g	Powder	BulkPowders	100	£3.75	£0.04	91	0	0.0	0.00
12	Potassium chloride	5	g	Powder	Ebay	500	£5.70	£0.06	100	0	0.0	0.00
13	Calcium & Vitamin D plus Vitamin K Tablets	2	pill	Pill	Healthspan	240	£8.95	£0.07	120	0	0.0	0.00
	Total						£153.23	£2.22		1532	150.3	96.21
	Target									2000	250.0	85.00
	% Reached									77%	60%	113%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1532	77%
Carbohydrates (g)	250	150.3	60%
Protein (g)	85	96.21	113%
Total Fat (g)	65	58.42	90%
Saturated Fat (g)		5.37
Monounsaturated Fat (g)		21
Polyunsaturated Fat (g)		24.22
Omega-3 Fatty Acids (g)	1.6	13.37	836%
Omega-6 Fatty Acids (g)	17	18.01	106%
Total Fiber (g)	28	29.6	106%
Soluble Fiber (g)		4.2
Insoluble Fiber (g)		12.7
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4054	10000	135%
Vitamin B6 (mg)	1.3	15.8	100	1216%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	90	101	2000	112%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	45	1000	226%
Vitamin K (ug)	120	139		116%
Thiamin (mg)	1.2	11.508		959%
Riboflavin (mg)	1.3	10.276		790%
Niacin (mg)	16	27.543	35	172%
Folate (ug)	400	965	1000	241%
Pantothenic Acid (mg)	5	16.41		328%
Biotin (ug)	30	300		1000%
Choline (mg)	550	567.541	3500	103%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.28	2.5	128%
Chloride (g)	2.3	3.411	3.6	148%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.606	10	290%
Iodine (ug)	150	170	1100	113%
Iron (mg)	8	43.6736	45	546%
Magnesium (mg)	420	491.4		117%
Manganese (mg)	2.3	7.302	11	317%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0.798	4	114%
Potassium (g)	3.5	3.634		104%
Selenium (ug)	55	123	400	223%
Sodium (g)	1.5	1.501	2.3	100%
Sulfur (g)	2	2		100%
Zinc (mg)	11	20.05	40	182%

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Wizard food

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