Name: Bulk
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Whey Protein; 50g Flour; 100g Peanut Butter; 60g Sugar; 50g Canola Oil (rapeseed oil); 150g Instant Oats; 400ml Whole Milk

Amount		Ingredient	£ / day	Source
150	g	Whey Protein	£1.40	MyProtein
50	g	Flour	£0.01	Tesco
100	g	Peanut Butter	£0.18	Tesco
60	g	Sugar	£0.05	Tesco
50	g	Canola Oil (rapeseed oil)	£0.13	Tesco
150	g	Instant Oats	£0.30	MyProtein
400	ml	Whole Milk	£0.18	Tesco
Amounts for: Total Daily Cost:			£2.25	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

35% Carb, 31% Protein, 34% Fat

Calories2958

% Daily Values*

84%

Total Carbohydrate211g

59%

Dietary Fiber 17g

218%

Protein185g

137%

Total Fat89g

Saturated Fat12g

Monounsaturated Fat29g

Polyunsaturated Fat15g

181%

Omega-3 Fatty Acids3g

68%

Omega-6 Fatty Acids11g

Cholesterol0mg

Calcium 0%	•	Vitamin A 0%
Chloride 0%	•	Vitamin B6 0%
Chromium 0%	•	Vitamin B12 0%
Copper 0%	•	Vitamin C 0%
Iodine 0%	•	Vitamin D 0%
Iron 0%	•	Vitamin E 55%
Magnesium 0%	•	Vitamin K 18%
Manganese 0%	•	Thiamin 0%
Molybdenum 0%	•	Riboflavin 0%
Phosphorus 0%	•	Niacin 0%
Potassium 0%	•	Folate 0%
Selenium 1%	•	Pantothenic Acid 0%
Sodium 0%	•	Biotin 0%
Sulfur 0%	•	Choline 0%
Zinc 0%

* 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	Whey Protein	150	g	Powder	MyProtein	5000	£46.79	£1.40	33	624	7.5	123.00
2	Flour	50	g	Powder	Tesco	1500	£0.45	£0.01	30	171	35.3	5.15
3	Peanut Butter	100	g	Paste	Tesco	340	£0.62	£0.18	3	678	5.6	26.40
4	Sugar	60	g	Powder	Tesco	2000	£1.55	£0.05	33	232	60.0	0.00
5	Canola Oil (rapeseed oil)	50	g	Liquid	Tesco	989	£2.50	£0.13	20	442	0.0	0.00
6	Instant Oats	150	g	Powder	MyProtein	5000	£9.99	£0.30	33	555	84.0	18.00
7	Whole Milk	400	ml	Liquid	Tesco	2272	£1.00	£0.18	6	256	18.8	12.80
	Total						£62.90	£2.25		2958	211.2	185.35
	Target									2000	250.0	85.00
	% Reached									148%	84%	218%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2958	148%
Carbohydrates (g)	250	211.2	84%
Protein (g)	85	185.35	218%
Total Fat (g)	65	88.9	137%
Saturated Fat (g)		11.5
Monounsaturated Fat (g)		29.25
Polyunsaturated Fat (g)		14.55
Omega-3 Fatty Acids (g)	1.6	2.9	181%
Omega-6 Fatty Acids (g)	17	11.49	68%
Total Fiber (g)	28	16.5	59%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	0	10000	0%
Vitamin B6 (mg)	1.3	0	100	0%
Vitamin B12 (ug)	2.4	0		0%
Vitamin C (mg)	90	0	2000	0%
Vitamin D (IU)	600	0	4000	0%
Vitamin E (IU)	20	11	1000	55%
Vitamin K (ug)	120	21		18%
Thiamin (mg)	1.2	0		0%
Riboflavin (mg)	1.3	0		0%
Niacin (mg)	16	0	35	0%
Folate (ug)	400	0	1000	0%
Pantothenic Acid (mg)	5	0		0%
Biotin (ug)	30	0		0%
Choline (mg)	550	0.1	3500	0%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0	2.5	0%
Chloride (g)	2.3	0	3.6	0%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	0	10	0%
Iodine (ug)	150	0	1100	0%
Iron (mg)	8	0	45	0%
Magnesium (mg)	420	0		0%
Manganese (mg)	2.3	0	11	0%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	0	4	0%
Potassium (g)	3.5	0.001		0%
Selenium (ug)	55	0	400	1%
Sodium (g)	1.5	0	2.3	0%
Sulfur (g)	2	0		0%
Zinc (mg)	11	0	40	0%

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Nutrition Facts

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