Name: Copy of Cheap Chocolate Oat Complete Porridge, female 1500kCals
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 40g Olympus protein mix (chocolate); 100g Rolled Porridge Oats; 80g Flour; 50g Maize flour (fine corn meal); 25g Neals Yard Wholefoods Natural Wheat Bran; 30g Oil, canola (rapeseed oil); 18ml Sunflower Oil; 3pill Calcium & Vitamin D plus Vitamin K Tablets; 1.5g Choline bitartrate; 2g MSM; 1pill Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein; 10.5g Lo Salt; 810ml Water for porridge; 1000ml Drinking Water

Amount		Ingredient	$ / day	Source
40	g	Olympus protein mix (chocolate)	$0.24	OlympusHealth
100	g	Rolled Porridge Oats	$0.07	Tesco
80	g	Flour	$0.03	Sainsburies
50	g	Maize flour (fine corn meal)	$0.06	Tesco
25	g	Neals Yard Wholefoods Natural Wheat Bran	$0.03	Holland and Barrett
30	g	Oil, canola (rapeseed oil)	$0.03	Aldi
18	ml	Sunflower Oil	$0.03	Sainsburies
3	pill	Calcium & Vitamin D plus Vitamin K Tablets	$0.11	Healthspan
1.5	g	Choline bitartrate	$0.06	BulkPowders
2	g	MSM	$0.07	Bulk Powders
1	pill	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	$0.04	Amazon UK
10.5	g	Lo Salt	$0.05	Ocado
810	ml	Water for porridge	$0.00	Tap
1000	ml	Drinking Water	$0.00	Tap
Amounts for: Total Daily Cost:			$0.83	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

47% Carb, 15% Protein, 38% Fat

Calories1485

% Daily Values*

71%

Total Carbohydrate178g

99%

Dietary Fiber 28g

68%

Protein58g

95%

Total Fat62g

Saturated Fat6g

Monounsaturated Fat23g

Polyunsaturated Fat21g

182%

Omega-3 Fatty Acids3g

124%

Omega-6 Fatty Acids21g

Cholesterol0mg

Calcium 150%	•	Vitamin A 120%
Chloride 147%	•	Vitamin B6 209%
Chromium 100%	•	Vitamin B12 250%
Copper 196%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 100%
Iron 373%	•	Vitamin E 238%
Magnesium 124%	•	Vitamin K 117%
Manganese 418%	•	Thiamin 239%
Molybdenum 100%	•	Riboflavin 185%
Phosphorus 143%	•	Niacin 189%
Potassium 130%	•	Folate 178%
Selenium 251%	•	Pantothenic Acid 247%
Sodium 105%	•	Biotin 100%
Sulfur 108%	•	Choline 125%
Zinc 162%

* 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	Olympus protein mix (chocolate)	40	g	Powder	OlympusHealth	10000	$59.98	$0.24	250	162	4.3	31.32
2	Rolled Porridge Oats	100	g	Powder	Tesco	1000	$0.75	$0.07	10	370	58.0	11.00
3	Flour	80	g	Powder	Sainsburies	1500	$0.65	$0.03	19	291	61.1	8.26
4	Maize flour (fine corn meal)	50	g	Powder	Tesco	1500	$1.79	$0.06	30	181	38.4	3.45
5	Neals Yard Wholefoods Natural Wheat Bran	25	g	Powder	Holland and Barrett	750	$0.99	$0.03	30	54	16.1	3.89
6	Oil, canola (rapeseed oil)	30	g	Liquid	Aldi	1000	$1.09	$0.03	33	265	0.0	0.00
7	Sunflower Oil	18	ml	Liquid	Sainsburies	5000	$6.96	$0.03	278	162	0.0	0.00
8	Calcium & Vitamin D plus Vitamin K Tablets	3	pill	Pill	Healthspan	240	$8.95	$0.11	80	0	0.0	0.00
9	Choline bitartrate	1.5	g	Powder	BulkPowders	100	$3.75	$0.06	67	0	0.0	0.00
10	MSM	2	g	Powder	Bulk Powders	100	$3.49	$0.07	50	0	0.0	0.00
11	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	1	pill	Pill	Amazon UK	500	$21.99	$0.04	500	0	0.0	0.00
12	Lo Salt	10.5	g	Powder	Ocado	350	$1.55	$0.05	33	0	0.0	0.00
13	Water for porridge	810	ml	Liquid	Tap	0	$0.00	$0.00	0	0	0.0	0.00
14	Drinking Water	1000	ml	Liquid	Tap	0	$0.00	$0.00	0	0	0.0	0.00
	Total						$111.94	$0.83		1485	177.9	57.92
	Target									2000	250.0	85.00
	% Reached									74%	71%	68%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1485	74%
Carbohydrates (g)	250	177.9	71%
Protein (g)	85	57.92	68%
Total Fat (g)	65	61.98	95%
Saturated Fat (g)		6.31
Monounsaturated Fat (g)		23.28
Polyunsaturated Fat (g)		21.24
Omega-3 Fatty Acids (g)	1.6	2.91	182%
Omega-6 Fatty Acids (g)	17	21.14	124%
Total Fiber (g)	28	27.7	99%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3604	10000	120%
Vitamin B6 (mg)	1.3	2.7	100	209%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	48	1000	238%
Vitamin K (ug)	120	140		117%
Thiamin (mg)	1.2	2.865		239%
Riboflavin (mg)	1.3	2.402		185%
Niacin (mg)	16	30.192	35	189%
Folate (ug)	400	711	1000	178%
Pantothenic Acid (mg)	5	12.326		247%
Biotin (ug)	30	30		100%
Choline (mg)	550	684.83	3500	125%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.5	2.5	150%
Chloride (g)	2.3	3.376	3.6	147%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.761	10	196%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	29.832	45	373%
Magnesium (mg)	420	521.3		124%
Manganese (mg)	2.3	9.619	11	418%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.998	4	143%
Potassium (g)	3.5	4.542		130%
Selenium (ug)	55	138	400	251%
Sodium (g)	1.5	1.58	2.3	105%
Sulfur (g)	2	2.16		108%
Zinc (mg)	11	17.8272	40	162%

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Copy of Cheap Chocolate Oat Complete Porridge, female 1500kCals

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