Name: No milk Simple recipe (2 meals/day + 1 small meal of normal food))
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 200g Rolled Oats; 100g Maltodextrin (from corn); 70g Olive Oil; 35g Whey protein concentrate 82; 1ml Whole Milk; 1pill Tesco A-Z Multivitamins + Minerals; 0.001g MSM Sulfur; 1g Sodium Chloride; 0.1g Vitamin C Powder; 0.01g NOW Foods Magnesium Citrate Powder; 1g Potassium chloride

Amount		Ingredient	£ / day	Source
200	g	Rolled Oats	£0.10	Grocery Store
100	g	Maltodextrin (from corn)	£0.24	BulkPowders
70	g	Olive Oil	£0.27	Local
35	g	Whey protein concentrate 82	£0.33	Bulk Powders
1	ml	Whole Milk	£0.00	Local
1	pill	Tesco A-Z Multivitamins + Minerals	£0.04	Tesco (local)
0.001	g	MSM Sulfur	£0.00	Ebay
1	g	Sodium Chloride	£0.00	Local
0.1	g	Vitamin C Powder	£0.00	Vitamin Shoppe
0.01	g	NOW Foods Magnesium Citrate Powder	£0.00	Ebay
1	g	Potassium chloride	£0.01
Amounts for: Total Daily Cost:			£0.99	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

49% Carb, 11% Protein, 40% Fat

Calories1876

% Daily Values*

94%

Total Carbohydrate234g

72%

Dietary Fiber 20g

65%

Protein55g

132%

Total Fat86g

Saturated Fat10g

Monounsaturated Fat34g

Polyunsaturated Fat23g

31%

Omega-3 Fatty Acids0.5g

160%

Omega-6 Fatty Acids27g

Cholesterol0.102mg

Calcium 69%	•	Vitamin A 27%
Chloride 47%	•	Vitamin B6 173%
Chromium 71%	•	Vitamin B12 42%
Copper 194%	•	Vitamin C 178%
Iodine 100%	•	Vitamin D 33%
Iron 280%	•	Vitamin E 132%
Magnesium 135%	•	Vitamin K 32%
Manganese 355%	•	Thiamin 199%
Molybdenum 0%	•	Riboflavin 142%
Phosphorus 171%	•	Niacin 126%
Potassium 52%	•	Folate 66%
Selenium 151%	•	Pantothenic Acid 165%
Sodium 49%	•	Biotin 500%
Sulfur 0%	•	Choline 15%
Zinc 201%

* 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	Rolled Oats	200	g	Powder	Grocery Store	1500	£0.75	£0.10	8	758	138.3	26.17
2	Maltodextrin (from corn)	100	g	Powder	BulkPowders	5000	£12.25	£0.24	50	380	94.0	0.00
3	Olive Oil	70	g	Liquid	Local	918	£3.50	£0.27	13	600	0.0	0.00
4	Whey protein concentrate 82	35	g	Powder	Bulk Powders	5000	£46.89	£0.33	143	138	2.1	28.70
5	Whole Milk	1	ml	Liquid	Local	2270	£1.30	£0.00	2270	1	0.0	0.03
6	Tesco A-Z Multivitamins + Minerals	1	pill	Pill	Tesco (local)	240	£9.00	£0.04	240	0	0.0	0.00
7	MSM Sulfur	0.001	g	Powder	Ebay	500	£10.00	£0.00	500000	0	0.0	0.00
8	Sodium Chloride	1	g	Powder	Local	907	£0.75	£0.00	907	0	0.0	0.00
9	Vitamin C Powder	0.1	g	Powder	Vitamin Shoppe	227	£9.00	£0.00	2270	0	0.0	0.00
10	NOW Foods Magnesium Citrate Powder	0.01	g	Powder	Ebay	227	£10.00	£0.00	22700	0	0.0	0.00
11	Potassium chloride	1	g	Powder		500	£3.99	£0.01	500	0	0.0	0.00
	Total						£107.43	£0.99		1876	234.4	54.90
	Target									2000	250.0	85.00
	% Reached									94%	94%	65%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1876	94%
Carbohydrates (g)	250	234.4	94%
Protein (g)	85	54.9	65%
Total Fat (g)	65	85.5	132%
Saturated Fat (g)		10
Monounsaturated Fat (g)		33.5
Polyunsaturated Fat (g)		23
Omega-3 Fatty Acids (g)	1.6	0.5	31%
Omega-6 Fatty Acids (g)	17	27.24	160%
Total Fiber (g)	28	20.2	72%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0.102

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	801	10000	27%
Vitamin B6 (mg)	1.3	2.2	100	173%
Vitamin B12 (ug)	2.4	1		42%
Vitamin C (mg)	90	160	2000	178%
Vitamin D (IU)	600	200	4000	33%
Vitamin E (IU)	20	26	1000	132%
Vitamin K (ug)	120	38		32%
Thiamin (mg)	1.2	2.388		199%
Riboflavin (mg)	1.3	1.849		142%
Niacin (mg)	16	20.223	35	126%
Folate (ug)	400	264	1000	66%
Pantothenic Acid (mg)	5	8.226		165%
Biotin (ug)	30	150		500%
Choline (mg)	550	80.889	3500	15%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.69	2.5	69%
Chloride (g)	2.3	1.076	3.6	47%
Chromium (ug)	35	25		71%
Copper (mg)	0.9	1.745	10	194%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	22.3955	45	280%
Magnesium (mg)	420	565		135%
Manganese (mg)	2.3	8.16	11	355%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	1.198	4	171%
Potassium (g)	3.5	1.805		52%
Selenium (ug)	55	83	400	151%
Sodium (g)	1.5	0.739	2.3	49%
Sulfur (g)	2	0		0%
Zinc (mg)	11	22.1605	40	201%

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Parent Recipes:	Author	Last Updated	Created
Simple recipe	Terran	12 Sep '13	1 Oct '13
Copy of Simple recipe	Telomere	9 Jul '17	13 Nov '13
Simple recipe	tranq	13 Nov '13	4 Dec '13
Simple recipe (3 meals/day)	Telomere	11 Jun	12 Jan '14
Simple recipe (2 meals/day + 1 small meal of normal food))	Telomere	13 Feb '14	12 Jan '14
Main Simple recipe (2 meals/day + 1 small meal of normal food))	Telomere	4 Nov '14	12 Feb '17
This recipe	Telomere	12 Feb '17	12 Feb '17

No milk Simple recipe (2 meals/day + 1 small meal of normal 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