Name: 2 meals per day recipe
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 230g Rolled Oats; 130g Maltodextrin; 90g Olive Oil; 0g Oil, industrial, mid-oleic, sunflower; 35g Whey protein concentrate 82; 0pill Tesco A-Z Multivitamins + Minerals; 1.6g Potassium chloride; 1.6g Sodium Chloride; 150g S&V crisps; 0g Vitamin C Powder; 0g Magnesium Citrate Powder; 0g MSM Sulfur; 0g Choline citrate; 1pill Waitrose A to Z Mu

Amount		Ingredient	£ / day	Source
230	g	Rolled Oats	£0.12	Grocery Store
130	g	Maltodextrin	£0.31
90	g	Olive Oil	£0.34	Local
0	g	Oil, industrial, mid-oleic, sunflower	£0.00
35	g	Whey protein concentrate 82	£0.35
0	pill	Tesco A-Z Multivitamins + Minerals	£0.00
1.6	g	Potassium chloride	£0.03
1.6	g	Sodium Chloride	£0.00	Local
150	g	S&V crisps	£0.00
0	g	Vitamin C Powder	£0.00	Vitamin Shoppe
0	g	Magnesium Citrate Powder	£0.00
0	g	MSM Sulfur	£0.00
0	g	Choline citrate	£0.00	Local
1	pill	Waitrose A to Z Mu	£0.05
Amounts for: Total Daily Cost:			£1.20	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 9% Protein, 43% Fat

Calories3001

% Daily Values*

129%

Total Carbohydrate369g

86%

Dietary Fiber 33g

56%

Protein69g

165%

Total Fat143g

Saturated Fat17g

Monounsaturated Fat43g

Polyunsaturated Fat30g

39%

Omega-3 Fatty Acids0.62g

203%

Omega-6 Fatty Acids34g

Cholesterol0mg

Calcium 90%	•	Vitamin A 27%
Chloride 140%	•	Vitamin B6 130%
Chromium 114%	•	Vitamin B12 104%
Copper 206%	•	Vitamin C 89%
Iodine 100%	•	Vitamin D 33%
Iron 296%	•	Vitamin E 195%
Magnesium 144%	•	Vitamin K 82%
Manganese 445%	•	Thiamin 186%
Molybdenum 616%	•	Riboflavin 130%
Phosphorus 168%	•	Niacin 116%
Potassium 64%	•	Folate 68%
Selenium 221%	•	Pantothenic Acid 171%
Sodium 133%	•	Biotin 167%
Sulfur 0%	•	Choline 17%
Zinc 166%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2400 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	230	g	Powder	Grocery Store	1500	£0.75	£0.12	7	872	159.0	30.10
2	Maltodextrin	130	g	Powder		5000	£12.00	£0.31	38	494	122.2	0.00
3	Olive Oil	90	g	Liquid	Local	918	£3.50	£0.34	10	771	0.0	0.00
4	Oil, industrial, mid-oleic, sunflower	0	g	Liquid		0	£0.00	£0.00		0	0.0	0.00
5	Whey protein concentrate 82	35	g	Powder		5000	£50.00	£0.35	143	138	2.1	28.70
6	Tesco A-Z Multivitamins + Minerals	0	pill	Pill		240	£5.00	£0.00		0	0.0	0.00
7	Potassium chloride	1.6	g	Powder		227	£4.00	£0.03	142	0	0.0	0.00
8	Sodium Chloride	1.6	g	Powder	Local	907	£0.75	£0.00	567	0	0.0	0.00
9	S&V crisps	150	g	Powder		150	£0.00	£0.00	1	726	85.5	10.50
10	Vitamin C Powder	0	g	Powder	Vitamin Shoppe	227	£9.00	£0.00		0	0.0	0.00
11	Magnesium Citrate Powder	0	g	Powder		227	£10.00	£0.00		0	0.0	0.00
12	MSM Sulfur	0	g	Powder		500	£10.00	£0.00		0	0.0	0.00
13	Choline citrate	0	g	Powder	Local	300	£5.60	£0.00		0	0.0	0.00
14	Waitrose A to Z Mu	1	pill	Pill		90	£4.75	£0.05	90	0	0.0	0.00
	Total						£115.35	£1.20		3001	368.8	69.30
	Target									2400	287.0	124.00
	% Reached									125%	129%	56%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2400	3001	125%
Carbohydrates (g)	287	368.8	129%
Protein (g)	124	69.3	56%
Total Fat (g)	87	143.38	165%
Saturated Fat (g)	0	16.61
Monounsaturated Fat (g)	0	43.07
Polyunsaturated Fat (g)	0	29.57
Omega-3 Fatty Acids (g)	1.6	0.62	39%
Omega-6 Fatty Acids (g)	17	34.43	203%
Total Fiber (g)	38	32.8	86%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	800	10000	27%
Vitamin B6 (mg)	1.3	1.7	100	130%
Vitamin B12 (ug)	2.4	2.5		104%
Vitamin C (mg)	90	80	2000	89%
Vitamin D (IU)	600	200	4000	33%
Vitamin E (IU)	20	39	1000	195%
Vitamin K (ug)	120	98		82%
Thiamin (mg)	1.2	2.236		186%
Riboflavin (mg)	1.3	1.684		130%
Niacin (mg)	16	18.556	35	116%
Folate (ug)	400	274	1000	68%
Pantothenic Acid (mg)	5	8.556		171%
Biotin (ug)	30	50		167%
Choline (mg)	550	92.852	3500	17%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.9	2.5	90%
Chloride (g)	2.3	3.222	3.6	140%
Chromium (ug)	35	40		114%
Copper (mg)	0.9	1.852	10	206%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	23.6543	45	296%
Magnesium (mg)	420	604.7		144%
Manganese (mg)	2.3	10.235	11	445%
Molybdenum (ug)	45	277	2000	616%
Phosphorus (g)	0.7	1.176	4	168%
Potassium (g)	3.5	2.23		64%
Selenium (ug)	55	121	400	221%
Sodium (g)	1.5	2.001	2.3	133%
Sulfur (g)	2	0		0%
Zinc (mg)	11	18.2346	40	166%

No reviews yet - why not add the first one?

Add Review

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	11 Feb '21
2021 136 with crisps	Telomere	8 Mar '21	8 Mar '21
This recipe	Telomere	8 Mar '21	8 Mar '21

2 meals per day recipe

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2400 caloriesChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: U.S. government DRI, male 19-50, 2400 calories Change