Name: Alpha
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0g Pea Protein Powder; 100g ON Whey; 100g Hafer - Nutrinax; 100g TLN Maltodextrin; 50g Leinsamen geschrotet; 30g Sunflower Oil; 16g Kakaopulver; 17g Leinsamen gemahlen; 5g Coconut Powder; 0.04g Algenpulver; 2g MSM; 1.33g Choline bitartrate; 1g Calciumcarbonat; 3pill Peak Vitamins; 1pill Sanct Bernhard Vitamin-D-Mono-Tabletten; 5g Kaliumchlorid; 0.05g Nutrisorb Trace Minerals; 50g Hanfprotein; 0g Versand; 0g Chia Seeds

Amount		Ingredient	€ / day	Source
0	g	Pea Protein Powder	€0.00	Bulkpowders
100	g	ON Whey	€2.22	Amazon
100	g	Hafer - Nutrinax	€0.40	Amazon
100	g	TLN Maltodextrin	€0.56	Amazon
50	g	Leinsamen geschrotet	€0.18	Amazon
30	g	Sunflower Oil	€0.05	Supermarket
16	g	Kakaopulver	€0.29	Amazon DE
17	g	Leinsamen gemahlen	€0.22
5	g	Coconut Powder	€0.07	Swanson
0.04	g	Algenpulver	€0.00	superfoodforyou
2	g	MSM	€0.03	Amazon DE
1.33	g	Choline bitartrate	€0.06	BulkPowders
1	g	Calciumcarbonat	€0.01	Amazon DE
3	pill	Peak Vitamins	€0.07	Amazon DE
1	pill	Sanct Bernhard Vitamin-D-Mono-Tabletten	€0.04	Amazon DE
5	g	Kaliumchlorid	€0.05	Amazon DE
0.05	g	Nutrisorb Trace Minerals	€0.04	biocare.co.uk
50	g	Hanfprotein	€0.50	Amazon
0	g	Versand	€0.00
0	g	Chia Seeds	€0.00	Nuts
Amounts for: Total Daily Cost:			€4.80	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

37% Carb, 27% Protein, 36% Fat

Calories2020

% Daily Values*

84%

Total Carbohydrate189g

156%

Dietary Fiber 47g

110%

Protein138g

120%

Total Fat80g

Saturated Fat10g

Monounsaturated Fat23g

Polyunsaturated Fat28g

285%

Omega-3 Fatty Acids16g

162%

Omega-6 Fatty Acids28g

Cholesterol34mg

Calcium 129%	•	Vitamin A 120%
Chloride 109%	•	Vitamin B6 200%
Chromium 65%	•	Vitamin B12 125%
Copper 186%	•	Vitamin C 120%
Iodine 108%	•	Vitamin D 88%
Iron 167%	•	Vitamin E 249%
Magnesium 248%	•	Vitamin K 97%
Manganese 338%	•	Thiamin 235%
Molybdenum 67%	•	Riboflavin 178%
Phosphorus 140%	•	Niacin 206%
Potassium 126%	•	Folate 132%
Selenium 103%	•	Pantothenic Acid 151%
Sodium 16%	•	Biotin 150%
Sulfur 100%	•	Choline 49%
Zinc 160%

* Percent Daily Values are based on "thekryz's accummulated German DGE, EU and US Recommendations (male, 21-50, 2000 kcal/day, moderate diet)". 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	Pea Protein Powder	0	g	Powder	Bulkpowders	2500	€18.99	€0.00		0	0.0	0.00
2	ON Whey	100	g	Powder	Amazon	4500	€100.00	€2.22	45	408	10.2	81.63
3	Hafer - Nutrinax	100	g	Powder	Amazon	5000	€20.00	€0.40	50	361	68.0	14.00
4	TLN Maltodextrin	100	g	Powder	Amazon	5000	€28.00	€0.56	50	380	94.0	0.00
5	Leinsamen geschrotet	50	g	Powder	Amazon	2200	€8.09	€0.18	44	257	0.0	9.15
6	Sunflower Oil	30	g	Liquid	Supermarket	2750	€4.50	€0.05	92	265	0.0	0.00
7	Kakaopulver	16	g	Powder	Amazon DE	250	€4.50	€0.29	16	49	2.7	3.89
8	Leinsamen gemahlen	17	g	Powder		250	€3.29	€0.22	15	87	0.2	3.40
9	Coconut Powder	5	g	Powder	Swanson	300	€4.00	€0.07	60	34	1.4	0.45
10	Algenpulver	0.04	g	Powder	superfoodforyou	250	€17.00	€0.00	6250	0	0.0	0.02
11	MSM	2	g	Powder	Amazon DE	1000	€13.00	€0.03	500	0	0.0	0.00
12	Choline bitartrate	1.33	g	Powder	BulkPowders	100	€4.50	€0.06	75	0	0.0	0.00
13	Calciumcarbonat	1	g	Powder	Amazon DE	500	€3.76	€0.01	500	0	0.0	0.00
14	Peak Vitamins	3	pill	Pill	Amazon DE	240	€5.99	€0.07	80	0	0.0	0.00
15	Sanct Bernhard Vitamin-D-Mono-Tabletten	1	pill	Pill	Amazon DE	250	€10.10	€0.04	250	0	0.0	0.00
16	Kaliumchlorid	5	g	Powder	Amazon DE	1000	€9.90	€0.05	200	0	0.0	0.00
17	Nutrisorb Trace Minerals	0.05	g	Liquid	biocare.co.uk	15	€12.68	€0.04	300	0	0.0	0.00
18	Hanfprotein	50	g	Powder	Amazon	2000	€20.00	€0.50	40	179	12.0	25.00
19	Versand	0	g	Paste		1	€31.00	€0.00		0	0.0	0.00
20	Chia Seeds	0	g	Powder	Nuts	200	€8.00	€0.00		0	0.0	0.00
	Total						€327.30	€4.80		2020	188.5	137.54
	Target									2000	225.0	125.00
	% Reached									101%	84%	110%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2020	101%
Carbohydrates (g)	225	188.5	84%
Protein (g)	125	137.54	110%
Total Fat (g)	67	80.4	120%
Saturated Fat (g)	0	9.6
Monounsaturated Fat (g)	0	23.49
Polyunsaturated Fat (g)	0	28.01
Omega-3 Fatty Acids (g)	5.67	16.14	285%
Omega-6 Fatty Acids (g)	17	27.53	162%
Total Fiber (g)	30	46.7	156%
Soluble Fiber (g)	0	5.2
Insoluble Fiber (g)	0	15.4
Cholesterol (mg)	0	34.014

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	3999	10000	120%
Vitamin B6 (mg)	1.5	3	100	200%
Vitamin B12 (ug)	3	3.8		125%
Vitamin C (mg)	100	120	2000	120%
Vitamin D (IU)	800	700	4000	88%
Vitamin E (IU)	20.86	52	1000	249%
Vitamin K (ug)	120	116		97%
Thiamin (mg)	1.2	2.824		235%
Riboflavin (mg)	1.4	2.488		178%
Niacin (mg)	16	32.927	35	206%
Folate (ug)	400	528	1000	132%
Pantothenic Acid (mg)	6	9.041		151%
Biotin (ug)	50	75		150%
Choline (mg)	1220	599.964	3500	49%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.29	2.5	129%
Chloride (g)	2.3	2.508	3.6	109%
Chromium (ug)	65	43		65%
Copper (mg)	1.25	2.331	10	186%
Iodine (ug)	200	215	1100	108%
Iron (mg)	14	23.4274	45	167%
Magnesium (mg)	420	1040.4		248%
Manganese (mg)	3.5	11.834	11	338%
Molybdenum (ug)	75	50	2000	67%
Phosphorus (g)	0.7	0.983	4	140%
Potassium (g)	3.5	4.424		126%
Selenium (ug)	55	57	400	103%
Sodium (g)	1.5	0.234	2.3	16%
Sulfur (g)	2	2		100%
Zinc (mg)	11	17.6356	40	160%

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Nutrition Facts

Nutrient Profile: thekryz's accummulated German DGE, EU and US Recommendations (male, 21-50, 2000 kcal/day, moderate diet)Change

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Alpha Private

Nutrition Facts

Nutrient Profile: thekryz's accummulated German DGE, EU and US Recommendations (male, 21-50, 2000 kcal/day, moderate diet)Change

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