Name: 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

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Nutrition Facts

Amount Per Day

47% Carb, 15% Protein, 38% Fat

Calories1485

% Daily Values*

137%

Total Carbohydrate178g

111%

Dietary Fiber 28g

123%

Protein58g

177%

Total Fat62g

Saturated Fat6g

Monounsaturated Fat23g

Polyunsaturated Fat21g

Omega-3 Fatty Acids3g

Omega-6 Fatty Acids21g

Cholesterol0mg

Calcium 150%	•	Vitamin A 515%
Chloride 147%	•	Vitamin B6 209%
Chromium 140%	•	Vitamin B12 250%
Copper 196%	•	Vitamin C 120%
Iodine 100%	•	Vitamin D 100%
Iron 166%	•	Vitamin E 158%
Magnesium 168%	•	Vitamin K 156%
Manganese 534%	•	Thiamin 260%
Molybdenum 100%	•	Riboflavin 218%
Phosphorus 143%	•	Niacin 216%
Potassium 97%	•	Folate 178%
Selenium 251%	•	Pantothenic Acid 247%
Sodium 105%	•	Biotin 100%
Sulfur 108%	•	Choline 161%
Zinc 223%

* Percent Daily Values are based on "Petite female 19-30, Sedentary, Non-Lactating". 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									1250	130.0	47.00
	% Reached									119%	137%	123%
	Safe Maximum									1800	0.0	0.00
	% Max Reached									83%	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1250	1485	1800	119%
Carbohydrates (g)	130	177.9		137%
Protein (g)	47	57.92		123%
Total Fat (g)	35	61.98		177%
Saturated Fat (g)	0	6.31
Monounsaturated Fat (g)	0	23.28
Polyunsaturated Fat (g)	0	21.24
Omega-3 Fatty Acids (g)	0	2.91
Omega-6 Fatty Acids (g)	0	21.14
Total Fiber (g)	25	27.7		111%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	3604	10000	515%
Vitamin B6 (mg)	1.3	2.7	100	209%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	75	90	2000	120%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	30	48	1000	158%
Vitamin K (ug)	90	140		156%
Thiamin (mg)	1.1	2.865		260%
Riboflavin (mg)	1.1	2.402		218%
Niacin (mg)	14	30.192	35	216%
Folate (ug)	400	711	1000	178%
Pantothenic Acid (mg)	5	12.326		247%
Biotin (ug)	30	30		100%
Choline (mg)	425	684.83	3500	161%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.5	2.5	150%
Chloride (g)	2.3	3.376	3.6	147%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	1.761	10	196%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	29.832	45	166%
Magnesium (mg)	310	521.3		168%
Manganese (mg)	1.8	9.619	11	534%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.998	4	143%
Potassium (g)	4.7	4.542		97%
Selenium (ug)	55	138	400	251%
Sodium (g)	1.5	1.58	2.3	105%
Sulfur (g)	2	2.16		108%
Zinc (mg)	8	17.8272	40	223%

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Cheap Chocolate Oat Complete Porridge, female 1500kCals

Nutrition Facts

Nutrient Profile: Petite female 19-30, Sedentary, Non-LactatingChange

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Nutrient Profile: Petite female 19-30, Sedentary, Non-Lactating Change