Name: Cheap Chocolate Oat Complete Porridge, male 2500kCals
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 59g Olympus protein mix (chocolate); 125g Rolled Porridge Oats; 110g Flour; 230g Maize flour (fine corn meal); 19g Neals Yard Wholefoods Natural Wheat Bran; 30g Oil, canola (rapeseed oil); 30ml 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; 10g Lo Salt; 810ml Water for porridge; 1000ml Drinking Water

Amount		Ingredient	£ / day	Source
59	g	Olympus protein mix (chocolate)	£0.35	OlympusHealth
125	g	Rolled Porridge Oats	£0.09	Tesco
110	g	Flour	£0.05	Sainsburies
230	g	Maize flour (fine corn meal)	£0.27	Tesco
19	g	Neals Yard Wholefoods Natural Wheat Bran	£0.03	Holland and Barrett
30	g	Oil, canola (rapeseed oil)	£0.03	Aldi
30	ml	Sunflower Oil	£0.04	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	g	Lo Salt	£0.04	Ocado
810	ml	Water for porridge	£0.00	Tap
1000	ml	Drinking Water	£0.00	Tap
Amounts for: Total Daily Cost:			£1.20	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

56% Carb, 14% Protein, 30% Fat

Calories2509

% Daily Values*

141%

Total Carbohydrate352g

150%

Dietary Fiber 42g

106%

Protein90g

129%

Total Fat84g

Saturated Fat9g

Monounsaturated Fat27g

Polyunsaturated Fat32g

189%

Omega-3 Fatty Acids3g

192%

Omega-6 Fatty Acids33g

Cholesterol0mg

Calcium 152%	•	Vitamin A 132%
Chloride 140%	•	Vitamin B6 262%
Chromium 100%	•	Vitamin B12 250%
Copper 245%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 100%
Iron 450%	•	Vitamin E 276%
Magnesium 172%	•	Vitamin K 118%
Manganese 476%	•	Thiamin 296%
Molybdenum 100%	•	Riboflavin 209%
Phosphorus 223%	•	Niacin 218%
Potassium 142%	•	Folate 203%
Selenium 325%	•	Pantothenic Acid 277%
Sodium 109%	•	Biotin 100%
Sulfur 106%	•	Choline 133%
Zinc 196%

* 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)	59	g	Powder	OlympusHealth	10000	£59.98	£0.35	169	240	6.3	46.20
2	Rolled Porridge Oats	125	g	Powder	Tesco	1000	£0.75	£0.09	8	463	72.5	13.75
3	Flour	110	g	Powder	Sainsburies	1500	£0.65	£0.05	14	400	84.0	11.35
4	Maize flour (fine corn meal)	230	g	Powder	Tesco	1500	£1.79	£0.27	7	830	176.6	15.87
5	Neals Yard Wholefoods Natural Wheat Bran	19	g	Powder	Holland and Barrett	750	£0.99	£0.03	39	41	12.3	2.95
6	Oil, canola (rapeseed oil)	30	g	Liquid	Aldi	1000	£1.09	£0.03	33	265	0.0	0.00
7	Sunflower Oil	30	ml	Liquid	Sainsburies	5000	£6.96	£0.04	167	270	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	g	Powder	Ocado	350	£1.55	£0.04	35	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	£1.20		2509	351.7	90.13
	Target									2000	250.0	85.00
	% Reached									125%	141%	106%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2509	125%
Carbohydrates (g)	250	351.7	141%
Protein (g)	85	90.13	106%
Total Fat (g)	65	84.08	129%
Saturated Fat (g)		9.34
Monounsaturated Fat (g)		27.46
Polyunsaturated Fat (g)		31.9
Omega-3 Fatty Acids (g)	1.6	3.02	189%
Omega-6 Fatty Acids (g)	17	32.56	192%
Total Fiber (g)	28	41.9	150%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3964	10000	132%
Vitamin B6 (mg)	1.3	3.4	100	262%
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	55	1000	276%
Vitamin K (ug)	120	142		118%
Thiamin (mg)	1.2	3.557		296%
Riboflavin (mg)	1.3	2.722		209%
Niacin (mg)	16	34.851	35	218%
Folate (ug)	400	814	1000	203%
Pantothenic Acid (mg)	5	13.853		277%
Biotin (ug)	30	30		100%
Choline (mg)	550	729.339	3500	133%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.52	2.5	152%
Chloride (g)	2.3	3.216	3.6	140%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	2.201	10	245%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	35.9622	45	450%
Magnesium (mg)	420	723.6		172%
Manganese (mg)	2.3	10.94	11	476%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.562	4	223%
Potassium (g)	3.5	4.987		142%
Selenium (ug)	55	179	400	325%
Sodium (g)	1.5	1.636	2.3	109%
Sulfur (g)	2	2.12		106%
Zinc (mg)	11	21.5619	40	196%

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Cheap Chocolate Oat Complete Porridge, male 2500kCals

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