Name: Cheap chocolate pea protein complete porridge, low dAGE, male, no soy, 1660kCal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 85g Pea Protein Powder; 180g Rolled Porridge Oats; 40g Maize flour (fine corn meal); 15g Cocoa, dry powder, unsweetened; 15g Sugar; 25g Oil, canola (rapeseed/vegetable oil); 20ml Sunflower Oil; 1.5g Choline bitartrate; 2g MSM; 1pill Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein; 3pill Calcium & Vitamin D plus Vitamin K Tablets; 8g Lo Salt; 1g Salt, table; 1000ml Water for porridge; 1000ml Drinking Water

Amount		Ingredient	£ / day	Source
85	g	Pea Protein Powder	£0.65	Bulkpowders
180	g	Rolled Porridge Oats	£0.14	Tesco
40	g	Maize flour (fine corn meal)	£0.05	Tesco
15	g	Cocoa, dry powder, unsweetened	£0.12	Tesco
15	g	Sugar	£0.01	Sainsburys
25	g	Oil, canola (rapeseed/vegetable oil)	£0.03	Aldi
20	ml	Sunflower Oil	£0.03	Sainsburies
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
3	pill	Calcium & Vitamin D plus Vitamin K Tablets	£0.11	Healthspan
8	g	Lo Salt	£0.04	Ocado
1	g	Salt, table	£0.00	Tesco
1000	ml	Water for porridge	£0.00	Tap
1000	ml	Drinking Water	£0.00	Tap
Amounts for: Total Daily Cost:			£1.33	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

39% Carb, 24% Protein, 37% Fat

Calories1640

% Daily Values*

107%

Total Carbohydrate161g

136%

Dietary Fiber 29g

104%

Protein98g

117%

Total Fat68g

Saturated Fat6g

Monounsaturated Fat21g

Polyunsaturated Fat20g

155%

Omega-3 Fatty Acids2g

133%

Omega-6 Fatty Acids23g

Cholesterol0mg

Calcium 163%	•	Vitamin A 119%
Chloride 112%	•	Vitamin B6 185%
Chromium 100%	•	Vitamin B12 250%
Copper 248%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 100%
Iron 449%	•	Vitamin E 237%
Magnesium 110%	•	Vitamin K 115%
Manganese 416%	•	Thiamin 207%
Molybdenum 100%	•	Riboflavin 154%
Phosphorus 153%	•	Niacin 144%
Potassium 108%	•	Folate 143%
Selenium 210%	•	Pantothenic Acid 246%
Sodium 152%	•	Biotin 100%
Sulfur 104%	•	Choline 127%
Zinc 174%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". 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	85	g	Powder	Bulkpowders	2500	£18.99	£0.65	29	335	2.6	72.12
2	Rolled Porridge Oats	180	g	Powder	Tesco	1000	£0.75	£0.14	6	666	104.4	19.80
3	Maize flour (fine corn meal)	40	g	Powder	Tesco	1500	£1.79	£0.05	38	144	30.7	2.76
4	Cocoa, dry powder, unsweetened	15	g	Powder	Tesco	250	£1.99	£0.12	17	34	8.7	2.94
5	Sugar	15	g	Powder	Sainsburys	1000	£0.90	£0.01	67	60	14.8	0.00
6	Oil, canola (rapeseed/vegetable oil)	25	g	Liquid	Aldi	1000	£1.09	£0.03	40	221	0.0	0.00
7	Sunflower Oil	20	ml	Liquid	Sainsburies	5000	£6.96	£0.03	250	180	0.0	0.00
8	Choline bitartrate	1.5	g	Powder	BulkPowders	100	£3.75	£0.06	67	0	0.0	0.00
9	MSM	2	g	Powder	Bulk Powders	100	£3.49	£0.07	50	0	0.0	0.00
10	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
11	Calcium & Vitamin D plus Vitamin K Tablets	3	pill	Pill	Healthspan	240	£8.95	£0.11	80	0	0.0	0.00
12	Lo Salt	8	g	Powder	Ocado	350	£1.55	£0.04	44	0	0.0	0.00
13	Salt, table	1	g	Powder	Tesco	750	£0.29	£0.00	750	0	0.0	0.00
14	Water for porridge	1000	ml	Liquid	Tap	0	£0.00	£0.00	0	0	0.0	0.00
15	Drinking Water	1000	ml	Liquid	Tap	0	£0.00	£0.00	0	0	0.0	0.00
	Total						£72.49	£1.33		1640	161.2	97.62
	Target									1500	150.0	94.00
	% Reached									109%	107%	104%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1640	109%
Carbohydrates (g)	150	161.2	107%
Protein (g)	94	97.62	104%
Total Fat (g)	58	68.15	117%
Saturated Fat (g)		5.63
Monounsaturated Fat (g)		20.94
Polyunsaturated Fat (g)		20.42
Omega-3 Fatty Acids (g)	1.6	2.49	155%
Omega-6 Fatty Acids (g)	17	22.66	133%
Total Fiber (g)	21	28.6	136%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3580	10000	119%
Vitamin B6 (mg)	1.3	2.4	100	185%
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	47	1000	237%
Vitamin K (ug)	120	138		115%
Thiamin (mg)	1.2	2.481		207%
Riboflavin (mg)	1.3	1.998		154%
Niacin (mg)	16	23.088	35	144%
Folate (ug)	400	572	1000	143%
Pantothenic Acid (mg)	5	12.318		246%
Biotin (ug)	30	30		100%
Choline (mg)	550	698.157	3500	127%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.63	2.5	163%
Chloride (g)	2.3	2.578	3.6	112%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	2.229	10	248%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	35.8945	45	449%
Magnesium (mg)	420	463.4		110%
Manganese (mg)	2.3	9.563	11	416%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.07	4	153%
Potassium (g)	3.5	3.781		108%
Selenium (ug)	55	115	400	210%
Sodium (g)	1.5	2.281	2.3	152%
Sulfur (g)	2	2.08		104%
Zinc (mg)	11	19.1496	40	174%

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Cheap chocolate pea protein complete porridge, low dAGE, male, no soy, 1660kCal

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carb Change