Name: Chocolate Oat (oats, inexpensive oils)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Oat Flour/Powder; 200g Pure Whey Protein; 50g Cocoa Powder; 18.5g Optimum Nutrition Fitness Fiber; 15g Lecithin; 42ml Canola Oil; 41ml Coconut Oil; 41ml MCT Oil; 1g Vitamin C; 6g Morton Iodized Table Salt; 5g Potassium Citrate; 2g Calcium Carbonate; 1pill Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein; 1pill Holland and Barrett Vitamin B12 Time Release; 1pill Super K with Advanced K2 Complex; 3pill Omega Brite Pills; 1pill Vitamin D; 2pill Selenium

Amount		Ingredient	$ / day	Source
100	g	Oat Flour/Powder	$0.17	Strictly Bulk
200	g	Pure Whey Protein	$3.79	Bulk Powders
50	g	Cocoa Powder	$0.66	Strictly Bulk
18.5	g	Optimum Nutrition Fitness Fiber	$1.42	bodybulding.com
15	g	Lecithin	$1.16	Amazon CA
42	ml	Canola Oil	$0.05	Sainsbury's
41	ml	Coconut Oil	$0.41	Indian Grocery Store
41	ml	MCT Oil	$1.30	bodybulding.com
1	g	Vitamin C	$0.10	Bulk Supplements
6	g	Morton Iodized Table Salt	$0.01	Any shop
5	g	Potassium Citrate	$0.40	Bulk Supplements
2	g	Calcium Carbonate	$0.11	Bulk Supplements
1	pill	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	$0.03	Amazon UK
1	pill	Holland and Barrett Vitamin B12 Time Release	$0.04	Holland and Barrett
1	pill	Super K with Advanced K2 Complex	$0.26	Amazon CA
3	pill	Omega Brite Pills	$0.00	Omega Brite
1	pill	Vitamin D	$0.07	Amazon
2	pill	Selenium	$0.10	Amazon
Amounts for: Total Daily Cost:			$10.06	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

15% Carb, 29% Protein, 56% Fat

Calories2578

% Daily Values*

38%

Total Carbohydrate94g

133%

Dietary Fiber 37g

219%

Protein186g

244%

Total Fat158g

Saturated Fat88g

Monounsaturated Fat33g

Polyunsaturated Fat17g

340%

Omega-3 Fatty Acids5g

87%

Omega-6 Fatty Acids15g

Cholesterol0mg

Calcium 200%	•	Vitamin A 123%
Chloride 21%	•	Vitamin B6 166%
Chromium 100%	•	Vitamin B12 > 41917%
Copper 355%	•	Vitamin C 1222%
Iodine 280%	•	Vitamin D 233%
Iron 398%	•	Vitamin E 211%
Magnesium 141%	•	Vitamin K 1883%
Manganese 357%	•	Thiamin > 66853%
Molybdenum 544%	•	Riboflavin > 138609%
Phosphorus 254%	•	Niacin 141%
Potassium 120%	•	Folate 137%
Selenium 902%	•	Pantothenic Acid 207%
Sodium 177%	•	Biotin 100%
Sulfur 341%	•	Choline 634%
Zinc 160%

* 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	Oat Flour/Powder	100	g	Powder	Strictly Bulk	1000	$1.74	$0.17	10	440	59.2	14.70
2	Pure Whey Protein	200	g	Powder	Bulk Powders	11340	$214.69	$3.79	57	804	10.0	160.00
3	Cocoa Powder	50	g	Powder	Strictly Bulk	1000	$13.21	$0.66	20	173	6.3	11.25
4	Optimum Nutrition Fitness Fiber	18.5	g	Powder	bodybulding.com	195	$15.00	$1.42	11	28	17.1	0.00
5	Lecithin	15	g	Powder	Amazon CA	454	$35.00	$1.16	30	105	1.5	0.00
6	Canola Oil	42	ml	Liquid	Sainsbury's	1000	$1.13	$0.05	24	342	0.0	0.00
7	Coconut Oil	41	ml	Paste	Indian Grocery Store	500	$5.00	$0.41	12	336	0.0	0.00
8	MCT Oil	41	ml	Liquid	bodybulding.com	946	$30.00	$1.30	23	336	0.0	0.00
9	Vitamin C	1	g	Powder	Bulk Supplements	100	$10.00	$0.10	100	0	0.0	0.00
10	Morton Iodized Table Salt	6	g	Powder	Any shop	1000	$1.00	$0.01	167	0	0.0	0.00
11	Potassium Citrate	5	g	Powder	Bulk Supplements	250	$20.00	$0.40	50	0	0.0	0.00
12	Calcium Carbonate	2	g	Powder	Bulk Supplements	250	$14.00	$0.11	125	0	0.0	0.00
13	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	1	pill	Pill	Amazon UK	500	$14.99	$0.03	500	0	0.0	0.00
14	Holland and Barrett Vitamin B12 Time Release	1	pill	Pill	Holland and Barrett	100	$4.00	$0.04	100	0	0.0	0.00
15	Super K with Advanced K2 Complex	1	pill	Pill	Amazon CA	90	$23.00	$0.26	90	0	0.0	0.00
16	Omega Brite Pills	3	pill	Pill	Omega Brite	60	$0.00	$0.00	20	15	0.0	0.00
17	Vitamin D	1	pill	Pill	Amazon	180	$12.00	$0.07	180	0	0.0	0.00
18	Selenium	2	pill	Powder	Amazon	100	$4.83	$0.10	50	0	0.0	0.00
	Total						$419.59	$10.06		2578	94.0	185.95
	Target									2000	250.0	85.00
	% Reached									129%	38%	219%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2578	129%
Carbohydrates (g)	250	94	38%
Protein (g)	85	185.95	219%
Total Fat (g)	65	158.39	244%
Saturated Fat (g)		88.41
Monounsaturated Fat (g)		32.56
Polyunsaturated Fat (g)		16.56
Omega-3 Fatty Acids (g)	1.6	5.44	340%
Omega-6 Fatty Acids (g)	17	14.72	87%
Total Fiber (g)	28	37.3	133%
Soluble Fiber (g)		7
Insoluble Fiber (g)		16.1
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3700	10000	123%
Vitamin B6 (mg)	1.3	2.2	100	166%
Vitamin B12 (ug)	2.4	1006		> 5000%
Vitamin C (mg)	90	1100	2000	1222%
Vitamin D (IU)	600	1400	4000	233%
Vitamin E (IU)	20	42	1000	211%
Vitamin K (ug)	120	2260		1883%
Thiamin (mg)	1.2	802.239		> 5000%
Riboflavin (mg)	1.3	1801.92		> 5000%
Niacin (mg)	16	22.593	35	141%
Folate (ug)	400	548	1000	137%
Pantothenic Acid (mg)	5	10.327		207%
Biotin (ug)	30	30		100%
Choline (mg)	550	3485.9	3500	634%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2	2.5	200%
Chloride (g)	2.3	0.494	3.6	21%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	3.194	10	355%
Iodine (ug)	150	420	1100	280%
Iron (mg)	8	31.87	45	398%
Magnesium (mg)	420	593.5		141%
Manganese (mg)	2.3	8.218	11	357%
Molybdenum (ug)	45	245	2000	544%
Phosphorus (g)	0.7	1.779	4	254%
Potassium (g)	3.5	4.187		120%
Selenium (ug)	55	496	400	902%
Sodium (g)	1.5	2.657	2.3	177%
Sulfur (g)	2	6.81		341%
Zinc (mg)	11	17.605	40	160%

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Chocolate Oat (oats, inexpensive oils) Private

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change

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Chocolate Oat (oats, inexpensive oils) Private

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