Name: Chug. Oat version
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 200g Oat Flour; 200g Maltodextrin; 285g Whey Protein; 85g Soybean Oil; 65g Milk, dry, nonfat, calcium reduced; 20g Psyllium Husk Powder; 7.5g Potassium Citrate; 4g Iodised Salt; 2g Choline bitartrate; 0.5g Magnesium Glycinate; 1.1g Powdered Kirkland Multivitamin

Amount		Ingredient	$ / day	Source
200	g	Oat Flour	$0.51	Amazon
200	g	Maltodextrin	$0.56	Amazon
285	g	Whey Protein	$2.99	MyProtein
85	g	Soybean Oil	$0.60	Amazon
65	g	Milk, dry, nonfat, calcium reduced	$0.64	Local Grovery
20	g	Psyllium Husk Powder	$0.38	Amazon
7.5	g	Potassium Citrate	$0.18	PureBulk, Inc.
4	g	Iodised Salt	$0.00	Local Grocery
2	g	Choline bitartrate	$0.05	Amazon
0.5	g	Magnesium Glycinate	$0.01	Amazon
1.1	g	Powdered Kirkland Multivitamin	$0.03	Costco
Amounts for: Total Daily Cost:			$5.96	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 30% Protein, 30% Fat

Calories3756

% Daily Values*

109%

Total Carbohydrate382g

102%

Dietary Fiber 29g

112%

Protein280g

110%

Total Fat126g

Saturated Fat28g

Monounsaturated Fat25g

Polyunsaturated Fat56g

379%

Omega-3 Fatty Acids6g

290%

Omega-6 Fatty Acids49g

Cholesterol14mg

Calcium 232%	•	Vitamin A 128%
Chloride 109%	•	Vitamin B6 188%
Chromium 110%	•	Vitamin B12 275%
Copper 207%	•	Vitamin C 114%
Iodine 230%	•	Vitamin D 120%
Iron 348%	•	Vitamin E 224%
Magnesium 116%	•	Vitamin K 159%
Manganese 459%	•	Thiamin 253%
Molybdenum 110%	•	Riboflavin 163%
Phosphorus 146%	•	Niacin 156%
Potassium 102%	•	Folate 154%
Selenium 234%	•	Pantothenic Acid 228%
Sodium 131%	•	Biotin 110%
Sulfur 179%	•	Choline 156%
Zinc 168%

* Percent Daily Values are based on "Male 19-50 DRI - CARL". 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	200	g	Powder	Amazon	22680	$57.99	$0.51	113	808	131.4	29.32
2	Maltodextrin	200	g	Powder	Amazon	22679	$64.00	$0.56	113	764	188.0	0.00
3	Whey Protein	285	g	Powder	MyProtein	10000	$105.00	$2.99	35	1140	11.4	228.00
4	Soybean Oil	85	g	Liquid	Amazon	907	$6.35	$0.60	11	751	0.0	0.00
5	Milk, dry, nonfat, calcium reduced	65	g	Powder	Local Grovery	920	$9.00	$0.64	14	226	33.8	22.75
6	Psyllium Husk Powder	20	g	Powder	Amazon	680	$13.00	$0.38	34	67	17.8	0.00
7	Potassium Citrate	7.5	g	Powder	PureBulk, Inc.	1000	$24.50	$0.18	133	0	0.0	0.00
8	Iodised Salt	4	g	Powder	Local Grocery	737	$0.69	$0.00	184	0	0.0	0.00
9	Choline bitartrate	2	g	Powder	Amazon	1000	$22.75	$0.05	500	0	0.0	0.00
10	Magnesium Glycinate	0.5	g	Powder	Amazon	1000	$28.00	$0.01	2000	0	0.0	0.00
11	Powdered Kirkland Multivitamin	1.1	g	Powder	Costco	550	$13.99	$0.03	500	0	0.0	0.00
	Total						$345.27	$5.96		3756	382.4	280.07
	Target									3438	352.0	249.00
	% Reached									109%	109%	112%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	3438	3756	109%
Carbohydrates (g)	352	382.4	109%
Protein (g)	249	280.07	112%
Total Fat (g)	115	126.04	110%
Saturated Fat (g)	0	28.21
Monounsaturated Fat (g)	0	25.11
Polyunsaturated Fat (g)	0	55.7
Omega-3 Fatty Acids (g)	1.6	6.06	379%
Omega-6 Fatty Acids (g)	17	49.23	290%
Total Fiber (g)	28	28.6	102%
Soluble Fiber (g)	0	13.3
Insoluble Fiber (g)	0	2.2
Cholesterol (mg)	0	14.3

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3850	10000	128%
Vitamin B6 (mg)	1.3	2.5	100	188%
Vitamin B12 (ug)	2.4	6.6		275%
Vitamin C (mg)	90	102	2000	114%
Vitamin D (IU)	600	723	4000	120%
Vitamin E (IU)	20	45	1000	224%
Vitamin K (ug)	120	190		159%
Thiamin (mg)	1.2	3.034		253%
Riboflavin (mg)	1.3	2.12		163%
Niacin (mg)	16	24.948	35	156%
Folate (ug)	400	614	1000	154%
Pantothenic Acid (mg)	5	11.402		228%
Biotin (ug)	30	33		110%
Choline (mg)	550	859.885	3500	156%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.31	2.5	232%
Chloride (g)	2.3	2.506	3.6	109%
Chromium (ug)	35	39		110%
Copper (mg)	0.9	1.864	10	207%
Iodine (ug)	150	345	1100	230%
Iron (mg)	8	27.8	45	348%
Magnesium (mg)	420	488.9		116%
Manganese (mg)	2.3	10.568	11	459%
Molybdenum (ug)	45	50	2000	110%
Phosphorus (g)	0.7	1.024	4	146%
Potassium (g)	3.5	3.557		102%
Selenium (ug)	55	129	400	234%
Sodium (g)	1.5	1.964	2.3	131%
Sulfur (g)	2	3.58		179%
Zinc (mg)	11	18.5	40	168%

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Chug. Oat version Weight GainBodybuildingTasty!

Nutrition Facts

Nutrient Profile: Male 19-50 DRI - CARL Change

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Nutrition Facts

Nutrient Profile: Male 19-50 DRI - CARLChange

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Nutrient Profile: Male 19-50 DRI - CARL Change