Complete Foods

Coastal Chow

by blueplectrum
Last updated May 10, 2014 Copy
AmountIngredient£ / daySource
90gOptimum Nutrition Gold Standard 100% Whey Protein Powder Drink Mix Double Rich Chocolate£3.83Amazon
35gCoconut Oil£1.40Amazon
1000mlCoconut Milk£2.11Tesco
10mlOmega 3 Oil£0.68Amazon
20gAnimal Pak Supplement£0.98Amazon
1pillIron Tablets£0.12Amazon
50gSCI-MX Nutrition Diet Pro Meal 2 kg£1.37Amazon
50mlExtra Virgin Olive Oil£0.59Amazon
1pillVitamin K supplement£0.13Amazon
1pillCholine bitartrate£0.17Amazon
10pillPotassium supplement£1.01Amazon
Amounts for:
Total Daily Cost:
£12.40Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
12% Carb, 25% Protein, 63% Fat
Calories1654
% Daily Values*
86%
Total Carbohydrate48g
12%
Dietary Fiber 5g
93%
Protein104g
101%
Total Fat117g
Saturated Fat58g
Monounsaturated Fat7g
Polyunsaturated Fat43g
153%
Omega-3 Fatty Acids2g
0%
Omega-6 Fatty Acids0g
Cholesterol129mg
Calcium
220%
•Vitamin A
215%
Chloride
0%
•Vitamin B6
> 6429%
Chromium
120%
•Vitamin B12
367%
Copper
23%
•Vitamin C
2505%
Iodine
54%
•Vitamin D
85%
Iron
747%
•Vitamin E
2500%
Magnesium
50%
•Vitamin K
143%
Manganese
125%
•Thiamin
3800%
Molybdenum
0%
•Riboflavin
2923%
Phosphorus
111%
•Niacin
241%
Potassium
60%
•Folate
100%
Selenium
33%
•Pantothenic Acid
Sodium
53%
•Biotin
429%
Sulfur
0%
•Choline
114%
Zinc
0%
 
* Percent Daily Values are based on "Blueplectrum's NP". 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
Optimum Nutrition Gold Standard 100% Whey Protein Powder Drink Mix Double Rich Chocolate
90
gPowderAmazon908
£38.67
£3.83
103528.873.47
2
Coconut Oil
35
gPasteAmazon800
£31.98
£1.40
233000.00.00
3
Coconut Milk
1000
mlLiquidTesco1000
£2.11
£2.11
126020.02.00
4
Omega 3 Oil
10
mlLiquidAmazon480
£32.83
£0.68
48800.00.00
5
Animal Pak Supplement
20
gPowderAmazon880
£43.20
£0.98
44201.03.00
6
Iron Tablets
1
pillPillAmazon120
£14.30
£0.12
12000.00.00
7
SCI-MX Nutrition Diet Pro Meal 2 kg
50
gPowderAmazon2000
£54.74
£1.37
4019218.526.00
8
Extra Virgin Olive Oil
50
mlLiquidAmazon1000
£11.77
£0.59
204500.00.00
9
Vitamin K supplement
1
pillPillAmazon100
£13.29
£0.13
10000.00.00
10
Choline bitartrate
1
pillPillAmazon100
£17.26
£0.17
10000.00.00
11
Potassium supplement
10
pillPillAmazon100
£10.09
£1.01
1000.00.00
Total
£270.24
£12.40
165448.3104.47
Target
171756.0112.00
% Reached
96%86%93%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: Blueplectrum's NPChange
MacroTargetRecipeMax%
Calories (kcal)1717165496%
Carbohydrates (g)5648.386%
Protein (g)112104.4793%
Total Fat (g)116116.99101%
Saturated Fat (g)058.34
Monounsaturated Fat (g)07.2
Polyunsaturated Fat (g)043.25
Omega-3 Fatty Acids (g)1.52.3153%
Omega-6 Fatty Acids (g)30170%
Total Fiber (g)404.812%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)0128.776300
VitaminsTargetRecipeMax%
Vitamin A (IU)230049504600215%
Vitamin B6 (mg)1.490200> 5000%
Vitamin B12 (ug)1.55.52000367%
Vitamin C (mg)40100210002505%
Vitamin D (IU)400340100085%
Vitamin E (IU)61508102500%
Vitamin K (ug)701001000143%
Thiamin (mg)1381003800%
Riboflavin (mg)1.338402923%
Niacin (mg)1741500241%
Folate (ug)2002001000100%
Pantothenic Acid (mg)038200
Biotin (ug)35150429%
Choline (mg)5506253500114%
MineralsTargetRecipeMax%
Calcium (g)12.22.5220%
Chloride (g)2.303.80%
Chromium (ug)253010000120%
Copper (mg)1.30.31023%
Iodine (ug)1407550054%
Iron (mg)8.76544747%
Magnesium (mg)400200125050%
Manganese (mg)22.56125%
Molybdenum (ug)7502000%
Phosphorus (g)0.60.6654111%
Potassium (g)3.52.1660%
Selenium (ug)752540033%
Sodium (g)1.50.792.453%
Sulfur (g)2.507.50%
Zinc (mg)250500%

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