Name: Copy of Lekker
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0g Super Pea Protein Isolate; 50g Hemp protein powder; 100g Pure WHEY Protein (Flavored); 140g Ultra Fine Scottish Oats; 75g Maltodextrin; 89g Soja Meel (vet); 400ml Halfvolle Melk; 1pill Kruidvat multi A-Z compleet; 1.5g Choline bitartrate; 4g Lo salt; 1pill Kruidvat Omega 3-6-9; 2pill Calcium Supplement Kruidvat; 1pill Magnesium tabletten Kruidvat; 1pill Selenium Supplement; 1pill Foliumzuur 400 mcg; 1pill Chromium Picolinate (Chroom); 1pill Kalium 250; 2g MSM Sulfur Poeder; 0g Psyllium Seed Husk Fiber; 0g GLUCOMANNAN (KONJAC); 0g Banaan; 0ml Lidl Olijfolie; 0pill Super Multi; 0pill Rainbow Light Prenatal One Multivitamin; 3g Jozo Naturel Tafelzout

Amount		Ingredient	€ / day	Source
0	g	Super Pea Protein Isolate	€0.00	Bulk Powders
50	g	Hemp protein powder	€0.96	Bulk Powders
100	g	Pure WHEY Protein (Flavored)	€1.13	BulkPowders
140	g	Ultra Fine Scottish Oats	€0.33	Bulk Powders
75	g	Maltodextrin	€0.22	Bulk powders
89	g	Soja Meel (vet)	€0.71	Lokale Natuurwinkel bijv; de tuinen
400	ml	Halfvolle Melk	€0.35	Albert Hein
1	pill	Kruidvat multi A-Z compleet	€0.04	Kruidvat
1.5	g	Choline bitartrate	€0.07	Bulk Powders
4	g	Lo salt	€0.08
1	pill	Kruidvat Omega 3-6-9	€0.13	Kruidvat
2	pill	Calcium Supplement Kruidvat	€0.08	Kruidvat
1	pill	Magnesium tabletten Kruidvat	€0.03	Kruidvat
1	pill	Selenium Supplement	€0.14	Vitamin store (NL)
1	pill	Foliumzuur 400 mcg	€0.07	Vitamin store (NL)
1	pill	Chromium Picolinate (Chroom)	€0.12	Vitamin store (NL)
1	pill	Kalium 250	€0.21	Vitaminstore.nl
2	g	MSM Sulfur Poeder	€0.06	Body&Fitshop
0	g	Psyllium Seed Husk Fiber	€0.00	Bulk Powders
0	g	GLUCOMANNAN (KONJAC)	€0.00	BulkPowders
0	g	Banaan	€0.00	Supermarkt
0	ml	Lidl Olijfolie	€0.00	Lidl
0	pill	Super Multi	€0.00	Vitaminstore
0	pill	Rainbow Light Prenatal One Multivitamin	€0.00	Amazon UK
3	g	Jozo Naturel Tafelzout	€0.01	AH
Amounts for: Total Daily Cost:			€4.74	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

43% Carb, 33% Protein, 24% Fat

Calories1996

% Daily Values*

94%

Total Carbohydrate213g

112%

Dietary Fiber 32g

102%

Protein164g

111%

Total Fat52g

Saturated Fat16g

Monounsaturated Fat10g

Polyunsaturated Fat9g

109%

Omega-3 Fatty Acids2g

25%

Omega-6 Fatty Acids4g

Cholesterol20mg

Calcium 180%	•	Vitamin A 198%
Chloride 220%	•	Vitamin B6 156%
Chromium 313%	•	Vitamin B12 164%
Copper 150%	•	Vitamin C 110%
Iodine 100%	•	Vitamin D 200%
Iron 176%	•	Vitamin E 105%
Magnesium 135%	•	Vitamin K 100%
Manganese 109%	•	Thiamin 172%
Molybdenum 119%	•	Riboflavin 168%
Phosphorus 141%	•	Niacin 100%
Potassium 108%	•	Folate 150%
Selenium 227%	•	Pantothenic Acid 100%
Sodium 123%	•	Biotin 136%
Sulfur 100%	•	Choline 112%
Zinc 193%

* Percent Daily Values are based on "[NL] 2100kCal Nutrient Profile". 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	Super Pea Protein Isolate	0	g	Powder	Bulk Powders	5000	€44.53	€0.00		0	0.0	0.00
2	Hemp protein powder	50	g	Powder	Bulk Powders	5000	€95.65	€0.96	100	185	7.7	25.00
3	Pure WHEY Protein (Flavored)	100	g	Powder	BulkPowders	5000	€56.41	€1.13	50	436	10.0	77.30
4	Ultra Fine Scottish Oats	140	g	Powder	Bulk Powders	5000	€11.87	€0.33	36	505	85.5	15.40
5	Maltodextrin	75	g	Powder	Bulk powders	5000	€14.55	€0.22	67	279	70.5	0.00
6	Soja Meel (vet)	89	g	Powder	Lokale Natuurwinkel bijv; de tuinen	500	€4.00	€0.71	6	398	20.9	31.86
7	Halfvolle Melk	400	ml	Liquid	Albert Hein	1500	€1.33	€0.35	4	192	18.0	14.00
8	Kruidvat multi A-Z compleet	1	pill	Pill	Kruidvat	120	€4.29	€0.04	120	0	0.0	0.00
9	Choline bitartrate	1.5	g	Powder	Bulk Powders	100	€4.49	€0.07	67	0	0.0	0.00
10	Lo salt	4	g	Powder		75	€1.50	€0.08	19	0	0.0	0.00
11	Kruidvat Omega 3-6-9	1	pill	Pill	Kruidvat	60	€7.99	€0.13	60	0	0.0	0.00
12	Calcium Supplement Kruidvat	2	pill	Pill	Kruidvat	90	€3.50	€0.08	45	0	0.0	0.00
13	Magnesium tabletten Kruidvat	1	pill	Pill	Kruidvat	90	€2.99	€0.03	90	0	0.0	0.00
14	Selenium Supplement	1	pill	Pill	Vitamin store (NL)	100	€13.60	€0.14	100	0	0.0	0.00
15	Foliumzuur 400 mcg	1	pill	Pill	Vitamin store (NL)	100	€6.95	€0.07	100	0	0.0	0.00
16	Chromium Picolinate (Chroom)	1	pill	Pill	Vitamin store (NL)	90	€11.10	€0.12	90	0	0.0	0.00
17	Kalium 250	1	pill	Pill	Vitaminstore.nl	60	€12.80	€0.21	60	0	0.0	0.00
18	MSM Sulfur Poeder	2	g	Powder	Body&Fitshop	250	€7.50	€0.06	125	0	0.0	0.00
19	Psyllium Seed Husk Fiber	0	g	Powder	Bulk Powders	1000	€14.24	€0.00		0	0.0	0.00
20	GLUCOMANNAN (KONJAC)	0	g	Powder	BulkPowders	100	€7.78	€0.00		0	0.0	0.00
21	Banaan	0	g	Paste	Supermarkt	100	€0.25	€0.00		0	0.0	0.00
22	Lidl Olijfolie	0	ml	Liquid	Lidl	750	€2.99	€0.00		0	0.0	0.00
23	Super Multi	0	pill	Pill	Vitaminstore	60	€34.95	€0.00		0	0.0	0.00
24	Rainbow Light Prenatal One Multivitamin	0	pill	Pill	Amazon UK	150	€32.50	€0.00		0	0.0	0.00
25	Jozo Naturel Tafelzout	3	g	Powder	AH	125	€0.37	€0.01	42	0	0.0	0.00
	Total						€398.13	€4.74		1996	212.6	163.56
	Target									2100	225.0	160.00
	% Reached									95%	94%	102%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2100	1996	95%
Carbohydrates (g)	225	212.6	94%
Protein (g)	160	163.56	102%
Total Fat (g)	47	52.05	111%
Saturated Fat (g)	0	16.47
Monounsaturated Fat (g)	0	10.12
Polyunsaturated Fat (g)	0	8.58
Omega-3 Fatty Acids (g)	1.6	1.75	109%
Omega-6 Fatty Acids (g)	17	4.3	25%
Total Fiber (g)	28	31.5	112%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	20

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	1000	1980	5000	198%
Vitamin B6 (mg)	1.4	2.2	25	156%
Vitamin B12 (ug)	2.5	4.1		164%
Vitamin C (mg)	80	88	2000	110%
Vitamin D (IU)	400	800	2000	200%
Vitamin E (IU)	20	21	500	105%
Vitamin K (ug)	75	75		100%
Thiamin (mg)	1.1	1.888		172%
Riboflavin (mg)	1.4	2.347		168%
Niacin (mg)	16	16	35	100%
Folate (ug)	400	600	1000	150%
Pantothenic Acid (mg)	6	6		100%
Biotin (ug)	50	68		136%
Choline (mg)	550	616.5	3500	112%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.8	2.5	180%
Chloride (g)	1	2.2	3.6	220%
Chromium (ug)	40	125		313%
Copper (mg)	1	1.5	10	150%
Iodine (ug)	150	150	600	100%
Iron (mg)	14	24.6856	60	176%
Magnesium (mg)	350	473.7		135%
Manganese (mg)	2.3	2.5	11	109%
Molybdenum (ug)	50	59	600	119%
Phosphorus (g)	0.7	0.987	4	141%
Potassium (g)	3	3.236		108%
Selenium (ug)	55	125	300	227%
Sodium (g)	1.5	1.846	2.5	123%
Sulfur (g)	2	2		100%
Zinc (mg)	11	21.272	25	193%

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Nutrition Facts

Nutrient Profile: [NL] 2100kCal Nutrient Profile Change

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Nutrition Facts

Nutrient Profile: [NL] 2100kCal Nutrient ProfileChange

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Nutrient Profile: [NL] 2100kCal Nutrient Profile Change