Name: Erblent 1.2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Ultra Fine Scottish Oats; 90g Beef Protein Isolate 97 (Hydrobeef); 10g Hemp protein powder; 1pill MittVal Sport; 5g Creatine Monohydrate; 0pill NOW Foods DHA-500; 0pill NOW Foods Super Omega EPA; 2g Choline bitartrate; 25ml Flaxseed Oil; 5g Iodised Salt; 500ml Oatley Havremjölk+; 15ml NOW Foods MCT Oil; 1g Magnesium Citrate; 0g Soybean Oil; 1pill Man; 250g Risenta Majsmjöl; 50ml Extra Virgin Olive Oil

Amount		Ingredient	€ / day	Source
100	g	Ultra Fine Scottish Oats	€0.46	Bulk Powders
90	g	Beef Protein Isolate 97 (Hydrobeef)	€2.07	Bulk Powders
10	g	Hemp protein powder	€0.33	Bulk Powders
1	pill	MittVal Sport	€0.00	Apoteket
5	g	Creatine Monohydrate	€0.09	Bulk Powders
0	pill	NOW Foods DHA-500	€0.00	iHerb
0	pill	NOW Foods Super Omega EPA	€0.00	iHerb
2	g	Choline bitartrate	€0.02	Amazon
25	ml	Flaxseed Oil	€0.40	ICA
5	g	Iodised Salt	€0.01	local
500	ml	Oatley Havremjölk+	€1.00	ICA
15	ml	NOW Foods MCT Oil	€0.30	iHerb
1	g	Magnesium Citrate	€0.05	PureBulk
0	g	Soybean Oil	€0.00	Amazon
1	pill	Man	€0.16	Apoteket
250	g	Risenta Majsmjöl	€1.25	ICA
50	ml	Extra Virgin Olive Oil	€0.32	local
Amounts for: Total Daily Cost:			€6.48	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

44% Carb, 20% Protein, 36% Fat

Calories2635

% Daily Values*

112%

Total Carbohydrate286g

102%

Dietary Fiber 29g

68%

Protein130g

123%

Total Fat105g

Saturated Fat27g

Monounsaturated Fat41g

Polyunsaturated Fat25g

841%

Omega-3 Fatty Acids14g

302%

Omega-6 Fatty Acids12g

Cholesterol0mg

Calcium 141%	•	Vitamin A 177%
Chloride 130%	•	Vitamin B6 377%
Chromium 357%	•	Vitamin B12 267%
Copper 277%	•	Vitamin C 72%
Iodine 307%	•	Vitamin D 100%
Iron 385%	•	Vitamin E 571%
Magnesium 149%	•	Vitamin K 88%
Manganese 412%	•	Thiamin 606%
Molybdenum 278%	•	Riboflavin 403%
Phosphorus 141%	•	Niacin 274%
Potassium 52%	•	Folate 147%
Selenium 216%	•	Pantothenic Acid 237%
Sodium 190%	•	Biotin 317%
Sulfur 46%	•	Choline 160%
Zinc 371%

* Percent Daily Values are based on "ErikBjare's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)". 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	Ultra Fine Scottish Oats	100	g	Powder	Bulk Powders	1000	€4.60	€0.46	10	380	69.0	13.00
2	Beef Protein Isolate 97 (Hydrobeef)	90	g	Powder	Bulk Powders	1000	€23.00	€2.07	11	354	0.0	87.30
3	Hemp protein powder	10	g	Powder	Bulk Powders	1000	€33.40	€0.33	100	37	1.5	4.70
4	MittVal Sport	1	pill	Pill	Apoteket	100	€0.00	€0.00	100	0	0.0	0.00
5	Creatine Monohydrate	5	g	Powder	Bulk Powders	1000	€18.60	€0.09	200	0	0.0	0.00
6	NOW Foods DHA-500	0	pill	Pill	iHerb	180	€30.00	€0.00		0	0.0	0.00
7	NOW Foods Super Omega EPA	0	pill	Pill	iHerb	240	€25.00	€0.00		0	0.0	0.00
8	Choline bitartrate	2	g	Powder	Amazon	500	€4.99	€0.02	250	0	0.0	0.00
9	Flaxseed Oil	25	ml	Liquid	ICA	250	€4.00	€0.40	10	221	0.0	0.00
10	Iodised Salt	5	g	Powder	local	500	€0.90	€0.01	100	0	0.0	0.00
11	Oatley Havremjölk+	500	ml	Liquid	ICA	1000	€2.00	€1.00	2	225	32.5	5.00
12	NOW Foods MCT Oil	15	ml	Liquid	iHerb	946	€19.00	€0.30	63	100	0.0	0.00
13	Magnesium Citrate	1	g	Powder	PureBulk	500	€26.25	€0.05	500	0	0.0	0.00
14	Soybean Oil	0	g	Liquid	Amazon	907	€6.35	€0.00		0	0.0	0.00
15	Man	1	pill	Pill	Apoteket	100	€16.19	€0.16	100	0	0.0	0.00
16	Risenta Majsmjöl	250	g	Powder	ICA	400	€2.00	€1.25	2	913	182.5	20.00
17	Extra Virgin Olive Oil	50	ml	Liquid	local	2000	€12.98	€0.32	40	406	0.0	0.00
	Total						€229.26	€6.48		2635	285.5	130.00
	Target									2553	255.0	191.00
	% Reached									103%	112%	68%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2553	2635		103%
Carbohydrates (g)	255	285.5		112%
Protein (g)	191	130		68%
Total Fat (g)	85	104.51		123%
Saturated Fat (g)	0	26.62
Monounsaturated Fat (g)	0	40.7
Polyunsaturated Fat (g)	2.89	24.59	22.22	851%
Omega-3 Fatty Acids (g)	1.67	14.04	8.88	841%
Omega-6 Fatty Acids (g)	3.86	11.68	8.88	302%
Total Fiber (g)	28	28.7		102%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5300	10000	177%
Vitamin B6 (mg)	1.3	4.9	100	377%
Vitamin B12 (ug)	2.4	6.4		267%
Vitamin C (mg)	250	180	2000	72%
Vitamin D (IU)	1500	1500	4000	100%
Vitamin E (IU)	20	114	400	571%
Vitamin K (ug)	120	105		88%
Thiamin (mg)	1.2	7.268		606%
Riboflavin (mg)	1.3	5.236		403%
Niacin (mg)	16	43.9	35	274%
Folate (ug)	400	588	1000	147%
Pantothenic Acid (mg)	5	11.85		237%
Biotin (ug)	30	95		317%
Choline (mg)	550	882.088	3500	160%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.91	1.28	2.5	141%
Chloride (g)	2.3	3	3.6	130%
Chromium (ug)	35	125		357%
Copper (mg)	0.9	2.495	10	277%
Iodine (ug)	150	460	1100	307%
Iron (mg)	9	34.657	15.3	385%
Magnesium (mg)	455	679	910	149%
Manganese (mg)	2.3	9.47	11	412%
Molybdenum (ug)	45	125	2000	278%
Phosphorus (g)	0.7	0.984	4	141%
Potassium (g)	2.4	1.237		52%
Selenium (ug)	55	119	400	216%
Sodium (g)	1.2	2.282	2.3	190%
Sulfur (g)	2	0.91		46%
Zinc (mg)	9	33.4	13.5	371%

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Parent Recipes:	Author	Last Updated	Created
Erblent 1.0	ErikBjare	6 Aug '14	7 Aug '14
Erblent 1.1	ErikBjare	7 Aug '14	7 Aug '14
This recipe	ErikBjare	14 Aug '14	7 Aug '14
Recipes based on this one:
Erblent 2.0 (In progress)	ErikBjare	4 Feb '15	14 Jan '15
Erblent 1.3	ErikBjare	6 Sep '14	14 Aug '14

Erblent 1.2 Private

Nutrition Facts

Nutrient Profile: ErikBjare's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)Change

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Erblent 1.2 Private

Nutrition Facts

Nutrient Profile: ErikBjare's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)Change

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