Name: Every Day Maintenance
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 120g Rolled Porridge Oats; 120g Plain Flour; 90g Maize flour (fine corn meal); 18g Neals Yard Wholefoods Natural Wheat Bran; 35ml Oil, canola (rapeseed oil); 10ml Sunflower Oil; 1.2g Choline bitartrate; 2g MSM; 7.5g Lo Salt; 1g Table Salt; 69g MyProtein Impact Whey; 69g MyProtein Milk Protein Smooth; 2000ml Drinking Water; 1.5pill Tesco Multivitamin; 1pill Calcium & Vitamin D plus Vitamin K Tablets; 4g BCAAs; 1g L-Carnitine L-Tartrate; 30g Sugars, granulated

Amount		Ingredient	£ / day	Source
120	g	Rolled Porridge Oats	£0.09	Tesco
120	g	Plain Flour	£0.04	Tesco
90	g	Maize flour (fine corn meal)	£0.11	Tesco
18	g	Neals Yard Wholefoods Natural Wheat Bran	£0.03	Holland and Barrett
35	ml	Oil, canola (rapeseed oil)	£0.04	Tesco
10	ml	Sunflower Oil	£0.01	Tesco
1.2	g	Choline bitartrate	£0.03	MyProtein
2	g	MSM	£0.03	MyProtein
7.5	g	Lo Salt	£0.03	Ocado
1	g	Table Salt	£0.00	Tesco
69	g	MyProtein Impact Whey	£0.52	MyProtein
69	g	MyProtein Milk Protein Smooth	£0.71	MyProtein
2000	ml	Drinking Water	£0.00	Tap
1.5	pill	Tesco Multivitamin	£0.04	Tesco
1	pill	Calcium & Vitamin D plus Vitamin K Tablets	£0.04	Healthspan
4	g	BCAAs	£0.11	Peak Supps
1	g	L-Carnitine L-Tartrate	£0.03	Peak Supps
30	g	Sugars, granulated	£0.00
Amounts for: Total Daily Cost:			£1.86	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

49% Carb, 26% Protein, 25% Fat

Calories2297

% Daily Values*

97%

Total Carbohydrate280g

111%

Dietary Fiber 31g

103%

Protein149g

100%

Total Fat64g

Saturated Fat8g

Monounsaturated Fat24g

Polyunsaturated Fat18g

127%

Omega-3 Fatty Acids3g

102%

Omega-6 Fatty Acids17g

Cholesterol6mg

Calcium 150%	•	Vitamin A 139%
Chloride 137%	•	Vitamin B6 210%
Chromium 150%	•	Vitamin B12 150%
Copper 251%	•	Vitamin C 133%
Iodine 150%	•	Vitamin D 117%
Iron 255%	•	Vitamin E 182%
Magnesium 153%	•	Vitamin K 141%
Manganese 466%	•	Thiamin 290%
Molybdenum 150%	•	Riboflavin 216%
Phosphorus 186%	•	Niacin 229%
Potassium 118%	•	Folate 149%
Selenium 338%	•	Pantothenic Acid 197%
Sodium 107%	•	Biotin 150%
Sulfur 106%	•	Choline 103%
Zinc 209%

* Percent Daily Values are based on "Full Maintenance - 75kg (EU, US)". 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	Rolled Porridge Oats	120	g	Powder	Tesco	1000	£0.75	£0.09	8	444	69.6	13.20
2	Plain Flour	120	g	Powder	Tesco	1500	£0.45	£0.04	13	437	91.6	12.38
3	Maize flour (fine corn meal)	90	g	Powder	Tesco	1500	£1.79	£0.11	17	325	69.1	6.21
4	Neals Yard Wholefoods Natural Wheat Bran	18	g	Powder	Holland and Barrett	750	£1.25	£0.03	42	39	11.6	2.80
5	Oil, canola (rapeseed oil)	35	ml	Liquid	Tesco	3000	£3.00	£0.04	86	289	0.0	0.00
6	Sunflower Oil	10	ml	Liquid	Tesco	3000	£3.00	£0.01	300	90	0.0	0.00
7	Choline bitartrate	1.2	g	Powder	MyProtein	100	£2.65	£0.03	83	0	0.0	0.00
8	MSM	2	g	Powder	MyProtein	250	£4.20	£0.03	125	0	0.0	0.00
9	Lo Salt	7.5	g	Powder	Ocado	350	£1.55	£0.03	47	0	0.0	0.00
10	Table Salt	1	g	Powder	Tesco	750	£0.80	£0.00	750	0	0.0	0.00
11	MyProtein Impact Whey	69	g	Powder	MyProtein	5000	£37.79	£0.52	72	287	3.5	56.58
12	MyProtein Milk Protein Smooth	69	g	Powder	MyProtein	4000	£41.07	£0.71	58	250	4.5	52.44
13	Drinking Water	2000	ml	Liquid	Tap	0	£0.00	£0.00	0	0	0.0	0.00
14	Tesco Multivitamin	1.5	pill	Pill	Tesco	720	£18.00	£0.04	480	0	0.0	0.00
15	Calcium & Vitamin D plus Vitamin K Tablets	1	pill	Pill	Healthspan	240	£8.95	£0.04	240	0	0.0	0.00
16	BCAAs	4	g	Powder	Peak Supps	1000	£28.00	£0.11	250	16	0.0	4.00
17	L-Carnitine L-Tartrate	1	g	Powder	Peak Supps	1000	£34.00	£0.03	1000	4	0.0	1.00
18	Sugars, granulated	30	g	Powder		0	£0.00	£0.00	0	116	30.0	0.00
	Total						£187.25	£1.86		2297	279.8	148.61
	Target									2300	288.0	144.00
	% Reached									100%	97%	103%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2300	2297		100%
Carbohydrates (g)	288	279.8		97%
Protein (g)	144	148.61		103%
Total Fat (g)	64	63.8		100%
Saturated Fat (g)	0	8.23
Monounsaturated Fat (g)	0	23.73
Polyunsaturated Fat (g)	0	17.52
Omega-3 Fatty Acids (g)	2.5	3.19	5	127%
Omega-6 Fatty Acids (g)	17	17.36	25	102%
Total Fiber (g)	28	31.1		111%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	5.52	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4183	10000	139%
Vitamin B6 (mg)	1.4	2.9	100	210%
Vitamin B12 (ug)	2.5	3.8		150%
Vitamin C (mg)	90	120	2000	133%
Vitamin D (IU)	600	700	4000	117%
Vitamin E (IU)	22	40	1000	182%
Vitamin K (ug)	120	170		141%
Thiamin (mg)	1.2	3.477		290%
Riboflavin (mg)	1.4	3.024		216%
Niacin (mg)	16	36.591	35	229%
Folate (ug)	400	595	1000	149%
Pantothenic Acid (mg)	6	11.836		197%
Biotin (ug)	50	75		150%
Choline (mg)	550	568.422	3500	103%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.5	2.5	150%
Chloride (g)	2.3	3.156	3.6	137%
Chromium (ug)	40	60		150%
Copper (mg)	1	2.512	10	251%
Iodine (ug)	150	225	1100	150%
Iron (mg)	14	35.7636	45	255%
Magnesium (mg)	400	610.2		153%
Manganese (mg)	2.3	10.723	11	466%
Molybdenum (ug)	50	75	2000	150%
Phosphorus (g)	0.7	1.301	4	186%
Potassium (g)	3.5	4.116	5	118%
Selenium (ug)	55	186	400	338%
Sodium (g)	1.5	1.6	2	107%
Sulfur (g)	2	2.12		106%
Zinc (mg)	11	23.0044	40	209%

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Every Day Maintenance Private

Nutrition Facts

Nutrient Profile: Full Maintenance - 75kg (EU, US)Change

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Every Day Maintenance Private

Nutrition Facts

Nutrient Profile: Full Maintenance - 75kg (EU, US)Change

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