Name: Excel
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 227g Pea Protein Powder; 53g Bulk Powders Ultra Fine Scottish Oats; 40g Bulk Powders Maltodextrin; 121g Almond Flour; 9g Psyllium Seed Husk Fiber; 3pill Bulk Powders - COMPLETE MULTIVITAMIN COMPLEX; 1g CreaPure Creatine Monohydrate; 2g MSM (Methyl-Sulfonyl Methane); 1g Choline Bitartrate; 5g Potassium chloride; 42g Das Gesunde Plus Lecithin; 0pill Fish Oil; 4pill Sanct Bernhard Lebertran-Kapseln; 1pill Iodine Pills 200; 0g Olive Oil

Amount		Ingredient	€ / day	Source
227	g	Pea Protein Powder	€1.70	Bulkpowders
53	g	Bulk Powders Ultra Fine Scottish Oats	€0.13	Bulk Powders
40	g	Bulk Powders Maltodextrin	€0.12	Bulk Powders
121	g	Almond Flour	€1.12	local
9	g	Psyllium Seed Husk Fiber	€0.14	BulkPowders
3	pill	Bulk Powders - COMPLETE MULTIVITAMIN COMPLEX	€0.30	Bulk Powders
1	g	CreaPure Creatine Monohydrate	€0.03	BulkPowders
2	g	MSM (Methyl-Sulfonyl Methane)	€0.08	Bulkpowders
1	g	Choline Bitartrate	€0.04	Bulkpowders
5	g	Potassium chloride	€0.06	ebay
42	g	Das Gesunde Plus Lecithin	€0.70	dm Drogeriemarkt
0	pill	Fish Oil	€0.00	Amazon DE
4	pill	Sanct Bernhard Lebertran-Kapseln	€0.26	Amazon DE
1	pill	Iodine Pills 200	€0.05	Apotheke
0	g	Olive Oil	€0.00	Local
Amounts for: Total Daily Cost:			€4.73	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

19% Carb, 37% Protein, 44% Fat

Calories2308

% Daily Values*

101%

Total Carbohydrate114g

102%

Dietary Fiber 28g

91%

Protein226g

135%

Total Fat122g

Saturated Fat2g

Monounsaturated Fat1g

Polyunsaturated Fat0.58g

136%

Omega-3 Fatty Acids2g

102%

Omega-6 Fatty Acids17g

Cholesterol0mg

Calcium 115%	•	Vitamin A 124%
Chloride 103%	•	Vitamin B6 1937%
Chromium 286%	•	Vitamin B12 4167%
Copper 171%	•	Vitamin C 167%
Iodine 133%	•	Vitamin D 200%
Iron 502%	•	Vitamin E 334%
Magnesium 131%	•	Vitamin K 149%
Manganese 218%	•	Thiamin 2134%
Molybdenum 236%	•	Riboflavin 2021%
Phosphorus 118%	•	Niacin 187%
Potassium 105%	•	Folate 119%
Selenium 138%	•	Pantothenic Acid 514%
Sodium 152%	•	Biotin 500%
Sulfur 106%	•	Choline 120%
Zinc 186%

* Percent Daily Values are based on "Mackie's U.S. government DRI, male 19-50, 2000 calories". 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	Pea Protein Powder	227	g	Powder	Bulkpowders	5000	€37.49	€1.70	22	894	6.9	192.61
2	Bulk Powders Ultra Fine Scottish Oats	53	g	Powder	Bulk Powders	10000	€24.00	€0.13	189	214	34.8	7.79
3	Bulk Powders Maltodextrin	40	g	Powder	Bulk Powders	5000	€14.60	€0.12	125	149	37.6	0.00
4	Almond Flour	121	g	Powder	local	150	€1.39	€1.12	1	696	26.6	25.41
5	Psyllium Seed Husk Fiber	9	g	Powder	BulkPowders	2000	€31.00	€0.14	222	34	8.0	0.00
6	Bulk Powders - COMPLETE MULTIVITAMIN COMPLEX	3	pill	Pill	Bulk Powders	270	€26.99	€0.30	90	0	0.0	0.00
7	CreaPure Creatine Monohydrate	1	g	Powder	BulkPowders	500	€15.40	€0.03	500	0	0.0	0.00
8	MSM (Methyl-Sulfonyl Methane)	2	g	Powder	Bulkpowders	100	€4.15	€0.08	50	0	0.0	0.00
9	Choline Bitartrate	1	g	Powder	Bulkpowders	100	€4.45	€0.04	100	0	0.0	0.00
10	Potassium chloride	5	g	Powder	ebay	1000	€11.00	€0.06	200	0	0.0	0.00
11	Das Gesunde Plus Lecithin	42	g	Powder	dm Drogeriemarkt	300	€5.00	€0.70	7	320	0.0	0.00
12	Fish Oil	0	pill	Pill	Amazon DE	400	€13.49	€0.00		0	0.0	0.00
13	Sanct Bernhard Lebertran-Kapseln	4	pill	Pill	Amazon DE	200	€12.79	€0.26	50	0	0.0	0.00
14	Iodine Pills 200	1	pill	Pill	Apotheke	100	€5.00	€0.05	100	0	0.0	0.00
15	Olive Oil	0	g	Liquid	Local	1000	€5.00	€0.00		0	0.0	0.00
	Total						€211.75	€4.73		2308	113.9	225.81
	Target									2252	113.0	248.00
	% Reached									102%	101%	91%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2252	2308	102%
Carbohydrates (g)	113	113.9	101%
Protein (g)	248	225.81	91%
Total Fat (g)	90	121.92	135%
Saturated Fat (g)		1.62
Monounsaturated Fat (g)		1.05
Polyunsaturated Fat (g)		0.58
Omega-3 Fatty Acids (g)	1.6	2.17	136%
Omega-6 Fatty Acids (g)	17	17.28	102%
Total Fiber (g)	28	28.4	102%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3731	10000	124%
Vitamin B6 (mg)	1.3	25.2	100	1937%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	150	2000	167%
Vitamin D (IU)	600	1200	4000	200%
Vitamin E (IU)	20	67	1000	334%
Vitamin K (ug)	120	179		149%
Thiamin (mg)	1.2	25.609		2134%
Riboflavin (mg)	1.3	26.276		2021%
Niacin (mg)	16	29.895	35	187%
Folate (ug)	400	477	1000	119%
Pantothenic Acid (mg)	5	25.712		514%
Biotin (ug)	30	150		500%
Choline (mg)	550	661.288	3500	120%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.15	2.5	115%
Chloride (g)	2.3	2.38	3.6	103%
Chromium (ug)	35	100		286%
Copper (mg)	0.9	1.542	10	171%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	40.1376	45	502%
Magnesium (mg)	420	550.6		131%
Manganese (mg)	2.3	5.013	11	218%
Molybdenum (ug)	45	106	2000	236%
Phosphorus (g)	0.7	0.825	4	118%
Potassium (g)	3.5	3.67		105%
Selenium (ug)	55	76	400	138%
Sodium (g)	1.5	2.281	2.3	152%
Sulfur (g)	2	2.12		106%
Zinc (mg)	11	20.447	40	186%

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Excel

Nutrition Facts

Nutrient Profile: Mackie's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: Mackie's U.S. government DRI, male 19-50, 2000 calories Change