Name: First recipse
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Mąka gryczana; 20g Olimp 100% Natural Whey Protein Concentrate; 20g kakao (wawel); 2g Sól morska o obniżonej zawartości sodu; 0g Miód; 1500ml Woda z kranu; 25g Oil, canola; 25g Cranberries, raw; 1pill Bodymax plus; 1pill costix (calcium + vitamin d3)

Amount		Ingredient	PLN / day	Source
100	g	Mąka gryczana	PLN0.90	Allegro
20	g	Olimp 100% Natural Whey Protein Concentrate	PLN1.57	Allegro
20	g	kakao (wawel)	PLN0.70	sklep
2	g	Sól morska o obniżonej zawartości sodu	PLN0.02	Sante
0	g	Miód	PLN0.00	Tesco
1500	ml	Woda z kranu	PLN0.00	MPWiK
25	g	Oil, canola	PLN0.00
25	g	Cranberries, raw	PLN0.00
1	pill	Bodymax plus	PLN0.47	apteka.magiczna
1	pill	costix (calcium + vitamin d3)	PLN0.23	Apteka DOZ ALBO Allegro
Amounts for: Total Daily Cost:			PLN3.89	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

43% Carb, 18% Protein, 39% Fat

Calories715

% Daily Values*

33%

Total Carbohydrate78g

59%

Dietary Fiber 18g

62%

Protein33g

68%

Total Fat32g

Saturated Fat4g

Monounsaturated Fat17g

Polyunsaturated Fat8g

395%

Omega-3 Fatty Acids2g

194%

Omega-6 Fatty Acids6g

Cholesterol0mg

Calcium 74%	•	Vitamin A 89%
Chloride 57%	•	Vitamin B6 95%
Chromium 133%	•	Vitamin B12 104%
Copper 235%	•	Vitamin C 93%
Iodine 128%	•	Vitamin D 67%
Iron 230%	•	Vitamin E 101%
Magnesium 140%	•	Vitamin K 16%
Manganese 180%	•	Thiamin 102%
Molybdenum 111%	•	Riboflavin 142%
Phosphorus 71%	•	Niacin 147%
Potassium 26%	•	Folate 59%
Selenium 120%	•	Pantothenic Acid 147%
Sodium 61%	•	Biotin 167%
Sulfur 25%	•	Choline 1%
Zinc 125%

* Percent Daily Values are based on "horsfield's U.S. government DRI, male 50-70, 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	Mąka gryczana	100	g	Powder	Allegro	1000	PLN8.99	PLN0.90	10	343	71.0	13.00
2	Olimp 100% Natural Whey Protein Concentrate	20	g	Powder	Allegro	700	PLN54.90	PLN1.57	35	79	1.2	15.40
3	kakao (wawel)	20	g	Powder	sklep	100	PLN3.50	PLN0.70	5	60	2.8	4.60
4	Sól morska o obniżonej zawartości sodu	2	g	Powder	Sante	350	PLN2.84	PLN0.02	175	0	0.0	0.00
5	Miód	0	g	Paste	Tesco	500	PLN11.00	PLN0.00		0	0.0	0.00
6	Woda z kranu	1500	ml	Liquid	MPWiK	10000	PLN0.00	PLN0.00	7	0	0.0	0.00
7	Oil, canola	25	g	Liquid		0	PLN0.00	PLN0.00	0	221	0.0	0.00
8	Cranberries, raw	25	g	Powder		0	PLN0.00	PLN0.00	0	12	3.0	0.10
9	Bodymax plus	1	pill	Pill	apteka.magiczna	200	PLN94.00	PLN0.47	200	0	0.0	0.00
10	costix (calcium + vitamin d3)	1	pill	Pill	Apteka DOZ ALBO Allegro	60	PLN14.00	PLN0.23	60	0	0.0	0.00
	Total						PLN189.23	PLN3.89		715	78.0	33.10
	Target									2098	236.0	53.00
	% Reached									34%	33%	62%
	Safe Maximum									0	341.0	0.00
	% Max Reached									N/A	23%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2098	715		34%
Carbohydrates (g)	236	78	341	33%
Protein (g)	53	33.1		62%
Total Fat (g)	47	31.83	82	68%
Saturated Fat (g)	0	4.12	16
Monounsaturated Fat (g)	0	17.24
Polyunsaturated Fat (g)	0	8.05
Omega-3 Fatty Acids (g)	0.6	2.37	3	395%
Omega-6 Fatty Acids (g)	3	5.81	14	194%
Total Fiber (g)	30	17.8		59%
Soluble Fiber (g)	0	8.4
Insoluble Fiber (g)	0	7.6
Cholesterol (mg)	0	0	200

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2681	10000	89%
Vitamin B6 (mg)	1.7	1.6	100	95%
Vitamin B12 (ug)	2.4	2.5		104%
Vitamin C (mg)	90	83	2000	93%
Vitamin D (IU)	600	400	2000	67%
Vitamin E (IU)	22.4	23	1500	101%
Vitamin K (ug)	120	20		16%
Thiamin (mg)	1.2	1.223		102%
Riboflavin (mg)	1.3	1.845		142%
Niacin (mg)	16	23.465	35	147%
Folate (ug)	400	237	1000	59%
Pantothenic Acid (mg)	5	7.334		147%
Biotin (ug)	30	50		167%
Choline (mg)	550	3.825	3500	1%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.74	2	74%
Chloride (g)	2	1.13	3.6	57%
Chromium (ug)	30	40		133%
Copper (mg)	0.9	2.115	10	235%
Iodine (ug)	150	192	1100	128%
Iron (mg)	8	18.4025	45	230%
Magnesium (mg)	420	587.6		140%
Manganese (mg)	2.3	4.15	11	180%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	0.497	4	71%
Potassium (g)	4.7	1.199		26%
Selenium (ug)	55	66	400	120%
Sodium (g)	1.3	0.796	2.3	61%
Sulfur (g)	2	0.49		25%
Zinc (mg)	11	13.785	40	125%

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Parent Recipes:	Author	Last Updated	Created
Liquid Cake v1.3	cultofmonkey	8 Mar '15	9 Jul '14
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This recipe	i544186	11 Nov '15	11 Nov '15

First recipse

Nutrition Facts

Nutrient Profile: horsfield's U.S. government DRI, male 50-70, 2000 caloriesChange

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Nutrient Profile: horsfield's U.S. government DRI, male 50-70, 2000 calories Change