Name: Lose Weight Oats Recipe (With Whey and Wholegrain Flour)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 75g Porridge Oats; 50g Flaxseed; 43ml Sunflower Oil; 27g Wholegrain Seeded Flour, Taste the Difference 1kg; 1.2g Choline bitartrate; 2g MSM; 3pill Calcium & Vitamin D plus Vitamin K Tablets; 170g Whey Protein; 8.3g Lo Salt; 1pill Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein

Amount		Ingredient	£ / day	Source
75	g	Porridge Oats	£0.08	Sainsburies
50	g	Flaxseed	£0.61	Sainsburies
43	ml	Sunflower Oil	£0.06	Sainsburies
27	g	Wholegrain Seeded Flour, Taste the Difference 1kg	£0.03	Sainsbury
1.2	g	Choline bitartrate	£0.04	BulkPowders
2	g	MSM	£0.07	Bulk Powders
3	pill	Calcium & Vitamin D plus Vitamin K Tablets	£0.11	Healthspan
170	g	Whey Protein	£1.12	OlympusHealth
8.3	g	Lo Salt	£0.04	Sainsburies
1	pill	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	£0.04	Amazon UK
Amounts for: Total Daily Cost:			£2.21	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

19% Carb, 37% Protein, 44% Fat

Calories1732

% Daily Values*

114%

Total Carbohydrate80g

103%

Dietary Fiber 29g

100%

Protein156g

100%

Total Fat82g

Saturated Fat14g

Monounsaturated Fat13g

Polyunsaturated Fat43g

758%

Omega-3 Fatty Acids12g

198%

Omega-6 Fatty Acids34g

Cholesterol0mg

Calcium 157%	•	Vitamin A 117%
Chloride 115%	•	Vitamin B6 179%
Chromium 100%	•	Vitamin B12 250%
Copper 131%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 100%
Iron 308%	•	Vitamin E 286%
Magnesium 160%	•	Vitamin K 101%
Manganese 269%	•	Thiamin 223%
Molybdenum 100%	•	Riboflavin 146%
Phosphorus 105%	•	Niacin 140%
Potassium 102%	•	Folate 142%
Selenium 139%	•	Pantothenic Acid 217%
Sodium 136%	•	Biotin 100%
Sulfur 100%	•	Choline 102%
Zinc 142%

* Percent Daily Values are based on "sedentary male 29, 1638 kcalories, ketogenic". 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	Porridge Oats	75	g	Powder	Sainsburies	1500	£1.69	£0.08	20	278	43.5	8.25
2	Flaxseed	50	g	Powder	Sainsburies	425	£5.20	£0.61	9	284	0.0	10.95
3	Sunflower Oil	43	ml	Liquid	Sainsburies	5000	£6.96	£0.06	116	387	0.0	0.00
4	Wholegrain Seeded Flour, Taste the Difference 1kg	27	g	Powder	Sainsbury	1000	£1.10	£0.03	37	94	18.4	3.78
5	Choline bitartrate	1.2	g	Powder	BulkPowders	100	£3.75	£0.04	83	0	0.0	0.00
6	MSM	2	g	Powder	Bulk Powders	100	£3.49	£0.07	50	0	0.0	0.00
7	Calcium & Vitamin D plus Vitamin K Tablets	3	pill	Pill	Healthspan	240	£8.95	£0.11	80	0	0.0	0.00
8	Whey Protein	170	g	Powder	OlympusHealth	5000	£32.99	£1.12	29	690	18.2	133.13
9	Lo Salt	8.3	g	Powder	Sainsburies	350	£1.55	£0.04	42	0	0.0	0.00
10	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	1	pill	Pill	Amazon UK	500	£19.99	£0.04	500	0	0.0	0.00
	Total						£85.67	£2.21		1732	80.0	156.11
	Target									1638	70.0	156.00
	% Reached									106%	114%	100%
	Safe Maximum									0	120.0	0.00
	% Max Reached									N/A	67%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1638	1732		106%
Carbohydrates (g)	70	80	120	114%
Protein (g)	156	156.11		100%
Total Fat (g)	82	82.06		100%
Saturated Fat (g)	0	13.92
Monounsaturated Fat (g)	0	13.04
Polyunsaturated Fat (g)	0	42.69
Omega-3 Fatty Acids (g)	1.6	12.13		758%
Omega-6 Fatty Acids (g)	17	33.58		198%
Total Fiber (g)	28	29		103%
Soluble Fiber (g)	0	3.9
Insoluble Fiber (g)	0	11.5
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3500	10000	117%
Vitamin B6 (mg)	1.3	2.3	100	179%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	57	1000	286%
Vitamin K (ug)	120	121		101%
Thiamin (mg)	1.2	2.67		223%
Riboflavin (mg)	1.3	1.893		146%
Niacin (mg)	16	22.383	35	140%
Folate (ug)	400	567	1000	142%
Pantothenic Acid (mg)	5	10.833		217%
Biotin (ug)	30	30		100%
Choline (mg)	550	561.628	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.57	2.5	157%
Chloride (g)	2.3	2.656	3.6	115%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.178	10	131%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	24.6699	45	308%
Magnesium (mg)	420	671.7		160%
Manganese (mg)	2.3	6.185	11	269%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.737	4	105%
Potassium (g)	3.5	3.555		102%
Selenium (ug)	55	77	400	139%
Sodium (g)	1.5	2.036	2.3	136%
Sulfur (g)	2	2		100%
Zinc (mg)	11	15.588	40	142%

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Nutrition Facts

Nutrient Profile: sedentary male 29, 1638 kcalories, ketogenic Change

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Lose Weight Oats Recipe (With Whey and Wholegrain Flour) Private

Nutrition Facts

Nutrient Profile: sedentary male 29, 1638 kcalories, ketogenicChange

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Nutrient Profile: sedentary male 29, 1638 kcalories, ketogenic Change