Name: Milk is God
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1000ml Milk semi skimmed; 115g Oats (ultra fine); 200g Whey Protein; 74ml Sunflower Oil; 20g Flaxseed; 4g Lo Salt; 1pill Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein; 1ml Thorne Vitamin D3/K2; 1g Choline bitartrate; 1000ml Water; 20g Cocoa; 20g Coconut Flour

Amount		Ingredient	£ / day	Source
1000	ml	Milk semi skimmed	£0.44	Tesco
115	g	Oats (ultra fine)	£0.23	Bulk Powders
200	g	Whey Protein	£1.32	OlympusHealth
74	ml	Sunflower Oil	£0.10	Sainsburies
20	g	Flaxseed	£0.23	Amazon UK
4	g	Lo Salt	£0.02	Sainsburies
1	pill	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	£0.04	Amazon UK
1	ml	Thorne Vitamin D3/K2	£0.02	Amazon
1	g	Choline bitartrate	£0.04	BulkPowders
1000	ml	Water	£0.00	Tap
20	g	Cocoa	£0.24	Amazon (S)
20	g	Coconut Flour	£0.11	Amazon (S)
Amounts for: Total Daily Cost:			£2.79	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

25% Carb, 35% Protein, 40% Fat

Calories2480

% Daily Values*

51%

Total Carbohydrate156g

104%

Dietary Fiber 29g

141%

Protein216g

161%

Total Fat110g

Saturated Fat24g

Monounsaturated Fat21g

Polyunsaturated Fat56g

310%

Omega-3 Fatty Acids5g

312%

Omega-6 Fatty Acids53g

Cholesterol20mg

Calcium 239%	•	Vitamin A 269%
Chloride 56%	•	Vitamin B6 205%
Chromium 100%	•	Vitamin B12 408%
Copper 283%	•	Vitamin C 112%
Iodine 100%	•	Vitamin D 135%
Iron 361%	•	Vitamin E 381%
Magnesium 218%	•	Vitamin K 109%
Manganese 413%	•	Thiamin 258%
Molybdenum 113%	•	Riboflavin 261%
Phosphorus 268%	•	Niacin 145%
Potassium 122%	•	Folate 161%
Selenium 146%	•	Pantothenic Acid 233%
Sodium 146%	•	Biotin 100%
Sulfur 505%	•	Choline 107%
Zinc 198%

* Percent Daily Values are based on "Taking a trip down to Gainsborough". 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	Milk semi skimmed	1000	ml	Liquid	Tesco	2273	£1.00	£0.44	2	350	48.5	34.00
2	Oats (ultra fine)	115	g	Powder	Bulk Powders	5000	£9.99	£0.23	43	414	70.3	12.65
3	Whey Protein	200	g	Powder	OlympusHealth	5000	£32.99	£1.32	25	812	21.4	156.62
4	Sunflower Oil	74	ml	Liquid	Sainsburies	5000	£6.96	£0.10	68	665	0.0	0.00
5	Flaxseed	20	g	Powder	Amazon UK	950	£10.92	£0.23	48	102	0.3	4.38
6	Lo Salt	4	g	Powder	Sainsburies	350	£1.55	£0.02	88	0	0.0	0.00
7	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
8	Thorne Vitamin D3/K2	1	ml	Liquid	Amazon	1200	£24.02	£0.02	1200	0	0.0	0.00
9	Choline bitartrate	1	g	Powder	BulkPowders	100	£3.75	£0.04	100	0	0.0	0.00
10	Water	1000	ml	Liquid	Tap	0	£0.00	£0.00	0	0	0.0	0.00
11	Cocoa	20	g	Powder	Amazon (S)	1000	£11.99	£0.24	50	79	11.7	3.63
12	Coconut Flour	20	g	Powder	Amazon (S)	1000	£5.68	£0.11	50	58	4.3	4.33
	Total						£128.84	£2.79		2480	156.4	215.61
	Target									2454	307.0	153.00
	% Reached									101%	51%	141%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2454	2480	101%
Carbohydrates (g)	307	156.4	51%
Protein (g)	153	215.61	141%
Total Fat (g)	68	109.69	161%
Saturated Fat (g)	0	23.56
Monounsaturated Fat (g)	0	20.62
Polyunsaturated Fat (g)	0	55.95
Omega-3 Fatty Acids (g)	1.6	4.97	310%
Omega-6 Fatty Acids (g)	17	53.12	312%
Total Fiber (g)	28	29.3	104%
Soluble Fiber (g)	0	2.1
Insoluble Fiber (g)	0	11.8
Cholesterol (mg)	0	20

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8080	10000	269%
Vitamin B6 (mg)	1.3	2.7	100	205%
Vitamin B12 (ug)	2.4	9.8		408%
Vitamin C (mg)	90	101	2000	112%
Vitamin D (IU)	600	812	4000	135%
Vitamin E (IU)	20	76	1000	381%
Vitamin K (ug)	120	130		109%
Thiamin (mg)	1.2	3.094		258%
Riboflavin (mg)	1.3	3.395		261%
Niacin (mg)	16	23.193	35	145%
Folate (ug)	400	643	1000	161%
Pantothenic Acid (mg)	5	11.663		233%
Biotin (ug)	30	30		100%
Choline (mg)	550	590.446	3500	107%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.39	2.5	239%
Chloride (g)	2.3	1.289	3.6	56%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	2.544	10	283%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	28.8898	45	361%
Magnesium (mg)	420	913.8		218%
Manganese (mg)	2.3	9.503	11	413%
Molybdenum (ug)	45	51	2000	113%
Phosphorus (g)	0.7	1.874	4	268%
Potassium (g)	3.5	4.277		122%
Selenium (ug)	55	80	400	146%
Sodium (g)	1.5	2.184	2.3	146%
Sulfur (g)	2	10.11		505%
Zinc (mg)	11	21.8325	40	198%

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Milk is God

Nutrition Facts

Nutrient Profile: Taking a trip down to GainsboroughChange

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