Name: Mix efficace
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 155g Avoine instantanee; 65g Proteine lactoserum; 125g Maltodextrin; 20g Tégument de psyllium; 2g Bitartrate de choline; 1pill Calcium + Vitamine D3 + Vitamine K1 Capsules; 1pill ZMA Capsules; 70g Isolat de proteine de soja; 20g Graines de chia; 2g Chlorure de potassium; 0pill Multivitamines, probiotiques et antioxydants; 50ml Huile d'olive; 2g Sel de table; 1pill Centrum Multivitamin

Amount		Ingredient	€ / day	Source
155	g	Avoine instantanee	€0.50	Bulk Powders
65	g	Proteine lactoserum	€0.80	Bulk Powders
125	g	Maltodextrin	€0.52	Bulk Powders
20	g	Tégument de psyllium	€0.41	Bulk Powders
2	g	Bitartrate de choline	€0.07	Bulk Powders
1	pill	Calcium + Vitamine D3 + Vitamine K1 Capsules	€0.11	Bulk Powders
1	pill	ZMA Capsules	€0.16	Bulk Powders
70	g	Isolat de proteine de soja	€0.94	Bulk Powders
20	g	Graines de chia	€0.32	Bulk Powders
2	g	Chlorure de potassium	€0.06	Rue des plantes
0	pill	Multivitamines, probiotiques et antioxydants	€0.00	Bulk Powders
50	ml	Huile d'olive	€0.28
2	g	Sel de table	€0.00
1	pill	Centrum Multivitamin	€0.33
Amounts for: Total Daily Cost:			€4.51	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

46% Carb, 23% Protein, 31% Fat

Calories2169

% Daily Values*

102%

Total Carbohydrate255g

130%

Dietary Fiber 36g

152%

Protein130g

118%

Total Fat76g

Saturated Fat5g

Monounsaturated Fat6g

Polyunsaturated Fat9g

243%

Omega-3 Fatty Acids4g

36%

Omega-6 Fatty Acids6g

Cholesterol0mg

Calcium 109%	•	Vitamin A 77%
Chloride 95%	•	Vitamin B6 538%
Chromium 114%	•	Vitamin B12 104%
Copper 243%	•	Vitamin C 111%
Iodine 86%	•	Vitamin D 200%
Iron 273%	•	Vitamin E 188%
Magnesium 131%	•	Vitamin K 108%
Manganese 436%	•	Thiamin 215%
Molybdenum 111%	•	Riboflavin 151%
Phosphorus 238%	•	Niacin 134%
Potassium 82%	•	Folate 103%
Selenium 150%	•	Pantothenic Acid 192%
Sodium 105%	•	Biotin 208%
Sulfur 107%	•	Choline 152%
Zinc 199%

* Percent Daily Values are based on "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	Avoine instantanee	155	g	Powder	Bulk Powders	2500	€7.99	€0.50	16	560	94.7	17.05
2	Proteine lactoserum	65	g	Powder	Bulk Powders	2500	€30.75	€0.80	38	261	3.3	52.00
3	Maltodextrin	125	g	Powder	Bulk Powders	2500	€10.49	€0.52	20	495	123.8	0.00
4	Tégument de psyllium	20	g	Powder	Bulk Powders	500	€10.25	€0.41	25	76	17.8	0.00
5	Bitartrate de choline	2	g	Powder	Bulk Powders	100	€3.75	€0.07	50	0	0.0	0.00
6	Calcium + Vitamine D3 + Vitamine K1 Capsules	1	pill	Pill	Bulk Powders	90	€9.99	€0.11	90	0	0.0	0.00
7	ZMA Capsules	1	pill	Pill	Bulk Powders	90	€13.99	€0.16	90	0	0.0	0.00
8	Isolat de proteine de soja	70	g	Powder	Bulk Powders	1000	€13.49	€0.94	14	238	6.7	57.40
9	Graines de chia	20	g	Powder	Bulk Powders	1000	€15.99	€0.32	50	98	8.8	3.14
10	Chlorure de potassium	2	g	Powder	Rue des plantes	110	€3.10	€0.06	55	0	0.0	0.00
11	Multivitamines, probiotiques et antioxydants	0	pill	Pill	Bulk Powders	90	€11.99	€0.00		0	0.0	0.00
12	Huile d'olive	50	ml	Liquid		1000	€5.62	€0.28	20	442	0.0	0.00
13	Sel de table	2	g	Powder		500	€1.00	€0.00	250	0	0.0	0.00
14	Centrum Multivitamin	1	pill	Pill		30	€10.00	€0.33	30	0	0.0	0.00
	Total						€148.40	€4.51		2169	254.9	129.59
	Target									2000	250.0	85.00
	% Reached									108%	102%	152%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2169	108%
Carbohydrates (g)	250	254.9	102%
Protein (g)	85	129.59	152%
Total Fat (g)	65	76.46	118%
Saturated Fat (g)		4.75
Monounsaturated Fat (g)		6.32
Polyunsaturated Fat (g)		8.83
Omega-3 Fatty Acids (g)	1.6	3.89	243%
Omega-6 Fatty Acids (g)	17	6.04	36%
Total Fiber (g)	28	36.3	130%
Soluble Fiber (g)		8.1
Insoluble Fiber (g)		5.7
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2300	10000	77%
Vitamin B6 (mg)	1.3	7	100	538%
Vitamin B12 (ug)	2.4	2.5		104%
Vitamin C (mg)	90	100	2000	111%
Vitamin D (IU)	600	1200	4000	200%
Vitamin E (IU)	20	38	1000	188%
Vitamin K (ug)	120	130		108%
Thiamin (mg)	1.2	2.583		215%
Riboflavin (mg)	1.3	1.965		151%
Niacin (mg)	16	21.49	35	134%
Folate (ug)	400	410	1000	103%
Pantothenic Acid (mg)	5	9.591		192%
Biotin (ug)	30	63		208%
Choline (mg)	550	833.333	3500	152%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.09	2.5	109%
Chloride (g)	2.3	2.176	3.6	95%
Chromium (ug)	35	40		114%
Copper (mg)	0.9	2.191	10	243%
Iodine (ug)	150	129	1100	86%
Iron (mg)	8	21.82	45	273%
Magnesium (mg)	420	551.6		131%
Manganese (mg)	2.3	10.024	11	436%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.667	4	238%
Potassium (g)	3.5	2.86		82%
Selenium (ug)	55	83	400	150%
Sodium (g)	1.5	1.573	2.3	105%
Sulfur (g)	2	2.14		107%
Zinc (mg)	11	21.9143	40	199%

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Mix efficace

Nutrition Facts

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

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