Name: Oats, whey 'n maltodextrin
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Ultra Fine Scottish Oats; 100g Maltodextrin; 125g Pure Whey Protein; 20g Flaxseed Powder; 15g Psyllium Husk Powder; 45ml Canola Oil; 2.5g Potassium Chloride; 2.5g Table Salt; 2g Choline Bitartrate; 2pill Calcium + Vitamin D3 + Vitamin K1 Capsules; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 1pill ZMA Capsules

Amount		Ingredient	£ / day	Source
150	g	Ultra Fine Scottish Oats	£0.30	Bulk Powders
100	g	Maltodextrin	£0.24	Bulk Powders
125	g	Pure Whey Protein	£1.17	Bulk Powders
20	g	Flaxseed Powder	£0.40	Bulk Powders
15	g	Psyllium Husk Powder	£0.20	Bulk Powders
45	ml	Canola Oil	£0.25	Amazon
2.5	g	Potassium Chloride	£0.09	Amazon
2.5	g	Table Salt	£0.03	Local
2	g	Choline Bitartrate	£0.07	Bulk Powders
2	pill	Calcium + Vitamin D3 + Vitamin K1 Capsules	£0.18	Bulk Powders
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	£0.04	Amazon
1	pill	ZMA Capsules	£0.12	Bulk Powders
Amounts for: Total Daily Cost:			£3.09	Add Ingredients to Amazon Cart

Sulphur is based on quantity of sulphur containing amino acids cycsteine and methionine, at 492mg/30.4g and 494mg/30.4g respectively.

Nutrition Facts

Amount Per Day

43% Carb, 24% Protein, 33% Fat

Calories2007

% Daily Values*

100%

Total Carbohydrate216g

107%

Dietary Fiber 30g

104%

Protein120g

105%

Total Fat74g

Saturated Fat9g

Monounsaturated Fat36g

Polyunsaturated Fat21g

146%

Omega-3 Fatty Acids9g

135%

Omega-6 Fatty Acids8g

Cholesterol0mg

Calcium 141%	•	Vitamin A 117%
Chloride 120%	•	Vitamin B6 546%
Chromium 100%	•	Vitamin B12 250%
Copper 193%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 400%
Iron 318%	•	Vitamin E 150%
Magnesium 123%	•	Vitamin K 138%
Manganese 441%	•	Thiamin 247%
Molybdenum 100%	•	Riboflavin 150%
Phosphorus 146%	•	Niacin 138%
Potassium 109%	•	Folate 150%
Selenium 202%	•	Pantothenic Acid 244%
Sodium 106%	•	Biotin 100%
Sulfur	•	Choline 154%
Zinc 253%

* Percent Daily Values are based on "connec's modified 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	Ultra Fine Scottish Oats	150	g	Powder	Bulk Powders	5000	£9.99	£0.30	33	542	91.7	16.50
2	Maltodextrin	100	g	Powder	Bulk Powders	5000	£12.25	£0.24	50	396	99.0	0.00
3	Pure Whey Protein	125	g	Powder	Bulk Powders	5000	£46.79	£1.17	40	503	6.3	100.00
4	Flaxseed Powder	20	g	Powder	Bulk Powders	1000	£19.99	£0.40	50	107	5.8	3.66
5	Psyllium Husk Powder	15	g	Powder	Bulk Powders	1000	£13.25	£0.20	67	57	13.3	0.00
6	Canola Oil	45	ml	Liquid	Amazon	2500	£14.00	£0.25	56	404	0.0	0.00
7	Potassium Chloride	2.5	g	Powder	Amazon	227	£7.99	£0.09	91	0	0.0	0.00
8	Table Salt	2.5	g	Powder	Local	100	£1.00	£0.03	40	0	0.0	0.00
9	Choline Bitartrate	2	g	Powder	Bulk Powders	100	£3.75	£0.07	50	0	0.0	0.00
10	Calcium + Vitamin D3 + Vitamin K1 Capsules	2	pill	Pill	Bulk Powders	90	£7.99	£0.18	45	0	0.0	0.00
11	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	£18.49	£0.04	500	0	0.0	0.00
12	ZMA Capsules	1	pill	Pill	Bulk Powders	90	£10.99	£0.12	90	0	0.0	0.00
	Total						£166.48	£3.09		2007	216.0	120.16
	Target									2000	215.0	115.00
	% Reached									100%	100%	104%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2007		100%
Carbohydrates (g)	215	216		100%
Protein (g)	115	120.16		104%
Total Fat (g)	70	73.84		105%
Saturated Fat (g)	0	9.28
Monounsaturated Fat (g)	0	35.87
Polyunsaturated Fat (g)	0	20.91
Omega-3 Fatty Acids (g)	6	8.75		146%
Omega-6 Fatty Acids (g)	6	8.11	9	135%
Total Fiber (g)	28	29.9		107%
Soluble Fiber (g)	0	6
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3500	10000	117%
Vitamin B6 (mg)	1.3	7.1	100	546%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	2400	4000	400%
Vitamin E (IU)	20	30	1000	150%
Vitamin K (ug)	120	166		138%
Thiamin (mg)	1.2	2.965		247%
Riboflavin (mg)	1.3	1.948		150%
Niacin (mg)	16	22.061	35	138%
Folate (ug)	400	601	1000	150%
Pantothenic Acid (mg)	5	12.223		244%
Biotin (ug)	30	30		100%
Choline (mg)	550	849.073	3500	154%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.41	2.5	141%
Chloride (g)	2.3	2.768	3.6	120%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.74	10	193%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	25.44	45	318%
Magnesium (mg)	420	515.6		123%
Manganese (mg)	2.3	10.15	11	441%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.022	4	146%
Potassium (g)	2	2.19		109%
Selenium (ug)	55	111	400	202%
Sodium (g)	1	1.056	2.3	106%
Sulfur (g)	0	4.11
Zinc (mg)	11	27.86	40	253%

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Parent Recipes:	Author	Last Updated	Created
This recipe	connec	13 Apr '14	3 Mar '14
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Oats, whey 'n maltodextrin

Nutrition Facts

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

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