Name: One day /week bowl of awesome
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Pure Whey Protein; 2g Magnesium Citrate; 1g Sulphur (MSM Powder); 3g Dipotassium Phosphate; 1pill Calcium + Vitamin D3 + Vitamin K1 Capsules; 3g Iodized Sea Salt; 20g Psyllium Seed Husk Fiber; 2g Choline Bitartrate; 1pill Centrum Men Multivitamin; 70g Non Fat Dry Milk; 0.5pill Vitamin C; 20g Egg, white, dried; 125g Maltodextrin; 10g Cocoa, dry powder, unsweetened; 30ml Extra Virgin Olive Oil; 15ml Flaxseed Oil; 1000ml Water for porridge; 15g Dextrin; 25g Rice protein powder; 50g Peanut Butter

Amount		Ingredient	£ / day	Source
150	g	Pure Whey Protein	£1.63	Bulk Powders
2	g	Magnesium Citrate	£0.06	MyProtein.com
1	g	Sulphur (MSM Powder)	£0.03	MyProtein.com
3	g	Dipotassium Phosphate	£0.22	MyProtein.com
1	pill	Calcium + Vitamin D3 + Vitamin K1 Capsules	£0.09	Bulk Powders
3	g	Iodized Sea Salt	£0.03	Amazon
20	g	Psyllium Seed Husk Fiber	£0.40	TrueNutrition
2	g	Choline Bitartrate	£0.06	Bulkpowders
1	pill	Centrum Men Multivitamin	£0.10	Vitacost
70	g	Non Fat Dry Milk	£0.95	Amazon, Now Foods
0.5	pill	Vitamin C	£0.04	Holland & Barrett
20	g	Egg, white, dried	£0.32	Myprotein.com
125	g	Maltodextrin	£0.31	Bulkpowders
10	g	Cocoa, dry powder, unsweetened	£0.08	Tesco
30	ml	Extra Virgin Olive Oil	£0.20	Any Grocery Store
15	ml	Flaxseed Oil	£0.41	Holland And Barrett
1000	ml	Water for porridge	£0.00	Tap
15	g	Dextrin	£1.35	Amazon
25	g	Rice protein powder	£0.64	Amazon
50	g	Peanut Butter	£0.00
Amounts for: Total Daily Cost:			£6.91	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

34% Carb, 35% Protein, 31% Fat

Calories2211

% Daily Values*

79%

Total Carbohydrate197g

147%

Dietary Fiber 41g

237%

Protein201g

122%

Total Fat79g

Saturated Fat0.81g

Monounsaturated Fat0.46g

Polyunsaturated Fat0.04g

419%

Omega-3 Fatty Acids7g

45%

Omega-6 Fatty Acids2g

Cholesterol0mg

Calcium 155%	•	Vitamin A 117%
Chloride 82%	•	Vitamin B6 155%
Chromium 100%	•	Vitamin B12 252%
Copper 145%	•	Vitamin C 236%
Iodine 194%	•	Vitamin D 107%
Iron 144%	•	Vitamin E 225%
Magnesium 105%	•	Vitamin K 109%
Manganese 118%	•	Thiamin 101%
Molybdenum 111%	•	Riboflavin 141%
Phosphorus 122%	•	Niacin 102%
Potassium 82%	•	Folate 52%
Selenium 230%	•	Pantothenic Acid 304%
Sodium 140%	•	Biotin 133%
Sulfur 102%	•	Choline 150%
Zinc 130%

* Percent Daily Values are based on "U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)". 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	Pure Whey Protein	150	g	Powder	Bulk Powders	2500	£27.09	£1.63	17	590	9.0	123.00
2	Magnesium Citrate	2	g	Powder	MyProtein.com	500	£15.79	£0.06	250	0	0.0	0.00
3	Sulphur (MSM Powder)	1	g	Powder	MyProtein.com	250	£8.49	£0.03	250	0	0.0	0.00
4	Dipotassium Phosphate	3	g	Powder	MyProtein.com	250	£17.99	£0.22	83	0	0.0	0.00
5	Calcium + Vitamin D3 + Vitamin K1 Capsules	1	pill	Pill	Bulk Powders	90	£7.99	£0.09	90	0	0.0	0.00
6	Iodized Sea Salt	3	g	Powder	Amazon	737	£6.99	£0.03	246	0	0.0	0.00
7	Psyllium Seed Husk Fiber	20	g	Powder	TrueNutrition	454	£8.99	£0.40	23	80	18.0	0.00
8	Choline Bitartrate	2	g	Powder	Bulkpowders	1000	£27.99	£0.06	500	0	0.0	0.00
9	Centrum Men Multivitamin	1	pill	Pill	Vitacost	200	£19.99	£0.10	200	0	0.0	0.00
10	Non Fat Dry Milk	70	g	Powder	Amazon, Now Foods	794	£10.75	£0.95	11	252	36.4	25.20
11	Vitamin C	0.5	pill	Pill	Holland & Barrett	100	£7.99	£0.04	200	0	0.0	0.00
12	Egg, white, dried	20	g	Powder	Myprotein.com	1000	£15.99	£0.32	50	76	1.6	16.22
13	Maltodextrin	125	g	Powder	Bulkpowders	5000	£12.25	£0.31	40	475	117.5	0.00
14	Cocoa, dry powder, unsweetened	10	g	Powder	Tesco	250	£1.99	£0.08	25	23	5.8	1.96
15	Extra Virgin Olive Oil	30	ml	Liquid	Any Grocery Store	750	£5.09	£0.20	25	247	0.0	0.00
16	Flaxseed Oil	15	ml	Liquid	Holland And Barrett	473	£13.05	£0.41	32	0	0.0	0.00
17	Water for porridge	1000	ml	Liquid	Tap	0	£0.00	£0.00	0	0	0.0	0.00
18	Dextrin	15	g	Powder	Amazon	243	£21.92	£1.35	16	64	0.0	0.00
19	Rice protein powder	25	g	Powder	Amazon	1361	£34.99	£0.64	54	92	2.5	19.17
20	Peanut Butter	50	g	Paste		0	£0.00	£0.00	0	313	6.3	15.63
	Total						£265.33	£6.91		2211	197.0	201.17
	Target									2000	250.0	85.00
	% Reached									111%	79%	237%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2211		111%
Carbohydrates (g)	250	197		79%
Protein (g)	85	201.17		237%
Total Fat (g)	65	79.09		122%
Saturated Fat (g)	0	0.81
Monounsaturated Fat (g)	0	0.46
Polyunsaturated Fat (g)	2.89	0.04	22.22	2%
Omega-3 Fatty Acids (g)	1.67	6.99	8.88	419%
Omega-6 Fatty Acids (g)	3.86	1.72	8.88	45%
Total Fiber (g)	28	41.1		147%
Soluble Fiber (g)	0	0
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	2	100	155%
Vitamin B12 (ug)	2.4	6		252%
Vitamin C (mg)	250	591	2000	236%
Vitamin D (IU)	1500	1600	4000	107%
Vitamin E (IU)	20	45	400	225%
Vitamin K (ug)	120	130		109%
Thiamin (mg)	1.2	1.209		101%
Riboflavin (mg)	1.3	1.83		141%
Niacin (mg)	16	16.391	35	102%
Folate (ug)	400	207	1000	52%
Pantothenic Acid (mg)	5	15.18		304%
Biotin (ug)	30	40		133%
Choline (mg)	550	824.88	3500	150%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.91	1.41	2.5	155%
Chloride (g)	2.3	1.881	3.6	82%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.309	10	145%
Iodine (ug)	150	291	1100	194%
Iron (mg)	9	12.951	15.3	144%
Magnesium (mg)	455	476.4	910	105%
Manganese (mg)	2.3	2.706	11	118%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	0.851	4	122%
Potassium (g)	2.4	1.958		82%
Selenium (ug)	55	126	400	230%
Sodium (g)	1.2	1.683	2.3	140%
Sulfur (g)	2	2.04		102%
Zinc (mg)	9	11.701	13.5	130%

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Parent Recipes:	Author	Last Updated	Created
Hacker's School Soylent UK	DafJ	5 Aug '13	12 Aug '13
OxNomNom UK GBP	hancha	8 Sep '13	17 May '14
This recipe	sirchutney	17 May '14	17 May '14

One day /week bowl of awesome Weight Gain

Nutrition Facts

Nutrient Profile: U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)Change

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One day /week bowl of awesome Weight Gain

Nutrition Facts

Nutrient Profile: U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)Change

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