Name: Powerthirst
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 120g Ultra Fine Scottish Oats; 116g Pure WHEY Protein (Flavored); 90g Maltodextrin; 5g Jozo bewust (die groene zoutvaatjes); 2g Jozo Naturel Tafelzout; 1.5g Choline bitartrate; 1pill Chromium Picolinate (Chroom); 1pill Kruidvat multi A-Z compleet; 1pill Solgar Vitamine K-1; 50ml Lidl Olijfolie; 1pill Vitamine A; 1pill Vitamine C; 3pill Visolie; 40g Super Pea Protein Isolate

Amount		Ingredient	€ / day	Source
120	g	Ultra Fine Scottish Oats	€0.28	Bulk Powders
116	g	Pure WHEY Protein (Flavored)	€1.51	BulkPowders
90	g	Maltodextrin	€0.26	Bulk powders
5	g	Jozo bewust (die groene zoutvaatjes)	€0.10	AH
2	g	Jozo Naturel Tafelzout	€0.01	AH
1.5	g	Choline bitartrate	€0.07	Bulk Powders
1	pill	Chromium Picolinate (Chroom)	€0.12	Vitamin store (NL)
1	pill	Kruidvat multi A-Z compleet	€0.04	Kruidvat
1	pill	Solgar Vitamine K-1	€0.08	vitaminstore
50	ml	Lidl Olijfolie	€0.20	Lidl
1	pill	Vitamine A	€0.20	Vitaminstore.nl
1	pill	Vitamine C	€0.02	De Tuinen
3	pill	Visolie	€0.37	De Tuinen
40	g	Super Pea Protein Isolate	€0.36	Bulk Powders
Amounts for: Total Daily Cost:			€3.62	Add Ingredients to Amazon Cart

Mijn versie van Lekker en Compleet v3 met een paar extra ingrediënten.

Liquid caps niet in de blender gooien: je krijgt kleine stukjes gelatine overal en dat is niet fijn. Visolie gewoon direct innemen.

Nutrition Facts

Amount Per Day

37% Carb, 29% Protein, 34% Fat

Calories1869

% Daily Values*

119%

Total Carbohydrate169g

42%

Dietary Fiber 12g

94%

Protein134g

84%

Total Fat69g

Saturated Fat15g

Monounsaturated Fat40g

Polyunsaturated Fat6g

56%

Omega-3 Fatty Acids0.9g

115%

Omega-6 Fatty Acids4g

Cholesterol0mg

Calcium 87%	•	Vitamin A 211%
Chloride 113%	•	Vitamin B6 117%
Chromium 357%	•	Vitamin B12 104%
Copper 220%	•	Vitamin C 367%
Iodine 170%	•	Vitamin D 133%
Iron 175%	•	Vitamin E 106%
Magnesium 86%	•	Vitamin K 149%
Manganese 317%	•	Thiamin 176%
Molybdenum 589%	•	Riboflavin 166%
Phosphorus 134%	•	Niacin 111%
Potassium 82%	•	Folate 219%
Selenium 120%	•	Pantothenic Acid 134%
Sodium 137%	•	Biotin 167%
Sulfur 207%	•	Choline 134%
Zinc 171%

* Percent Daily Values are based on "U.S. DRI, male, sedentary, weight loss, 30 / 30 / 40". 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	120	g	Powder	Bulk Powders	5000	€11.87	€0.28	42	432	73.3	13.20
2	Pure WHEY Protein (Flavored)	116	g	Powder	BulkPowders	5000	€64.99	€1.51	43	506	10.1	88.51
3	Maltodextrin	90	g	Powder	Bulk powders	5000	€14.55	€0.26	56	335	84.6	0.00
4	Jozo bewust (die groene zoutvaatjes)	5	g	Powder	AH	75	€1.50	€0.10	15	0	0.0	0.00
5	Jozo Naturel Tafelzout	2	g	Powder	AH	125	€0.37	€0.01	63	0	0.0	0.00
6	Choline bitartrate	1.5	g	Powder	Bulk Powders	100	€4.49	€0.07	67	0	0.0	0.00
7	Chromium Picolinate (Chroom)	1	pill	Pill	Vitamin store (NL)	90	€11.10	€0.12	90	0	0.0	0.00
8	Kruidvat multi A-Z compleet	1	pill	Pill	Kruidvat	120	€4.29	€0.04	120	0	0.0	0.00
9	Solgar Vitamine K-1	1	pill	Pill	vitaminstore	100	€8.45	€0.08	100	0	0.0	0.00
10	Lidl Olijfolie	50	ml	Liquid	Lidl	750	€2.99	€0.20	15	411	0.0	0.00
11	Vitamine A	1	pill	Pill	Vitaminstore.nl	60	€11.95	€0.20	60	0	0.0	0.00
12	Vitamine C	1	pill	Pill	De Tuinen	200	€4.29	€0.02	200	0	0.0	0.00
13	Visolie	3	pill	Pill	De Tuinen	200	€24.99	€0.37	67	27	0.0	0.00
14	Super Pea Protein Isolate	40	g	Powder	Bulk Powders	5000	€44.53	€0.36	125	158	1.2	32.00
	Total						€210.36	€3.62		1869	169.2	133.71
	Target									1900	142.0	142.00
	% Reached									98%	119%	94%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1900	1869	98%
Carbohydrates (g)	142	169.2	119%
Protein (g)	142	133.71	94%
Total Fat (g)	83	69.42	84%
Saturated Fat (g)	0	14.97
Monounsaturated Fat (g)	0	40.11
Polyunsaturated Fat (g)	0	6.44
Omega-3 Fatty Acids (g)	1.6	0.9	56%
Omega-6 Fatty Acids (g)	3.2	3.68	115%
Total Fiber (g)	28	11.8	42%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6326	10000	211%
Vitamin B6 (mg)	1.3	1.5	100	117%
Vitamin B12 (ug)	2.4	2.5		104%
Vitamin C (mg)	90	330	2000	367%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	21	1000	106%
Vitamin K (ug)	120	179		149%
Thiamin (mg)	1.2	2.114		176%
Riboflavin (mg)	1.3	2.158		166%
Niacin (mg)	16	17.8	35	111%
Folate (ug)	400	876	1010	219%
Pantothenic Acid (mg)	5	6.704		134%
Biotin (ug)	30	50		167%
Choline (mg)	550	739.38	3500	134%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.87	2.5	87%
Chloride (g)	2.3	2.601	3.6	113%
Chromium (ug)	35	125		357%
Copper (mg)	0.9	1.98	10	220%
Iodine (ug)	150	255	1100	170%
Iron (mg)	8	14.0048	45	175%
Magnesium (mg)	420	361.6		86%
Manganese (mg)	2.3	7.3	11	317%
Molybdenum (ug)	45	265	2000	589%
Phosphorus (g)	0.7	0.941	4	134%
Potassium (g)	3.5	2.854		82%
Selenium (ug)	55	66	400	120%
Sodium (g)	1.5	2.058	2.3	137%
Sulfur (g)	2	4.14		207%
Zinc (mg)	11	18.84	40	171%

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This recipe	Redge	6 Aug '15	14 Jul '14
Recipes based on this one:
Powerthirst Simpel	Redge	12 Jun '16	6 Aug '15

Powerthirst

Nutrition Facts

Nutrient Profile: U.S. DRI, male, sedentary, weight loss, 30 / 30 / 40Change

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Nutrient Profile: U.S. DRI, male, sedentary, weight loss, 30 / 30 / 40 Change