Name: poylent fork -- p90x3 plan c
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Mąka owsiana; 100g Harina P.A.N.; 155g Olimp 100% Natural Whey Protein Concentrate; 6g Surowe kakao; 5g Lecytyna sojowa; 4.3g Sól morska o obniżonej zawartości sodu; 1g Choline bitartrate; 30g Miód; 1500ml Woda z kranu; 35ml Olej rzepakowy tłoczony na zimno; 2pill Potazek, kapsułki o zmodyfikowanym uwalnianiu; 2pill Omega Forte 65% EPA+DHA

Amount		Ingredient	/ day	Source
100	g	Mąka owsiana	0.55	Tesco
100	g	Harina P.A.N.	1.55	Kuchnie Świata
155	g	Olimp 100% Natural Whey Protein Concentrate	12.75	Allegro
6	g	Surowe kakao	0.58	Allegro
5	g	Lecytyna sojowa	0.40	Allegro
4.3	g	Sól morska o obniżonej zawartości sodu	0.03	Sante
1	g	Choline bitartrate	0.25	Allegro
30	g	Miód	0.66	Tesco
1500	ml	Woda z kranu	0.01	MPWiK
35	ml	Olej rzepakowy tłoczony na zimno	1.12	jedzpij.pl
2	pill	Potazek, kapsułki o zmodyfikowanym uwalnianiu	0.51	doz.pl
2	pill	Omega Forte 65% EPA+DHA	0.47	doz.pl
Amounts for: Total Daily Cost:			18.89	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 31% Protein, 29% Fat

Calories1822

% Daily Values*

124%

Total Carbohydrate186g

105%

Dietary Fiber 22g

150%

Protein141g

104%

Total Fat60g

Saturated Fat6g

Monounsaturated Fat24g

Polyunsaturated Fat12g

217%

Omega-3 Fatty Acids5g

1270%

Omega-6 Fatty Acids9g

Cholesterol0mg

Calcium 95%	•	Vitamin A 0%
Chloride 131%	•	Vitamin B6 48%
Chromium 0%	•	Vitamin B12 0%
Copper 47%	•	Vitamin C 0%
Iodine 74%	•	Vitamin D 0%
Iron 122%	•	Vitamin E 132%
Magnesium 85%	•	Vitamin K 24%
Manganese 204%	•	Thiamin 78%
Molybdenum 0%	•	Riboflavin 35%
Phosphorus 119%	•	Niacin 43%
Potassium 110%	•	Folate 46%
Selenium 43%	•	Pantothenic Acid 5%
Sodium 112%	•	Biotin 7%
Sulfur 191%	•	Choline 101%
Zinc 62%

* Percent Daily Values are based on "Copy of U.S. government DRI, male 19-50, 1500 calories, low carb (fixed potassium, and ω-6 & ω-3 PUFA requirements)". 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	Mąka owsiana	100	g	Powder	Tesco	1000	5.50	0.55	10	366	69.3	11.90
2	Harina P.A.N.	100	g	Powder	Kuchnie Świata	1000	15.50	1.55	10	360	78.0	8.00
3	Olimp 100% Natural Whey Protein Concentrate	155	g	Powder	Allegro	2100	172.80	12.75	14	612	9.3	119.35
4	Surowe kakao	6	g	Powder	Allegro	200	19.50	0.58	33	25	3.1	1.68
5	Lecytyna sojowa	5	g	Powder	Allegro	500	40.00	0.40	100	32	1.1	0.37
6	Sól morska o obniżonej zawartości sodu	4.3	g	Powder	Sante	350	2.84	0.03	81	0	0.0	0.00
7	Choline bitartrate	1	g	Powder	Allegro	100	25.00	0.25	100	0	0.0	0.00
8	Miód	30	g	Paste	Tesco	500	11.00	0.66	17	91	24.7	0.09
9	Woda z kranu	1500	ml	Liquid	MPWiK	10000	0.05	0.01	7	0	0.0	0.00
10	Olej rzepakowy tłoczony na zimno	35	ml	Liquid	jedzpij.pl	500	16.00	1.12	14	315	0.0	0.00
11	Potazek, kapsułki o zmodyfikowanym uwalnianiu	2	pill	Pill	doz.pl	100	25.50	0.51	50	0	0.0	0.00
12	Omega Forte 65% EPA+DHA	2	pill	Pill	doz.pl	60	14.20	0.47	30	20	0.0	0.00
	Total						347.89	18.89		1822	185.5	141.39
	Target									1500	150.0	94.00
	% Reached									121%	124%	150%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	1822		121%
Carbohydrates (g)	150	185.5		124%
Protein (g)	94	141.39		150%
Total Fat (g)	58	60.22		104%
Saturated Fat (g)	0	5.56
Monounsaturated Fat (g)	0	23.93
Polyunsaturated Fat (g)	2.89	12.12	22.22	420%
Omega-3 Fatty Acids (g)	2.22	4.82		217%
Omega-6 Fatty Acids (g)	0.67	8.51		1270%
Total Fiber (g)	21	22.1		105%
Soluble Fiber (g)	0	6
Insoluble Fiber (g)	0	6
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5	10000	0%
Vitamin B6 (mg)	1.3	0.6	100	48%
Vitamin B12 (ug)	2.4	0		0%
Vitamin C (mg)	90	0	2000	0%
Vitamin D (IU)	600	0	4000	0%
Vitamin E (IU)	20	26	1000	132%
Vitamin K (ug)	120	29		24%
Thiamin (mg)	1.2	0.936		78%
Riboflavin (mg)	1.3	0.46		35%
Niacin (mg)	16	6.902	35	43%
Folate (ug)	400	185	1000	46%
Pantothenic Acid (mg)	5	0.258		5%
Biotin (ug)	30	2		7%
Choline (mg)	550	557.105	3500	101%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.95	2.5	95%
Chloride (g)	2.3	3.01	3.6	131%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	0.419	10	47%
Iodine (ug)	150	110	1100	74%
Iron (mg)	8	9.76	45	122%
Magnesium (mg)	420	357.6		85%
Manganese (mg)	2.3	4.699	11	204%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	0.832	4	119%
Potassium (g)	2.7	2.959		110%
Selenium (ug)	55	24	400	43%
Sodium (g)	1.5	1.675	2.3	112%
Sulfur (g)	2	3.82		191%
Zinc (mg)	11	6.774	40	62%

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Parent Recipes:	Author	Last Updated	Created
Liquid Cake v1.3	cultofmonkey	8 Mar '15	9 Jul '14
POylent 1700	pierogi	5 Mar '15	5 Apr '15
This recipe	piernik	20 May '15	5 Apr '15

poylent fork -- p90x3 plan c

Nutrition Facts

Nutrient Profile: Copy of U.S. government DRI, male 19-50, 1500 calories, low carb (fixed potassium, and ω-6 & ω-3 PUFA requirements)Change

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