Name: Ruben's 2000 sainburys uk + olive oil
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 140g Whey Protein; 130g Porridge Oats; 130g Flour; 100g Sugar; 30g Flaxseed; 8g Lo Salt; 3pill Calcium & Vitamin D plus Vitamin K Tablets; 1g Choline bitartrate; 2g MSM; 1pill Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein; 70ml Aceite De Oliva

Amount		Ingredient	£ / day	Source
140	g	Whey Protein	£0.92	OlympusHealth
130	g	Porridge Oats	£0.15	Sainsburies
130	g	Flour	£0.06	Sainsburies
100	g	Sugar	£0.09	Sainsburys
30	g	Flaxseed	£0.37	Sainsburies
8	g	Lo Salt	£0.04	Sainsburies
3	pill	Calcium & Vitamin D plus Vitamin K Tablets	£0.11	Healthspan
1	g	Choline bitartrate	£0.04	BulkPowders
2	g	MSM	£0.07	Bulk Powders
1	pill	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	£0.04	Amazon UK
70	ml	Aceite De Oliva	£0.04	Local
Amounts for: Total Daily Cost:			£1.92	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 25% Protein, 24% Fat

Calories2346

% Daily Values*

95%

Total Carbohydrate289g

107%

Dietary Fiber 30g

95%

Protein144g

90%

Total Fat61g

Saturated Fat7g

Monounsaturated Fat3g

Polyunsaturated Fat9g

460%

Omega-3 Fatty Acids7g

29%

Omega-6 Fatty Acids5g

Cholesterol0mg

Calcium 157%	•	Vitamin A 117%
Chloride 111%	•	Vitamin B6 185%
Chromium 100%	•	Vitamin B12 250%
Copper 177%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 100%
Iron 395%	•	Vitamin E 156%
Magnesium 155%	•	Vitamin K 99%
Manganese 374%	•	Thiamin 305%
Molybdenum 100%	•	Riboflavin 196%
Phosphorus 139%	•	Niacin 188%
Potassium 104%	•	Folate 201%
Selenium 250%	•	Pantothenic Acid 239%
Sodium 122%	•	Biotin 100%
Sulfur 100%	•	Choline 88%
Zinc 161%

* Percent Daily Values are based on "Ordoru's". 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	Whey Protein	140	g	Powder	OlympusHealth	5000	£32.99	£0.92	36	568	15.0	109.63
2	Porridge Oats	130	g	Powder	Sainsburies	1500	£1.69	£0.15	12	481	75.4	14.30
3	Flour	130	g	Powder	Sainsburies	1500	£0.65	£0.06	12	473	99.2	13.42
4	Sugar	100	g	Powder	Sainsburys	1000	£0.90	£0.09	10	401	99.0	0.00
5	Flaxseed	30	g	Powder	Sainsburies	425	£5.20	£0.37	14	170	0.0	6.57
6	Lo Salt	8	g	Powder	Sainsburies	350	£1.55	£0.04	44	0	0.0	0.00
7	Calcium & Vitamin D plus Vitamin K Tablets	3	pill	Pill	Healthspan	240	£8.95	£0.11	80	0	0.0	0.00
8	Choline bitartrate	1	g	Powder	BulkPowders	100	£3.75	£0.04	100	0	0.0	0.00
9	MSM	2	g	Powder	Bulk Powders	100	£3.49	£0.07	50	0	0.0	0.00
10	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	1	pill	Pill	Amazon UK	500	£19.99	£0.04	500	0	0.0	0.00
11	Aceite De Oliva	70	ml	Liquid	Local	5000	£3.00	£0.04	71	252	0.0	0.00
	Total						£82.16	£1.92		2346	288.6	143.92
	Target									2430	304.0	152.00
	% Reached									97%	95%	95%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2430	2346	97%
Carbohydrates (g)	304	288.6	95%
Protein (g)	152	143.92	95%
Total Fat (g)	68	61.28	90%
Saturated Fat (g)	0	6.69
Monounsaturated Fat (g)	0	2.61
Polyunsaturated Fat (g)	0	9.36
Omega-3 Fatty Acids (g)	1.6	7.36	460%
Omega-6 Fatty Acids (g)	17	4.99	29%
Total Fiber (g)	28	29.9	107%
Soluble Fiber (g)	0	2.3
Insoluble Fiber (g)	0	6.9
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3503	10000	117%
Vitamin B6 (mg)	1.3	2.4	100	185%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	31	1000	156%
Vitamin K (ug)	120	119		99%
Thiamin (mg)	1.2	3.662		305%
Riboflavin (mg)	1.3	2.544		196%
Niacin (mg)	16	30.07	35	188%
Folate (ug)	400	806	1000	201%
Pantothenic Acid (mg)	5	11.964		239%
Biotin (ug)	30	30		100%
Choline (mg)	550	486.091	3500	88%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.57	2.5	157%
Chloride (g)	2.3	2.56	3.6	111%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.589	10	177%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	31.5973	45	395%
Magnesium (mg)	420	650		155%
Manganese (mg)	2.3	8.61	11	374%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.975	4	139%
Potassium (g)	3.5	3.629		104%
Selenium (ug)	55	137	400	250%
Sodium (g)	1.5	1.827	2.3	122%
Sulfur (g)	2	2		100%
Zinc (mg)	11	17.733	40	161%

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Nutrition Facts

Nutrient Profile: Ordoru's Change

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Nutrient Profile: Ordoru's Change