Name: Schoko-Hafer 2000kcal nach DGE 1.4 (Typ 1150)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 49g Soja Protein Isolat; 75g Roggenmehl Typ 1150; 20g "Sojola" Sojaöl; 10g Leinöl, kalt gepresst Bio; 10g Honig; 100g Reismehl Vollkorn; 10g Chia Samen; 40g Kakao, leicht entölt; 6g Ceylon Zimt Bio; 215g Hafermehl; 1.8g MSM; 1g Calciumcarbonat; 3g Cholin Bitartrat; 5g Kaliumchlorid; 3g Tafelsalz; 0.1g Stevia Extrakt; 0.5g Xanthan Gum; 1.7pill altapharma A-Z Depot; 1pill Biofood Vitmain A+D; 1500ml Leitungswasser

Amount		Ingredient	€ / day	Source
49	g	Soja Protein Isolat	€0.52	BulkPowders
75	g	Roggenmehl Typ 1150	€0.13	Amazon DE
20	g	"Sojola" Sojaöl	€0.04	Edeka
10	g	Leinöl, kalt gepresst Bio	€0.22	Amazon DE
10	g	Honig	€0.12	Amazon DE
100	g	Reismehl Vollkorn	€0.43	Amazon DE
10	g	Chia Samen	€0.16	Amazon DE
40	g	Kakao, leicht entölt	€0.37	Amazon DE
6	g	Ceylon Zimt Bio	€0.14	Amazon DE
215	g	Hafermehl	€0.56	BulkPowders
1.8	g	MSM	€0.02	Amazon DE
1	g	Calciumcarbonat	€0.01	Amazon DE
3	g	Cholin Bitartrat	€0.12	BulkPowders
5	g	Kaliumchlorid	€0.05	Amazon DE
3	g	Tafelsalz	€0.00	Penny
0.1	g	Stevia Extrakt	€0.04	Bulkpowders
0.5	g	Xanthan Gum	€0.02	Amazon
1.7	pill	altapharma A-Z Depot	€0.06	Rossmann
1	pill	Biofood Vitmain A+D	€0.08	Amazon DE
1500	ml	Leitungswasser	€0.00	Hamburg Wasser
Amounts for: Total Daily Cost:			€3.08	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

52% Carb, 19% Protein, 29% Fat

Calories2072

% Daily Values*

100%

Total Carbohydrate266g

154%

Dietary Fiber 46g

100%

Protein95g

100%

Total Fat65g

Saturated Fat13g

Monounsaturated Fat18g

Polyunsaturated Fat29g

161%

Omega-3 Fatty Acids9g

114%

Omega-6 Fatty Acids19g

Cholesterol0mg

Calcium 112%	•	Vitamin A 189%
Chloride 112%	•	Vitamin B6 248%
Chromium 105%	•	Vitamin B12 142%
Copper 239%	•	Vitamin C 136%
Iodine 119%	•	Vitamin D 168%
Iron 340%	•	Vitamin E 515%
Magnesium 225%	•	Vitamin K 179%
Manganese 464%	•	Thiamin 340%
Molybdenum 113%	•	Riboflavin 188%
Phosphorus 274%	•	Niacin 218%
Potassium 146%	•	Folate 207%
Selenium 162%	•	Pantothenic Acid 208%
Sodium 104%	•	Biotin 170%
Sulfur 112%	•	Choline 104%
Zinc 165%

* Percent Daily Values are based on "German DGE 21-50, 2000 kcal/day, leicht erhöhtes Eiweiss". 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	Soja Protein Isolat	49	g	Powder	BulkPowders	5000	€52.99	€0.52	102	185	0.0	44.59
2	Roggenmehl Typ 1150	75	g	Powder	Amazon DE	8000	€14.32	€0.13	107	239	50.4	6.23
3	"Sojola" Sojaöl	20	g	Liquid	Edeka	1000	€1.90	€0.04	50	177	0.0	0.00
4	Leinöl, kalt gepresst Bio	10	g	Liquid	Amazon DE	500	€10.90	€0.22	50	88	0.0	0.01
5	Honig	10	g	Paste	Amazon DE	2000	€23.91	€0.12	200	30	8.2	0.03
6	Reismehl Vollkorn	100	g	Powder	Amazon DE	5000	€21.45	€0.43	50	370	77.2	7.90
7	Chia Samen	10	g	Powder	Amazon DE	1000	€15.90	€0.16	100	45	0.4	2.12
8	Kakao, leicht entölt	40	g	Powder	Amazon DE	2500	€22.90	€0.37	63	143	3.6	7.96
9	Ceylon Zimt Bio	6	g	Powder	Amazon DE	1000	€22.70	€0.14	167	15	4.8	0.24
10	Hafermehl	215	g	Powder	BulkPowders	5000	€12.99	€0.56	23	778	120.6	26.02
11	MSM	1.8	g	Powder	Amazon DE	1000	€12.90	€0.02	556	0	0.0	0.00
12	Calciumcarbonat	1	g	Powder	Amazon DE	500	€3.76	€0.01	500	0	0.0	0.00
13	Cholin Bitartrat	3	g	Powder	BulkPowders	500	€19.99	€0.12	167	0	0.0	0.00
14	Kaliumchlorid	5	g	Powder	Amazon DE	1000	€9.90	€0.05	200	0	0.0	0.00
15	Tafelsalz	3	g	Powder	Penny	500	€0.45	€0.00	167	0	0.0	0.00
16	Stevia Extrakt	0.1	g	Powder	Bulkpowders	25	€9.75	€0.04	250	0	0.1	0.00
17	Xanthan Gum	0.5	g	Powder	Amazon	100	€4.50	€0.02	200	2	0.4	0.00
18	altapharma A-Z Depot	1.7	pill	Pill	Rossmann	100	€3.59	€0.06	59	0	0.0	0.00
19	Biofood Vitmain A+D	1	pill	Pill	Amazon DE	180	€13.99	€0.08	180	0	0.0	0.00
20	Leitungswasser	1500	ml	Liquid	Hamburg Wasser	0	€0.00	€0.00	0	0	0.0	0.00
	Total						€278.79	€3.08		2072	265.7	95.10
	Target									2000	265.0	95.00
	% Reached									104%	100%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2072	104%
Carbohydrates (g)	265	265.7	100%
Protein (g)	95	95.1	100%
Total Fat (g)	65	65.06	100%
Saturated Fat (g)	0	13.41
Monounsaturated Fat (g)	0	18.1
Polyunsaturated Fat (g)	0	29.44
Omega-3 Fatty Acids (g)	5.67	9.1	161%
Omega-6 Fatty Acids (g)	17	19.31	114%
Total Fiber (g)	30	46.2	154%
Soluble Fiber (g)	0	0.8
Insoluble Fiber (g)	0	29.7
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	6284	10000	189%
Vitamin B6 (mg)	1.5	3.7	100	248%
Vitamin B12 (ug)	3	4.3		142%
Vitamin C (mg)	100	136	2000	136%
Vitamin D (IU)	800	1340	4000	168%
Vitamin E (IU)	20.86	107	1000	515%
Vitamin K (ug)	120	215		179%
Thiamin (mg)	1.2	4.082		340%
Riboflavin (mg)	1.4	2.631		188%
Niacin (mg)	16	34.856	35	218%
Folate (ug)	400	827	1000	207%
Pantothenic Acid (mg)	6	12.481		208%
Biotin (ug)	50	85		170%
Choline (mg)	1220	1274.26	3500	104%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.12	2.5	112%
Chloride (g)	2.3	2.576	3.6	112%
Chromium (ug)	65	68		105%
Copper (mg)	1.25	2.987	10	239%
Iodine (ug)	200	239	1100	119%
Iron (mg)	10	34.0366	45	340%
Magnesium (mg)	420	946.7		225%
Manganese (mg)	3.5	16.23	11	464%
Molybdenum (ug)	75	85	2000	113%
Phosphorus (g)	0.7	1.919	4	274%
Potassium (g)	3.5	5.124		146%
Selenium (ug)	55	89	400	162%
Sodium (g)	1.5	1.562	2.3	104%
Sulfur (g)	2	2.25		112%
Zinc (mg)	11	18.135	40	165%

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Schoko-Hafer 2000kcal nach DGE 1.4 (Typ 1150) Private

Nutrition Facts

Nutrient Profile: German DGE 21-50, 2000 kcal/day, leicht erhöhtes Eiweiss Change

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Schoko-Hafer 2000kcal nach DGE 1.4 (Typ 1150) Private

Nutrition Facts

Nutrient Profile: German DGE 21-50, 2000 kcal/day, leicht erhöhtes EiweissChange

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Nutrient Profile: German DGE 21-50, 2000 kcal/day, leicht erhöhtes Eiweiss Change