Name: Schoko-Hafer 2000kcal nach DGE 1.4.4
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 51g Soja Protein Isolat; 20g "Sojola" Sojaöl; 10g Leinöl, kalt gepresst Bio; 10g Honig; 80g Roggenmehl Vollkorn; 80g Reismehl Vollkorn; 226g Hafermehl; 8g Chia Samen; 4g Inulin; 0g Flohsamenschalen Pulver; 40g Kakao, leicht entölt; 6g Ceylon Zimt Bio; 1.8g MSM; 3g Cholin Bitartrat; 0.5g Calciumcitrat; 5g Kaliumchlorid; 3g Tafelsalz; 0.15g Xanthan Gum; 0.25g Stevia Extrakt; 1.7pill altapharma A-Z Depot; 1pill Biofood Vitmain A+D; 1500ml Leitungswasser

Amount		Ingredient	€ / day	Source
51	g	Soja Protein Isolat	€0.54	BulkPowders
20	g	"Sojola" Sojaöl	€0.04	Edeka
10	g	Leinöl, kalt gepresst Bio	€0.22	Amazon DE
10	g	Honig	€0.12	Amazon DE
80	g	Roggenmehl Vollkorn	€0.14	Amazon DE
80	g	Reismehl Vollkorn	€0.34	Amazon DE
226	g	Hafermehl	€0.59	BulkPowders
8	g	Chia Samen	€0.13	Amazon DE
4	g	Inulin	€0.07
0	g	Flohsamenschalen Pulver	€0.00	BulkPowders
40	g	Kakao, leicht entölt	€0.37	Amazon DE
6	g	Ceylon Zimt Bio	€0.14	Amazon DE
1.8	g	MSM	€0.02	Amazon DE
3	g	Cholin Bitartrat	€0.12	BulkPowders
0.5	g	Calciumcitrat	€0.02	Amazon
5	g	Kaliumchlorid	€0.05	Amazon DE
3	g	Tafelsalz	€0.00	Penny
0.15	g	Xanthan Gum	€0.01	Amazon
0.25	g	Stevia Extrakt	€0.09	Bulkpowders
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:			€3.15	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

53% Carb, 19% Protein, 28% Fat

Calories2037

% Daily Values*

100%

Total Carbohydrate265g

180%

Dietary Fiber 54g

100%

Protein95g

99%

Total Fat65g

Saturated Fat14g

Monounsaturated Fat18g

Polyunsaturated Fat30g

154%

Omega-3 Fatty Acids9g

114%

Omega-6 Fatty Acids19g

Cholesterol0mg

Calcium 133%	•	Vitamin A 189%
Chloride 116%	•	Vitamin B6 241%
Chromium 105%	•	Vitamin B12 142%
Copper 301%	•	Vitamin C 136%
Iodine 120%	•	Vitamin D 168%
Iron 421%	•	Vitamin E 456%
Magnesium 236%	•	Vitamin K 168%
Manganese 517%	•	Thiamin 357%
Molybdenum 113%	•	Riboflavin 194%
Phosphorus 355%	•	Niacin 215%
Potassium 164%	•	Folate 239%
Selenium 155%	•	Pantothenic Acid 212%
Sodium 104%	•	Biotin 201%
Sulfur 113%	•	Choline 110%
Zinc 189%

* 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	51	g	Powder	BulkPowders	5000	€52.99	€0.54	98	193	0.0	46.41
2	"Sojola" Sojaöl	20	g	Liquid	Edeka	1000	€1.90	€0.04	50	177	0.0	0.00
3	Leinöl, kalt gepresst Bio	10	g	Liquid	Amazon DE	500	€10.90	€0.22	50	88	0.0	0.01
4	Honig	10	g	Paste	Amazon DE	2000	€23.91	€0.12	200	30	8.2	0.03
5	Roggenmehl Vollkorn	80	g	Powder	Amazon DE	8000	€14.32	€0.14	100	235	47.8	7.20
6	Reismehl Vollkorn	80	g	Powder	Amazon DE	5000	€21.45	€0.34	63	296	61.8	6.32
7	Hafermehl	226	g	Powder	BulkPowders	5000	€12.99	€0.59	22	818	138.1	24.86
8	Chia Samen	8	g	Powder	Amazon DE	1000	€15.90	€0.13	125	36	0.3	1.70
9	Inulin	4	g	Powder		1000	€17.89	€0.07	250	5	0.3	0.00
10	Flohsamenschalen Pulver	0	g	Powder	BulkPowders	1000	€17.99	€0.00		0	0.0	0.00
11	Kakao, leicht entölt	40	g	Powder	Amazon DE	2500	€22.90	€0.37	63	143	3.6	7.96
12	Ceylon Zimt Bio	6	g	Powder	Amazon DE	1000	€22.70	€0.14	167	15	4.8	0.24
13	MSM	1.8	g	Powder	Amazon DE	1000	€12.90	€0.02	556	0	0.0	0.00
14	Cholin Bitartrat	3	g	Powder	BulkPowders	500	€19.99	€0.12	167	0	0.0	0.00
15	Calciumcitrat	0.5	g	Powder	Amazon	227	€10.75	€0.02	454	0	0.0	0.00
16	Kaliumchlorid	5	g	Powder	Amazon DE	1000	€9.90	€0.05	200	0	0.0	0.00
17	Tafelsalz	3	g	Powder	Penny	500	€0.45	€0.00	167	0	0.0	0.00
18	Xanthan Gum	0.15	g	Powder	Amazon	100	€4.50	€0.01	667	1	0.1	0.00
19	Stevia Extrakt	0.25	g	Powder	Bulkpowders	50	€17.99	€0.09	200	0	0.3	0.00
20	altapharma A-Z Depot	1.7	pill	Pill	Rossmann	100	€3.59	€0.06	59	0	0.0	0.00
21	Biofood Vitmain A+D	1	pill	Pill	Amazon DE	180	€13.99	€0.08	180	0	0.0	0.00
22	Leitungswasser	1500	ml	Liquid	Hamburg Wasser	0	€0.00	€0.00	0	0	0.0	0.00
	Total						€329.90	€3.15		2037	265.2	94.73
	Target									2000	265.0	95.00
	% Reached									102%	100%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2037	102%
Carbohydrates (g)	265	265.2	100%
Protein (g)	95	94.73	100%
Total Fat (g)	65	64.53	99%
Saturated Fat (g)	0	14.12
Monounsaturated Fat (g)	0	18.25
Polyunsaturated Fat (g)	0	30.15
Omega-3 Fatty Acids (g)	5.67	8.71	154%
Omega-6 Fatty Acids (g)	17	19.3	114%
Total Fiber (g)	30	53.9	180%
Soluble Fiber (g)	0	0.4
Insoluble Fiber (g)	0	23.8
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	6289	10000	189%
Vitamin B6 (mg)	1.5	3.6	100	241%
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	95	1000	456%
Vitamin K (ug)	120	202		168%
Thiamin (mg)	1.2	4.28		357%
Riboflavin (mg)	1.4	2.723		194%
Niacin (mg)	16	34.398	35	215%
Folate (ug)	400	954	1000	239%
Pantothenic Acid (mg)	6	12.733		212%
Biotin (ug)	50	100		201%
Choline (mg)	1220	1345.16	3500	110%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.33	2.5	133%
Chloride (g)	2.3	2.675	3.6	116%
Chromium (ug)	65	68		105%
Copper (mg)	1.25	3.761	10	301%
Iodine (ug)	200	239	1100	120%
Iron (mg)	10	42.0591	45	421%
Magnesium (mg)	420	989.8		236%
Manganese (mg)	3.5	18.087	11	517%
Molybdenum (ug)	75	85	2000	113%
Phosphorus (g)	0.7	2.485	4	355%
Potassium (g)	3.5	5.734		164%
Selenium (ug)	55	85	400	155%
Sodium (g)	1.5	1.566	2.3	104%
Sulfur (g)	2	2.27		113%
Zinc (mg)	11	20.825	40	189%

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Schoko-Hafer 2000kcal nach DGE 1.4.4 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 1.4.4 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