Simple recipe

by Terran
Last updated September 12, 2013 Copy
AmountIngredient£ / daySource
200gRolled Oats£0.10Grocery Store
150gMaltodextrin (from corn)£0.37BulkPowders
75gOlive Oil£0.29Local
45gWhey protein concentrate 82£0.42Bulk Powders
450mlWhole Milk£0.26Local
1pillTesco Multivitamin£0.02Tesco (local)
2gMSM Sulfur£0.04Ebay
Amounts for:
Total Daily Cost:
£1.49Add Ingredients
to Amazon Cart

Uses a minimal number of ingredients to provide near full nutrition to replace 2/3 of weekly meals.

Prices in £GBP

Nutrition Facts

Amount Per Day
45% Carb, 12% Protein, 43% Fat
Calories2436
% Daily Values*
121%
Total Carbohydrate303g
72%
Dietary Fiber 20g
91%
Protein77g
195%
Total Fat127g
Saturated Fat11g
Monounsaturated Fat36g
Polyunsaturated Fat25g
33%
Omega-3 Fatty Acids0.52g
170%
Omega-6 Fatty Acids29g
Cholesterol46mg
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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
Rolled Oats
200
gPowderGrocery Store1500
£0.75
£0.10
8758138.326.17
2
Maltodextrin (from corn)
150
gPowderBulkPowders5000
£12.25
£0.37
33570141.00.00
3
Olive Oil
75
gLiquidLocal918
£3.50
£0.29
126430.00.00
4
Whey protein concentrate 82
45
gPowderBulk Powders5000
£46.89
£0.42
1111772.736.90
5
Whole Milk
450
mlLiquidLocal2270
£1.30
£0.26
528821.014.30
6
Tesco Multivitamin
1
pillPillTesco (local)90
£1.50
£0.02
9000.00.00
7
MSM Sulfur
2
gPowderEbay500
£10.00
£0.04
25000.00.00
Total
£76.19
£1.49
2436302.977.37
Target
2000250.085.00
% Reached
122%121%91%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)20002436122%
Carbohydrates (g)250302.9121%
Protein (g)8577.3791%
Total Fat (g)65126.93195%
Saturated Fat (g)10.71
Monounsaturated Fat (g)35.89
Polyunsaturated Fat (g)24.64
Omega-3 Fatty Acids (g)1.60.5233%
Omega-6 Fatty Acids (g)1728.87170%
Total Fiber (g)2820.272%
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)045.763
VitaminsTargetRecipeMax%
Vitamin A (IU)3000309810000103%
Vitamin B6 (mg)1.31.8100141%
Vitamin B12 (ug)2.44.2176%
Vitamin C (mg)90020000%
Vitamin D (IU)600386400064%
Vitamin E (IU)20301000149%
Vitamin K (ug)1209580%
Thiamin (mg)1.22.278190%
Riboflavin (mg)1.32.41185%
Niacin (mg)1618.79435117%
Folate (ug)400287100072%
Pantothenic Acid (mg)59.938199%
Biotin (ug)3050167%
Choline (mg)550147.287350027%
MineralsTargetRecipeMax%
Calcium (g)11.432.5143%
Chloride (g)2.303.60%
Chromium (ug)3500%
Copper (mg)0.92.64810294%
Iodine (ug)1502141100142%
Iron (mg)88.585745107%
Magnesium (mg)420563.1134%
Manganese (mg)2.37.1611311%
Molybdenum (ug)45020000%
Phosphorus (g)0.71.124160%
Potassium (g)3.52.07359%
Selenium (ug)5575400136%
Sodium (g)1.50.6112.341%
Sulfur (g)22100%
Zinc (mg)117.16054065%

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