Name: Simple recipe
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 160g Rolled Oats; 167g Maltodextrin (from corn); 75g Olive Oil; 45g Whey protein concentrate 82; 450ml Whole Milk; 1pill Tesco A-Z Multivitamins + Minerals; 2g MSM Sulfur; 1g Sodium Chloride; 0.1g Vitamin C Powder; 1g NOW Foods Magnesium Citrate Powder

Amount		Ingredient	£ / day	Source
160	g	Rolled Oats	£0.08	Grocery Store
167	g	Maltodextrin (from corn)	£0.41	BulkPowders
75	g	Olive Oil	£0.29	Local
45	g	Whey protein concentrate 82	£0.42	Bulk Powders
450	ml	Whole Milk	£0.26	Local
1	pill	Tesco A-Z Multivitamins + Minerals	£0.04	Tesco (local)
2	g	MSM Sulfur	£0.04	Ebay
1	g	Sodium Chloride	£0.00	Local
0.1	g	Vitamin C Powder	£0.00	Vitamin Shoppe
1	g	NOW Foods Magnesium Citrate Powder	£0.04	Ebay
Amounts for: Total Daily Cost:			£1.58	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 11% Protein, 44% Fat

Calories2349

% Daily Values*

Total Carbohydrate291g

Dietary Fiber 16g

Protein72g

Total Fat124g

Saturated Fat11g

Monounsaturated Fat36g

Polyunsaturated Fat25g

Omega-3 Fatty Acids0.48g

Omega-6 Fatty Acids28g

Cholesterol46mg

Calcium	•	Vitamin A
Chloride	•	Vitamin B6
Chromium	•	Vitamin B12
Copper	•	Vitamin C
Iodine	•	Vitamin D
Iron	•	Vitamin E
Magnesium	•	Vitamin K
Manganese	•	Thiamin
Molybdenum	•	Riboflavin
Phosphorus	•	Niacin
Potassium	•	Folate
Selenium	•	Pantothenic Acid
Sodium	•	Biotin
Sulfur	•	Choline
Zinc

* Percent Daily Values are based on "". 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	160	g	Powder	Grocery Store	1500	£0.75	£0.08	9	606	110.6	20.94
2	Maltodextrin (from corn)	167	g	Powder	BulkPowders	5000	£12.25	£0.41	30	635	157.0	0.00
3	Olive Oil	75	g	Liquid	Local	918	£3.50	£0.29	12	643	0.0	0.00
4	Whey protein concentrate 82	45	g	Powder	Bulk Powders	5000	£46.89	£0.42	111	177	2.7	36.90
5	Whole Milk	450	ml	Liquid	Local	2270	£1.30	£0.26	5	288	21.0	14.30
6	Tesco A-Z Multivitamins + Minerals	1	pill	Pill	Tesco (local)	240	£9.00	£0.04	240	0	0.0	0.00
7	MSM Sulfur	2	g	Powder	Ebay	500	£10.00	£0.04	250	0	0.0	0.00
8	Sodium Chloride	1	g	Powder	Local	907	£0.75	£0.00	907	0	0.0	0.00
9	Vitamin C Powder	0.1	g	Powder	Vitamin Shoppe	227	£9.00	£0.00	2270	0	0.0	0.00
10	NOW Foods Magnesium Citrate Powder	1	g	Powder	Ebay	227	£10.00	£0.04	227	0	0.0	0.00
	Total						£103.44	£1.58		2349	291.3	72.14
	Target
	% Reached
	Safe Maximum
	% Max Reached

Macro	Target	Recipe	Max	%
Calories (kcal)		2349
Carbohydrates (g)		291.3
Protein (g)		72.14
Total Fat (g)		124.32
Saturated Fat (g)		10.71
Monounsaturated Fat (g)		35.89
Polyunsaturated Fat (g)		24.64
Omega-3 Fatty Acids (g)		0.48
Omega-6 Fatty Acids (g)		27.99
Total Fiber (g)		16.2
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)		45.763

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)		1258
Vitamin B6 (mg)		2.4
Vitamin B12 (ug)		2.7
Vitamin C (mg)		160
Vitamin D (IU)		386
Vitamin E (IU)		28
Vitamin K (ug)		40
Thiamin (mg)		2.381
Riboflavin (mg)		2.56
Niacin (mg)		20.35
Folate (ug)		274
Pantothenic Acid (mg)		9.494
Biotin (ug)		150
Choline (mg)		131.139

Minerals	Target	Recipe	Max	%
Calcium (g)		1.4
Chloride (g)		0.6
Chromium (ug)		25
Copper (mg)		3.499
Iodine (ug)		364
Iron (mg)		20.9067
Magnesium (mg)		773.5
Manganese (mg)		6.728
Molybdenum (ug)		0
Phosphorus (g)		1.101
Potassium (g)		1.928
Selenium (ug)		88
Sodium (g)		1.009
Sulfur (g)		2
Zinc (mg)		20.7284

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Simple recipe

Nutrition Facts

Nutrient Profile: Change

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