Name: SOMA white Summer Edition
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2pill Pillen (Centrum); 300g Instant-Hafer; 10g MSM Sulfur Powder; 20g Flaxseed; 75g Whey Protein Konzentrat; 8g Elektrolytpulver; 5g Kaliumcitrat; 30g Das Gesunde Plus Lecithin; 2pill Sanct Bernhard Vitamin-D-Mono-Tabletten; 0g Eisentabletten; 50g Maltodextrin (from corn); 20ml Färber Distel Öl

Amount		Ingredient	€ / day	Source
2	pill	Pillen (Centrum)	€0.73	local
300	g	Instant-Hafer	€0.83	myProtein
10	g	MSM Sulfur Powder	€0.13	Amazon
20	g	Flaxseed	€0.60	myProtein
75	g	Whey Protein Konzentrat	€0.82	Myprotein
8	g	Elektrolytpulver	€0.36	myProtein
5	g	Kaliumcitrat	€0.42	Apo
30	g	Das Gesunde Plus Lecithin	€0.50	dm Drogeriemarkt
2	pill	Sanct Bernhard Vitamin-D-Mono-Tabletten	€0.08	Amazon DE
0	g	Eisentabletten	€0.00
50	g	Maltodextrin (from corn)	€0.26	myProtein
20	ml	Färber Distel Öl	€0.05	local
Amounts for: Total Daily Cost:			€4.80	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 16% Protein, 36% Fat

Calories2168

% Daily Values*

103%

Total Carbohydrate264g

106%

Dietary Fiber 32g

69%

Protein88g

153%

Total Fat87g

Saturated Fat5g

Monounsaturated Fat13g

Polyunsaturated Fat25g

108%

Omega-3 Fatty Acids6g

168%

Omega-6 Fatty Acids29g

Cholesterol0mg

Calcium 113%	•	Vitamin A 140%
Chloride 139%	•	Vitamin B6 287%
Chromium 123%	•	Vitamin B12 200%
Copper 99%	•	Vitamin C 240%
Iodine 100%	•	Vitamin D 24%
Iron 62%	•	Vitamin E 292%
Magnesium 90%	•	Vitamin K 98%
Manganese 129%	•	Thiamin 293%
Molybdenum 133%	•	Riboflavin 303%
Phosphorus 48%	•	Niacin 254%
Potassium 79%	•	Folate 104%
Selenium 118%	•	Pantothenic Acid 253%
Sodium 146%	•	Biotin 252%
Sulfur 167%	•	Choline 102%
Zinc 97%

* Percent Daily Values are based on "openend's Ghostface's adjusted thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/day". 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	Pillen (Centrum)	2	pill	Pill	local	60	€22.00	€0.73	30	0	0.0	0.00
2	Instant-Hafer	300	g	Powder	myProtein	5000	€13.80	€0.83	17	1164	212.1	25.50
3	MSM Sulfur Powder	10	g	Powder	Amazon	1000	€12.90	€0.13	100	0	0.0	0.00
4	Flaxseed	20	g	Powder	myProtein	500	€15.09	€0.60	25	107	0.3	3.66
5	Whey Protein Konzentrat	75	g	Powder	Myprotein	5000	€54.79	€0.82	67	295	4.5	58.80
6	Elektrolytpulver	8	g	Powder	myProtein	250	€11.39	€0.36	31	0	0.0	0.00
7	Kaliumcitrat	5	g	Powder	Apo	100	€8.50	€0.42	20	0	0.0	0.00
8	Das Gesunde Plus Lecithin	30	g	Powder	dm Drogeriemarkt	300	€5.00	€0.50	10	229	0.0	0.00
9	Sanct Bernhard Vitamin-D-Mono-Tabletten	2	pill	Pill	Amazon DE	250	€10.10	€0.08	125	0	0.0	0.00
10	Eisentabletten	0	g	Powder		0	€0.00	€0.00		0	0.0	0.00
11	Maltodextrin (from corn)	50	g	Powder	myProtein	1000	€5.19	€0.26	20	190	47.0	0.00
12	Färber Distel Öl	20	ml	Liquid	local	750	€1.99	€0.05	38	183	0.0	0.00
	Total						€160.75	€4.80		2168	263.9	87.96
	Target									2052	257.0	128.00
	% Reached									106%	103%	69%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2052	2168	106%
Carbohydrates (g)	257	263.9	103%
Protein (g)	128	87.96	69%
Total Fat (g)	57	87.24	153%
Saturated Fat (g)	0	5.13
Monounsaturated Fat (g)	0	12.82
Polyunsaturated Fat (g)	0	25.44
Omega-3 Fatty Acids (g)	5.67	6.1	108%
Omega-6 Fatty Acids (g)	17	28.62	168%
Total Fiber (g)	30	31.9	106%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	4666	10000	140%
Vitamin B6 (mg)	1.5	4.3	100	287%
Vitamin B12 (ug)	3	6		200%
Vitamin C (mg)	100	240	2000	240%
Vitamin D (IU)	5000	1200	6000	24%
Vitamin E (IU)	20.86	61	1000	292%
Vitamin K (ug)	120	118		98%
Thiamin (mg)	1.2	3.52		293%
Riboflavin (mg)	1.4	4.24		303%
Niacin (mg)	16	40.62	50	254%
Folate (ug)	400	417	1000	104%
Pantothenic Acid (mg)	6	15.2		253%
Biotin (ug)	50	126		252%
Choline (mg)	1220	1245.74	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.13	2.5	113%
Chloride (g)	2.3	3.2	3.6	139%
Chromium (ug)	65	80		123%
Copper (mg)	1.25	1.24	10	99%
Iodine (ug)	200	200	1100	100%
Iron (mg)	14	8.64	45	62%
Magnesium (mg)	420	378.4		90%
Manganese (mg)	3.5	4.5	11	129%
Molybdenum (ug)	75	100	2000	133%
Phosphorus (g)	0.7	0.338	4	48%
Potassium (g)	3.5	2.763		79%
Selenium (ug)	55	65	400	118%
Sodium (g)	1.5	2.196	2.3	146%
Sulfur (g)	2	3.33		167%
Zinc (mg)	11	10.68	40	97%

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Parent Recipes:	Author	Last Updated	Created
This recipe	openend	21 May '14	20 May '14
Recipes based on this one:
SOMA real	openend	15 Jul '14	22 May '14

SOMA white Summer Edition Private

Nutrition Facts

Nutrient Profile: openend's Ghostface's adjusted thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/day Change

No reviews yet - why not add the first one?

SOMA white Summer Edition Private

Nutrition Facts

Nutrient Profile: openend's Ghostface's adjusted thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/dayChange

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Nutrient Profile: openend's Ghostface's adjusted thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/day Change