Name: stu
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 7g Flaxseed Meal; 64g Super Pea Protein Isolate; 30g Brown Rice Protein 80; 140g Ultra Fine Scottish Oats (original); 86g Meridian Organic Smooth Peanut Butter; 14ml Tesco Pure Sunflower Oil 1L; 4pill Calcium & Vitamin D plus Vitamin K Tablets; 1pill Rainbow Light Prenatal One Multivitamin; 1.5g Choline bitartrate; 5g Potassium chloride; 2g MSM Sulfur Powder; 68g KTC Coconut Cream

Amount		Ingredient	£ / day	Source
7	g	Flaxseed Meal	£0.08	Amazon UK
64	g	Super Pea Protein Isolate	£0.48	bulkpowders
30	g	Brown Rice Protein 80	£0.39	bulkpowders
140	g	Ultra Fine Scottish Oats (original)	£0.28	Bulk Powders
86	g	Meridian Organic Smooth Peanut Butter	£0.45	Dolphin Fitness
14	ml	Tesco Pure Sunflower Oil 1L	£0.02	tesco
4	pill	Calcium & Vitamin D plus Vitamin K Tablets	£0.15	Healthspan
1	pill	Rainbow Light Prenatal One Multivitamin	£0.22	Amazon UK
1.5	g	Choline bitartrate	£0.06	BulkPowders
5	g	Potassium chloride	£0.06	Ebay
2	g	MSM Sulfur Powder	£0.10	Amazon UK
68	g	KTC Coconut Cream	£0.27	sainsburys
Amounts for: Total Daily Cost:			£2.55	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

21% Carb, 25% Protein, 54% Fat

Calories1959

% Daily Values*

32%

Total Carbohydrate103g

85%

Dietary Fiber 24g

97%

Protein121g

177%

Total Fat117g

Saturated Fat48g

Monounsaturated Fat14g

Polyunsaturated Fat10g

105%

Omega-3 Fatty Acids2g

27%

Omega-6 Fatty Acids5g

Cholesterol0mg

Calcium 937%	•	Vitamin A 133%
Chloride 103%	•	Vitamin B6 1156%
Chromium 343%	•	Vitamin B12 1042%
Copper 376%	•	Vitamin C 113%
Iodine 100%	•	Vitamin D 133%
Iron 471%	•	Vitamin E 178%
Magnesium 133%	•	Vitamin K 154%
Manganese 431%	•	Thiamin 932%
Molybdenum 167%	•	Riboflavin 785%
Phosphorus 174%	•	Niacin 843%
Potassium 100%	•	Folate 221%
Selenium 268%	•	Pantothenic Acid 338%
Sodium 199%	•	Biotin 1373%
Sulfur 100%	•	Choline 115%
Zinc 222%

* Percent Daily Values are based on "CaptainZissou's 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	Flaxseed Meal	7	g	Powder	Amazon UK	175	£1.99	£0.08	25	40	0.1	1.53
2	Super Pea Protein Isolate	64	g	Powder	bulkpowders	5000	£37.49	£0.48	78	253	1.9	51.20
3	Brown Rice Protein 80	30	g	Powder	bulkpowders	5000	£64.99	£0.39	167	119	1.1	24.00
4	Ultra Fine Scottish Oats (original)	140	g	Powder	Bulk Powders	5000	£9.99	£0.28	36	505	85.5	15.40
5	Meridian Organic Smooth Peanut Butter	86	g	Paste	Dolphin Fitness	1000	£5.25	£0.45	12	513	10.0	25.46
6	Tesco Pure Sunflower Oil 1L	14	ml	Liquid	tesco	1000	£1.20	£0.02	71	119	0.0	0.00
7	Calcium & Vitamin D plus Vitamin K Tablets	4	pill	Pill	Healthspan	240	£8.95	£0.15	60	0	0.0	0.00
8	Rainbow Light Prenatal One Multivitamin	1	pill	Pill	Amazon UK	150	£32.50	£0.22	150	0	0.0	0.00
9	Choline bitartrate	1.5	g	Powder	BulkPowders	100	£3.75	£0.06	67	0	0.0	0.00
10	Potassium chloride	5	g	Powder	Ebay	500	£5.70	£0.06	100	0	0.0	0.00
11	MSM Sulfur Powder	2	g	Powder	Amazon UK	250	£12.92	£0.10	125	0	0.0	0.00
12	KTC Coconut Cream	68	g	Paste	sainsburys	200	£0.80	£0.27	3	411	4.4	3.81
	Total						£185.53	£2.55		1959	103.0	121.40
	Target									2376	321.0	125.00
	% Reached									82%	32%	97%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2376	1959	82%
Carbohydrates (g)	321	103	32%
Protein (g)	125	121.4	97%
Total Fat (g)	66	116.72	177%
Saturated Fat (g)	0	47.77
Monounsaturated Fat (g)	0	13.63
Polyunsaturated Fat (g)	0	9.86
Omega-3 Fatty Acids (g)	1.6	1.69	105%
Omega-6 Fatty Acids (g)	17	4.65	27%
Total Fiber (g)	28	23.9	85%
Soluble Fiber (g)	0	6.1
Insoluble Fiber (g)	0	1.6
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4000	10000	133%
Vitamin B6 (mg)	1.3	15	100	1156%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	90	102	2000	113%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	36	1000	178%
Vitamin K (ug)	120	185		154%
Thiamin (mg)	1.2	11.18		932%
Riboflavin (mg)	1.3	10.209		785%
Niacin (mg)	16	134.834	35	843%
Folate (ug)	400	884	1000	221%
Pantothenic Acid (mg)	5	16.889		338%
Biotin (ug)	30	412		1373%
Choline (mg)	550	630.509	3500	115%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	9.37	2.5	937%
Chloride (g)	2.3	2.38	3.6	103%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	3.382	10	376%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	37.654	45	471%
Magnesium (mg)	420	557.7		133%
Manganese (mg)	2.3	9.912	11	431%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	1.221	4	174%
Potassium (g)	3.5	3.489		100%
Selenium (ug)	55	148	400	268%
Sodium (g)	1.5	2.983	2.3	199%
Sulfur (g)	2	2		100%
Zinc (mg)	11	24.384	40	222%

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stu

Nutrition Facts

Nutrient Profile: CaptainZissou's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: CaptainZissou's U.S. government DRI, male 19-50, 2000 calories Change