Name: Vorarlberg local mix V3 - Choco
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2g MSM Sulfur Powder; 20g Chia Seeds; 1pill Calcium 600 + D +K; 10ml Walnut oil; 3.5g Salz jodiert - spar vital (natrium reduziertes); 5pill Potassium; 50g Peanut Butter; 1pill Cholin 500 mg Bitartrat; 1pill Optimum Nutrition Opti-Women Multivitamin; 150g Instant Haferflocken; 10ml Coconut Oil; 0.5pill Nature's Way Vitamin A & D; 30g Coconut Flour; 30g Cokolesnik; 20g Flaxseed; 20g Almonds; 25g Maxx Shake; 40g Olimp Gain Bolic 6000; 60g Nitro Pure Whey Gold; 25g Coconut flour

Amount		Ingredient	€ / day	Source
2	g	MSM Sulfur Powder	€0.05	iHerb
20	g	Chia Seeds	€0.28	Amazon DE
1	pill	Calcium 600 + D +K	€0.07	Local DM
10	ml	Walnut oil	€0.16	Local Müller
3.5	g	Salz jodiert - spar vital (natrium reduziertes)	€0.02	Local Spar
5	pill	Potassium	€0.42	Maxximum Shop
50	g	Peanut Butter	€0.43	Local Spar
1	pill	Cholin 500 mg Bitartrat	€0.13	Amazon
1	pill	Optimum Nutrition Opti-Women Multivitamin	€0.27	Amazon DE
150	g	Instant Haferflocken	€0.41	MyProtein
10	ml	Coconut Oil	€0.16	Amazon DE
0.5	pill	Nature's Way Vitamin A & D	€0.04	iHerb
30	g	Coconut Flour	€0.10	Lidl
30	g	Cokolesnik	€0.22	Local (product of Slovenia)
20	g	Flaxseed	€0.08	DM
20	g	Almonds	€0.20	Lidl
25	g	Maxx Shake	€0.37	Maxximum Shop
40	g	Olimp Gain Bolic 6000	€0.46	Amazon
60	g	Nitro Pure Whey Gold	€1.12	Maxximum Shop
25	g	Coconut flour	€0.28	Vegalife
Amounts for: Total Daily Cost:			€5.26	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

35% Carb, 20% Protein, 45% Fat

Calories2287

% Daily Values*

133%

Total Carbohydrate200g

245%

Dietary Fiber 52g

120%

Protein113g

194%

Total Fat112g

Saturated Fat40g

Monounsaturated Fat20g

Polyunsaturated Fat24g

596%

Omega-3 Fatty Acids10g

119%

Omega-6 Fatty Acids20g

Cholesterol0mg

Calcium 102%	•	Vitamin A 252%
Chloride 111%	•	Vitamin B6 872%
Chromium 171%	•	Vitamin B12 2108%
Copper 263%	•	Vitamin C 160%
Iodine 108%	•	Vitamin D 117%
Iron 235%	•	Vitamin E 339%
Magnesium 123%	•	Vitamin K 105%
Manganese 472%	•	Thiamin 958%
Molybdenum 744%	•	Riboflavin 808%
Phosphorus 191%	•	Niacin 151%
Potassium 106%	•	Folate 116%
Selenium 181%	•	Pantothenic Acid 256%
Sodium 131%	•	Biotin 424%
Sulfur 120%	•	Choline 111%
Zinc 149%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". 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	MSM Sulfur Powder	2	g	Powder	iHerb	250	€6.60	€0.05	125	0	0.0	0.00
2	Chia Seeds	20	g	Powder	Amazon DE	1000	€14.00	€0.28	50	98	8.8	3.12
3	Calcium 600 + D +K	1	pill	Pill	Local DM	60	€3.90	€0.07	60	0	0.0	0.00
4	Walnut oil	10	ml	Liquid	Local Müller	250	€4.00	€0.16	25	83	0.0	0.00
5	Salz jodiert - spar vital (natrium reduziertes)	3.5	g	Powder	Local Spar	200	€1.19	€0.02	57	0	0.0	0.00
6	Potassium	5	pill	Pill	Maxximum Shop	90	€7.50	€0.42	18	0	0.0	0.00
7	Peanut Butter	50	g	Paste	Local Spar	350	€3.00	€0.43	7	348	6.0	13.00
8	Cholin 500 mg Bitartrat	1	pill	Pill	Amazon	100	€13.00	€0.13	100	0	0.0	0.00
9	Optimum Nutrition Opti-Women Multivitamin	1	pill	Pill	Amazon DE	60	€16.00	€0.27	60	0	0.0	0.00
10	Instant Haferflocken	150	g	Powder	MyProtein	5000	€13.69	€0.41	33	582	106.0	12.75
11	Coconut Oil	10	ml	Liquid	Amazon DE	500	€8.22	€0.16	50	86	0.0	0.00
12	Nature's Way Vitamin A & D	0.5	pill	Pill	iHerb	100	€8.00	€0.04	200	0	0.0	0.00
13	Coconut Flour	30	g	Powder	Lidl	200	€0.69	€0.10	7	194	7.5	1.80
14	Cokolesnik	30	g	Powder	Local (product of Slovenia)	1800	€13.00	€0.22	60	118	24.3	2.25
15	Flaxseed	20	g	Powder	DM	500	€1.90	€0.08	25	107	0.3	3.66
16	Almonds	20	g	Powder	Lidl	200	€2.00	€0.20	10	115	4.3	4.24
17	Maxx Shake	25	g	Powder	Maxximum Shop	4000	€59.43	€0.37	160	86	2.1	17.00
18	Olimp Gain Bolic 6000	40	g	Powder	Amazon	1000	€11.50	€0.46	25	154	32.0	6.00
19	Nitro Pure Whey Gold	60	g	Powder	Maxximum Shop	2200	€41.00	€1.12	37	233	3.7	44.34
20	Coconut flour	25	g	Powder	Vegalife	1000	€11.00	€0.28	40	84	4.5	5.00
	Total						€239.62	€5.26		2287	199.5	113.16
	Target									1500	150.0	94.00
	% Reached									152%	133%	120%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	2287	152%
Carbohydrates (g)	150	199.5	133%
Protein (g)	94	113.16	120%
Total Fat (g)	58	112.32	194%
Saturated Fat (g)		40.12
Monounsaturated Fat (g)		19.99
Polyunsaturated Fat (g)		23.74
Omega-3 Fatty Acids (g)	1.6	9.53	596%
Omega-6 Fatty Acids (g)	17	20.15	119%
Total Fiber (g)	21	51.5	245%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7547	10000	252%
Vitamin B6 (mg)	1.3	11.3	100	872%
Vitamin B12 (ug)	2.4	50.6		2108%
Vitamin C (mg)	90	144	2000	160%
Vitamin D (IU)	600	704	4000	117%
Vitamin E (IU)	20	68	1000	339%
Vitamin K (ug)	120	126		105%
Thiamin (mg)	1.2	11.492		958%
Riboflavin (mg)	1.3	10.5		808%
Niacin (mg)	16	24.198	35	151%
Folate (ug)	400	462	1000	116%
Pantothenic Acid (mg)	5	12.794		256%
Biotin (ug)	30	127		424%
Choline (mg)	550	609.17	3500	111%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.02	2.5	102%
Chloride (g)	2.3	2.547	3.6	111%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	2.37	10	263%
Iodine (ug)	150	162	1100	108%
Iron (mg)	8	18.824	45	235%
Magnesium (mg)	420	517.5		123%
Manganese (mg)	2.3	10.858	11	472%
Molybdenum (ug)	45	335	2000	744%
Phosphorus (g)	0.7	1.334	4	191%
Potassium (g)	3.5	3.72		106%
Selenium (ug)	55	99	400	181%
Sodium (g)	1.5	1.967	2.3	131%
Sulfur (g)	2	2.41		120%
Zinc (mg)	11	16.346	40	149%

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Vorarlberg local mix V3 - Choco Private

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carb Change

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Vorarlberg local mix V3 - Choco Private

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carb Change