Name: Vorarlberg mix V1
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 250g Spar Bio Hafermark; 2g MSM Sulfur Powder; 20g Chia Seeds; 1pill fit+ vital multivitamin a-z; 40g Basen-Pulver (gesunde plus); 1pill Calcium 600 + D +K; 5g Basenpulver; 10ml Walnut oil; 2.5g Salz jodiert - spar vital (natrium reduziertes); 3pill Potassium; 0.5pill A-Z mama; 50g Peanut Butter; 80g Nitro Pure Whey Gold; 30g Maxx Shake; 30g Cokolesnik; 50g Olimp Gain Bolic 6000; 1pill Cholin 500 mg Bitartrat

Amount		Ingredient	$ / day	Source
250	g	Spar Bio Hafermark	$0.69	Local (Spar)
2	g	MSM Sulfur Powder	$0.05	iHerb
20	g	Chia Seeds	$0.40	Local shop
1	pill	fit+ vital multivitamin a-z	$0.07	DM
40	g	Basen-Pulver (gesunde plus)	$0.50	Local DM
1	pill	Calcium 600 + D +K	$0.07	Local DM
5	g	Basenpulver	$0.33	Local Müller
10	ml	Walnut oil	$0.16	Local Müller
2.5	g	Salz jodiert - spar vital (natrium reduziertes)	$0.01	Local Spar
3	pill	Potassium	$0.25	Maxximum Shop
0.5	pill	A-Z mama	$0.03	Local DM
50	g	Peanut Butter	$0.31	Local Spar
80	g	Nitro Pure Whey Gold	$1.49	Maxximum Shop
30	g	Maxx Shake	$0.58	Maxximum Shop
30	g	Cokolesnik	$0.22	Local (product of Slovenia)
50	g	Olimp Gain Bolic 6000	$0.57	Amazon
1	pill	Cholin 500 mg Bitartrat	$0.13	Amazon
Amounts for: Total Daily Cost:			$5.87	Add Ingredients to Amazon Cart

Derived from fruitcake 0.2

Nutrition Facts

Amount Per Day

47% Carb, 25% Protein, 28% Fat

Calories2313

% Daily Values*

177%

Total Carbohydrate266g

191%

Dietary Fiber 40g

147%

Protein138g

122%

Total Fat71g

Saturated Fat13g

Monounsaturated Fat28g

Polyunsaturated Fat19g

319%

Omega-3 Fatty Acids5g

128%

Omega-6 Fatty Acids22g

Cholesterol0mg

Calcium 218%	•	Vitamin A 65%
Chloride 105%	•	Vitamin B6 262%
Chromium 210%	•	Vitamin B12 202%
Copper 125%	•	Vitamin C 171%
Iodine 163%	•	Vitamin D 101%
Iron 376%	•	Vitamin E 179%
Magnesium 217%	•	Vitamin K 129%
Manganese 124%	•	Thiamin 146%
Molybdenum 204%	•	Riboflavin 172%
Phosphorus 232%	•	Niacin 213%
Potassium 109%	•	Folate 141%
Selenium 288%	•	Pantothenic Acid 220%
Sodium 135%	•	Biotin 271%
Sulfur 103%	•	Choline 115%
Zinc 161%

* 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	Spar Bio Hafermark	250	g	Powder	Local (Spar)	500	$1.39	$0.69	2	918	147.5	32.50
2	MSM Sulfur Powder	2	g	Powder	iHerb	250	$6.60	$0.05	125	0	0.0	0.00
3	Chia Seeds	20	g	Powder	Local shop	1000	$20.00	$0.40	50	98	8.8	3.12
4	fit+ vital multivitamin a-z	1	pill	Pill	DM	100	$7.00	$0.07	100	0	0.0	0.00
5	Basen-Pulver (gesunde plus)	40	g	Powder	Local DM	250	$3.10	$0.50	6	142	31.7	0.00
6	Calcium 600 + D +K	1	pill	Pill	Local DM	60	$3.90	$0.07	60	0	0.0	0.00
7	Basenpulver	5	g	Powder	Local Müller	150	$10.00	$0.33	30	0	0.0	0.00
8	Walnut oil	10	ml	Liquid	Local Müller	250	$4.00	$0.16	25	83	0.0	0.00
9	Salz jodiert - spar vital (natrium reduziertes)	2.5	g	Powder	Local Spar	200	$1.19	$0.01	80	0	0.0	0.00
10	Potassium	3	pill	Pill	Maxximum Shop	90	$7.50	$0.25	30	0	0.0	0.00
11	A-Z mama	0.5	pill	Pill	Local DM	60	$3.00	$0.03	120	0	0.0	0.00
12	Peanut Butter	50	g	Paste	Local Spar	350	$2.19	$0.31	7	348	6.0	13.00
13	Nitro Pure Whey Gold	80	g	Powder	Maxximum Shop	2200	$41.00	$1.49	28	311	4.9	59.12
14	Maxx Shake	30	g	Powder	Maxximum Shop	500	$9.73	$0.58	17	103	2.5	20.40
15	Cokolesnik	30	g	Powder	Local (product of Slovenia)	1800	$13.00	$0.22	60	118	24.3	2.25
16	Olimp Gain Bolic 6000	50	g	Powder	Amazon	1000	$11.50	$0.57	20	193	40.0	7.50
17	Cholin 500 mg Bitartrat	1	pill	Pill	Amazon	100	$13.00	$0.13	100	0	0.0	0.00
	Total						$158.10	$5.87		2313	265.7	137.89
	Target									1500	150.0	94.00
	% Reached									154%	177%	147%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	2313		154%
Carbohydrates (g)	150	265.7		177%
Protein (g)	94	137.89		147%
Total Fat (g)	58	70.67		122%
Saturated Fat (g)	0	12.55
Monounsaturated Fat (g)	0	28.27
Polyunsaturated Fat (g)	2.89	18.56	22.22	642%
Omega-3 Fatty Acids (g)	1.6	5.11		319%
Omega-6 Fatty Acids (g)	17	21.77		128%
Total Fiber (g)	21	40.1		191%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	1946	10000	65%
Vitamin B6 (mg)	1.3	3.4	100	262%
Vitamin B12 (ug)	2.4	4.9		202%
Vitamin C (mg)	90	154	2000	171%
Vitamin D (IU)	600	605	4000	101%
Vitamin E (IU)	20	36	1000	179%
Vitamin K (ug)	120	155		129%
Thiamin (mg)	1.2	1.75		146%
Riboflavin (mg)	1.3	2.235		172%
Niacin (mg)	16	34.05	35	213%
Folate (ug)	400	565	1000	141%
Pantothenic Acid (mg)	5	10.99		220%
Biotin (ug)	30	81		271%
Choline (mg)	550	631.5	3500	115%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.18	2.5	218%
Chloride (g)	2.3	2.416	3.6	105%
Chromium (ug)	35	73		210%
Copper (mg)	0.9	1.123	10	125%
Iodine (ug)	150	244	1100	163%
Iron (mg)	8	30.1167	45	376%
Magnesium (mg)	420	910.8		217%
Manganese (mg)	2.3	2.857	11	124%
Molybdenum (ug)	45	92	2000	204%
Phosphorus (g)	0.7	1.626	4	232%
Potassium (g)	3.5	3.798		109%
Selenium (ug)	55	159	400	288%
Sodium (g)	1.5	2.027	2.3	135%
Sulfur (g)	2	2.06		103%
Zinc (mg)	11	17.7333	40	161%

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Recipes based on this one:
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Vorarlberg mix V1

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