Name: Vorarlberg mix V2
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; 0ml Walnut oil; 4g Salz jodiert - spar vital (natrium reduziertes); 50g Peanut Butter; 1pill Cholin 500 mg Bitartrat; 1pill Optimum Nutrition Opti-Women Multivitamin; 100g Instant Haferflocken; 50g Maltodextrin; 40g Impact Whey Protein; 0ml Coconut Oil; 0.5pill Nature's Way Vitamin A & D; 50g Coconut Flour; 50g Cokolesnik; 0g Flaxseed; 30g Almonds; 40g Maxx Shake; 4g Dipotassium Phosphate

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
0	ml	Walnut oil	€0.00	Local Müller
4	g	Salz jodiert - spar vital (natrium reduziertes)	€0.02	Local Spar
50	g	Peanut Butter	€0.31	Local Spar
1	pill	Cholin 500 mg Bitartrat	€0.13	Amazon
1	pill	Optimum Nutrition Opti-Women Multivitamin	€0.27	Amazon DE
100	g	Instant Haferflocken	€0.27	MyProtein
50	g	Maltodextrin	€0.17	MyProtein
40	g	Impact Whey Protein	€0.52	MyProtein
0	ml	Coconut Oil	€0.00	Amazon DE
0.5	pill	Nature's Way Vitamin A & D	€0.04	iHerb
50	g	Coconut Flour	€0.17	Lidl
50	g	Cokolesnik	€0.36	Local (product of Slovenia)
0	g	Flaxseed	€0.00	DM
30	g	Almonds	€0.30	Lidl
40	g	Maxx Shake	€0.78	Maxximum Shop
4	g	Dipotassium Phosphate	€0.37	MyProtein
Amounts for: Total Daily Cost:			€4.11	Add Ingredients to Amazon Cart

Normal RDA currently for weight gain for girl.

Nutrition Facts

Amount Per Day

39% Carb, 19% Protein, 42% Fat

Calories2011

% Daily Values*

132%

Total Carbohydrate198g

180%

Dietary Fiber 38g

104%

Protein98g

163%

Total Fat95g

Saturated Fat36g

Monounsaturated Fat17g

Polyunsaturated Fat15g

231%

Omega-3 Fatty Acids4g

69%

Omega-6 Fatty Acids12g

Cholesterol0mg

Calcium 117%	•	Vitamin A 250%
Chloride 112%	•	Vitamin B6 896%
Chromium 171%	•	Vitamin B12 2121%
Copper 232%	•	Vitamin C 171%
Iodine 114%	•	Vitamin D 117%
Iron 209%	•	Vitamin E 347%
Magnesium 101%	•	Vitamin K 103%
Manganese 406%	•	Thiamin 905%
Molybdenum 522%	•	Riboflavin 808%
Phosphorus 252%	•	Niacin 158%
Potassium 113%	•	Folate 115%
Selenium 147%	•	Pantothenic Acid 269%
Sodium 126%	•	Biotin 417%
Sulfur 115%	•	Choline 107%
Zinc 134%

* 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	0	ml	Liquid	Local Müller	250	€4.00	€0.00		0	0.0	0.00
5	Salz jodiert - spar vital (natrium reduziertes)	4	g	Powder	Local Spar	200	€1.19	€0.02	50	0	0.0	0.00
6	Peanut Butter	50	g	Paste	Local Spar	350	€2.19	€0.31	7	348	6.0	13.00
7	Cholin 500 mg Bitartrat	1	pill	Pill	Amazon	100	€13.00	€0.13	100	0	0.0	0.00
8	Optimum Nutrition Opti-Women Multivitamin	1	pill	Pill	Amazon DE	60	€16.00	€0.27	60	0	0.0	0.00
9	Instant Haferflocken	100	g	Powder	MyProtein	5000	€13.69	€0.27	50	388	70.7	8.50
10	Maltodextrin	50	g	Powder	MyProtein	5000	€16.89	€0.17	100	190	47.0	0.00
11	Impact Whey Protein	40	g	Powder	MyProtein	5000	€65.00	€0.52	125	157	2.4	32.80
12	Coconut Oil	0	ml	Liquid	Amazon DE	500	€8.22	€0.00		0	0.0	0.00
13	Nature's Way Vitamin A & D	0.5	pill	Pill	iHerb	100	€8.00	€0.04	200	0	0.0	0.00
14	Coconut Flour	50	g	Powder	Lidl	200	€0.69	€0.17	4	323	12.5	3.00
15	Cokolesnik	50	g	Powder	Local (product of Slovenia)	1800	€13.00	€0.36	36	197	40.5	3.75
16	Flaxseed	0	g	Powder	DM	500	€1.90	€0.00		0	0.0	0.00
17	Almonds	30	g	Powder	Lidl	200	€2.00	€0.30	7	173	6.5	6.37
18	Maxx Shake	40	g	Powder	Maxximum Shop	500	€9.73	€0.78	13	138	3.4	27.20
19	Dipotassium Phosphate	4	g	Powder	MyProtein	250	€23.00	€0.37	63	0	0.0	0.00
	Total						€223.00	€4.11		2011	197.8	97.74
	Target									1500	150.0	94.00
	% Reached									134%	132%	104%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	2011	134%
Carbohydrates (g)	150	197.8	132%
Protein (g)	94	97.74	104%
Total Fat (g)	58	94.83	163%
Saturated Fat (g)		36.29
Monounsaturated Fat (g)		17.32
Polyunsaturated Fat (g)		15.06
Omega-3 Fatty Acids (g)	1.6	3.69	231%
Omega-6 Fatty Acids (g)	17	11.73	69%
Total Fiber (g)	21	37.8	180%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7500	10000	250%
Vitamin B6 (mg)	1.3	11.7	100	896%
Vitamin B12 (ug)	2.4	50.9		2121%
Vitamin C (mg)	90	154	2000	171%
Vitamin D (IU)	600	700	4000	117%
Vitamin E (IU)	20	69	1000	347%
Vitamin K (ug)	120	124		103%
Thiamin (mg)	1.2	10.863		905%
Riboflavin (mg)	1.3	10.503		808%
Niacin (mg)	16	25.267	35	158%
Folate (ug)	400	461	1000	115%
Pantothenic Acid (mg)	5	13.441		269%
Biotin (ug)	30	125		417%
Choline (mg)	550	588.08	3500	107%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.17	2.5	117%
Chloride (g)	2.3	2.58	3.6	112%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	2.09	10	232%
Iodine (ug)	150	170	1100	114%
Iron (mg)	8	16.716	45	209%
Magnesium (mg)	420	423.9		101%
Manganese (mg)	2.3	9.327	11	406%
Molybdenum (ug)	45	235	2000	522%
Phosphorus (g)	0.7	1.765	4	252%
Potassium (g)	3.5	3.964		113%
Selenium (ug)	55	81	400	147%
Sodium (g)	1.5	1.887	2.3	126%
Sulfur (g)	2	2.29		115%
Zinc (mg)	11	14.774	40	134%

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Vorarlberg mix V2

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