Name: 1600 cal Oat and Masa from Rob's Newest recommendation VH
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 105g Pre-cooked Masa (Masa Precocida); 105g Oat Flour/Powder; 31g GNC Mega Men® Sport - Vanilla Bean; 80g Whey Protein Isolate (Unflavored); 30g Navitas Naturals Organic Raw Cacao; 2g Organic Ceylon Cinnamon Powder; 30ml Extra Virgin Olive Oil; 1 tsp Nature's Answer Liquid Omega-3 Deep Sea Fish Oil, 16-Fluid Ounces; 2g NOW Foods Calcium/magnesium 1000/500 mg; 3g Morton Salt Substitute (Potassium Chloride); 3g Iodised Salt; 1g Choline bitartrate; 15g Optimum Nutrition Fitness Fiber; 0g Bob's Red Mill Soy Lecithin Granules; 0g Potassium chloride; 0pill Gnc Mega Men Multi Vitamin, 180 Count; 0g Morton Coarse Kosher Salt Box, 3 Pound; 0ml Designs for Health Super Liquid Folate, 1 Ounce

Amount		Volume		Ingredient	$ / day	Source
105	g			Pre-cooked Masa (Masa Precocida)	$0.53	Amazon
105	g			Oat Flour/Powder	$0.05	Amazon
31	g			GNC Mega Men® Sport - Vanilla Bean	$1.43	GNC
80	g			Whey Protein Isolate (Unflavored)	$1.95	Amazon (S)
30	g			Navitas Naturals Organic Raw Cacao	$0.82	Amazon (S)
2	g			Organic Ceylon Cinnamon Powder	$0.12	Amazon
30	ml			Extra Virgin Olive Oil	$0.36	Amazon
7	ml	1	tsp	Nature's Answer Liquid Omega-3 Deep Sea Fish Oil, 16-Fluid Ounces	$0.41	Amazon
2	g			NOW Foods Calcium/magnesium 1000/500 mg	$0.09	Amazon
3	g			Morton Salt Substitute (Potassium Chloride)	$0.07	Amazon
3	g			Iodised Salt	$0.01	local
1	g			Choline bitartrate	$0.01	Amazon
15	g			Optimum Nutrition Fitness Fiber	$0.38	Amazon
0	g			Bob's Red Mill Soy Lecithin Granules	$0.00	Amazon (S)
0	g			Potassium chloride	$0.00	Amazon
0	pill			Gnc Mega Men Multi Vitamin, 180 Count	$0.00	Amazon
0	g			Morton Coarse Kosher Salt Box, 3 Pound	$0.00	Amazon
0	ml			Designs for Health Super Liquid Folate, 1 Ounce	$0.00	Amazon
Amounts for: Total Daily Cost:					$6.23	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

47% Carb, 26% Protein, 27% Fat

Calories1614

% Daily Values*

100%

Total Carbohydrate200g

193%

Dietary Fiber 41g

110%

Protein110g

117%

Total Fat51g

Saturated Fat11g

Monounsaturated Fat26g

Polyunsaturated Fat9g

123%

Omega-3 Fatty Acids2g

363%

Omega-6 Fatty Acids6g

Cholesterol31mg

Calcium 102%	•	Vitamin A 256%
Chloride 148%	•	Vitamin B6 3394%
Chromium 295%	•	Vitamin B12 1910%
Copper 468%	•	Vitamin C 318%
Iodine 180%	•	Vitamin D 101%
Iron 216%	•	Vitamin E 187%
Magnesium 169%	•	Vitamin K 106%
Manganese 325%	•	Thiamin 3709%
Molybdenum 610%	•	Riboflavin 3386%
Phosphorus 166%	•	Niacin 341%
Potassium 102%	•	Folate 187%
Selenium 445%	•	Pantothenic Acid 960%
Sodium 104%	•	Biotin 861%
Sulfur 203%	•	Choline 115%
Zinc 309%

* Percent Daily Values are based on "VectorHastings's fixed 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	Pre-cooked Masa (Masa Precocida)	105	g	Powder	Amazon	2993	$15.08	$0.53	29	378	83.0	8.40
2	Oat Flour/Powder	105	g	Powder	Amazon	22680	$11.62	$0.05	216	424	69.3	15.75
3	GNC Mega Men® Sport - Vanilla Bean	31	g	Powder	GNC	1080	$49.99	$1.43	35	112	12.9	8.61
4	Whey Protein Isolate (Unflavored)	80	g	Powder	Amazon (S)	2268	$55.24	$1.95	28	304	2.4	71.43
5	Navitas Naturals Organic Raw Cacao	30	g	Powder	Amazon (S)	908	$24.73	$0.82	30	68	17.4	5.88
6	Organic Ceylon Cinnamon Powder	2	g	Powder	Amazon	453	$27.99	$0.12	227	5	1.0	0.08
7	Extra Virgin Olive Oil	30	ml	Liquid	Amazon	3000	$36.27	$0.36	100	243	0.0	0.00
8	Nature's Answer Liquid Omega-3 Deep Sea Fish Oil, 16-Fluid Ounces	7	ml	Liquid	Amazon	480	$27.99	$0.41	69	56	0.0	0.00
9	NOW Foods Calcium/magnesium 1000/500 mg	2	g	Powder	Amazon	227	$9.99	$0.09	114	0	0.0	0.00
10	Morton Salt Substitute (Potassium Chloride)	3	g	Powder	Amazon	532	$12.44	$0.07	177	0	0.0	0.00
11	Iodised Salt	3	g	Powder	local	500	$0.90	$0.01	167	0	0.0	0.00
12	Choline bitartrate	1	g	Powder	Amazon	500	$4.99	$0.01	500	0	0.0	0.00
13	Optimum Nutrition Fitness Fiber	15	g	Powder	Amazon	390	$9.80	$0.38	26	23	13.8	0.00
14	Bob's Red Mill Soy Lecithin Granules	0	g	Powder	Amazon (S)	1812	$33.75	$0.00		0	0.0	0.00
15	Potassium chloride	0	g	Powder	Amazon	227	$4.58	$0.00		0	0.0	0.00
16	Gnc Mega Men Multi Vitamin, 180 Count	0	pill	Pill	Amazon	180	$21.90	$0.00		0	0.0	0.00
17	Morton Coarse Kosher Salt Box, 3 Pound	0	g	Powder	Amazon	1360	$1.84	$0.00		0	0.0	0.00
18	Designs for Health Super Liquid Folate, 1 Ounce	0	ml	Liquid	Amazon	30	$28.00	$0.00		0	0.0	0.00
	Total						$377.10	$6.23		1614	199.8	110.15
	Target									1600	200.0	100.00
	% Reached									101%	100%	110%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1600	1614	101%
Carbohydrates (g)	200	199.8	100%
Protein (g)	100	110.15	110%
Total Fat (g)	44	51.31	117%
Saturated Fat (g)	0	10.63
Monounsaturated Fat (g)	0	26.03
Polyunsaturated Fat (g)	0	8.61
Omega-3 Fatty Acids (g)	1.6	1.97	123%
Omega-6 Fatty Acids (g)	1.7	6.18	363%
Total Fiber (g)	21	40.5	193%
Soluble Fiber (g)	0	6.3
Insoluble Fiber (g)	0	11.6
Cholesterol (mg)	0	31.128

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7689	10000	256%
Vitamin B6 (mg)	1.3	44.1	100	3394%
Vitamin B12 (ug)	2.4	45.8		1910%
Vitamin C (mg)	90	286	2000	318%
Vitamin D (IU)	600	606	4000	101%
Vitamin E (IU)	20	37	1000	187%
Vitamin K (ug)	120	127		106%
Thiamin (mg)	1.2	44.512		3709%
Riboflavin (mg)	1.3	44.024		3386%
Niacin (mg)	16	54.615	35	341%
Folate (ug)	400	746	1000	187%
Pantothenic Acid (mg)	5	48		960%
Biotin (ug)	30	258		861%
Choline (mg)	550	633.689	3500	115%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.02	2.5	102%
Chloride (g)	2.3	3.404	3.6	148%
Chromium (ug)	35	103		295%
Copper (mg)	0.9	4.216	10	468%
Iodine (ug)	150	270	1100	180%
Iron (mg)	8	17.2466	45	216%
Magnesium (mg)	420	709.3		169%
Manganese (mg)	2.3	7.469	11	325%
Molybdenum (ug)	45	275	2000	610%
Phosphorus (g)	0.7	1.162	4	166%
Potassium (g)	3.5	3.57		102%
Selenium (ug)	55	245	400	445%
Sodium (g)	1.5	1.556	2.3	104%
Sulfur (g)	2	4.05		203%
Zinc (mg)	11	33.9434	40	309%

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1600 cal Oat and Masa from Rob's Newest recommendation VH Private

Nutrition Facts

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

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1600 cal Oat and Masa from Rob's Newest recommendation VH Private

Nutrition Facts

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

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