Name: 1878 cal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1g Natural Camu Powder; 25g Quinoa, uncooked; 10g Seeds, chia seeds, dried; 11g Organic Soy Lecithin Granules; 40g Raw Sunflower Seeds; 100g Oats; 4g Nutritional Yeast Flakes; 4g Morton Iodized Table Salt; 7g brewer's yeast; 1pill Vitamin D Supplement; 10g Spices, paprika; 4g Spices, basil, dried; 4g Spices, parsley, dried; 4g Spices, marjoram, dried; 50g Seeds, sesame seeds, whole, dried; 6g Leavening agents, yeast, baker's, active dry; 45g Seeds, flaxseed; 30g Tomatoes, sun-dried; 50g Seeds, pumpkin and squash seed kernels, dried; 1pill B12 supplement

Amount		Ingredient	$ / day	Source
1	g	Natural Camu Powder	$0.51	Health2000
25	g	Quinoa, uncooked	$0.41	Lindstrom Foods
10	g	Seeds, chia seeds, dried	$0.14	Lindstrom Foods
11	g	Organic Soy Lecithin Granules	$0.31	Lindstrom Foods
40	g	Raw Sunflower Seeds	$0.28	Lindstrom Foods
100	g	Oats	$0.40	Lindstrom Foods
4	g	Nutritional Yeast Flakes	$0.10	Lindstrom Foods
4	g	Morton Iodized Table Salt	$0.01	Countdown
7	g	brewer's yeast	$0.33	Health2000
1	pill	Vitamin D Supplement	$0.31	Health2000
10	g	Spices, paprika	$0.19	Countdown
4	g	Spices, basil, dried	$0.07	Countdown
4	g	Spices, parsley, dried	$0.09	Countdown
4	g	Spices, marjoram, dried	$0.10	Countdown
50	g	Seeds, sesame seeds, whole, dried	$0.57	Lindstrom Foods
6	g	Leavening agents, yeast, baker's, active dry	$0.23	Countdown
45	g	Seeds, flaxseed	$0.18	Lindstrom Foods
30	g	Tomatoes, sun-dried	$1.38	Ceres
50	g	Seeds, pumpkin and squash seed kernels, dried	$0.97	Lindstrom
1	pill	B12 supplement	$0.18	Health2000
Amounts for: Total Daily Cost:			$6.77	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

33% Carb, 16% Protein, 51% Fat

Calories1852

% Daily Values*

65%

Total Carbohydrate163g

200%

Dietary Fiber 56g

92%

Protein79g

168%

Total Fat109g

Saturated Fat15g

Monounsaturated Fat32g

Polyunsaturated Fat51g

801%

Omega-3 Fatty Acids13g

223%

Omega-6 Fatty Acids38g

Cholesterol0mg

Calcium 108%	•	Vitamin A 200%
Chloride 108%	•	Vitamin B6 318%
Chromium 117%	•	Vitamin B12 2168%
Copper 561%	•	Vitamin C 110%
Iodine 120%	•	Vitamin D 167%
Iron 408%	•	Vitamin E 128%
Magnesium 251%	•	Vitamin K 145%
Manganese 514%	•	Thiamin 486%
Molybdenum 164%	•	Riboflavin 308%
Phosphorus 322%	•	Niacin 215%
Potassium 101%	•	Folate 128%
Selenium 165%	•	Pantothenic Acid 147%
Sodium 115%	•	Biotin 108%
Sulfur 127%	•	Choline 102%
Zinc 167%

* Percent Daily Values are based on "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	Natural Camu Powder	1	g	Powder	Health2000	50	$25.50	$0.51	50	4	0.8	0.00
2	Quinoa, uncooked	25	g	Powder	Lindstrom Foods	1000	$16.50	$0.41	40	92	16.0	3.53
3	Seeds, chia seeds, dried	10	g	Powder	Lindstrom Foods	1000	$13.50	$0.14	100	49	4.2	1.65
4	Organic Soy Lecithin Granules	11	g	Powder	Lindstrom Foods	250	$7.00	$0.31	23	83	1.4	0.00
5	Raw Sunflower Seeds	40	g	Powder	Lindstrom Foods	500	$3.50	$0.28	13	234	8.0	8.31
6	Oats	100	g	Powder	Lindstrom Foods	500	$2.00	$0.40	5	389	66.3	16.89
7	Nutritional Yeast Flakes	4	g	Powder	Lindstrom Foods	500	$12.00	$0.10	125	11	1.2	2.00
8	Morton Iodized Table Salt	4	g	Powder	Countdown	700	$2.39	$0.01	175	0	0.0	0.00
9	brewer's yeast	7	g	Powder	Health2000	500	$23.80	$0.33	71	27	3.0	3.73
10	Vitamin D Supplement	1	pill	Pill	Health2000	90	$27.90	$0.31	90	0	0.0	0.00
11	Spices, paprika	10	g	Powder	Countdown	500	$9.50	$0.19	50	28	5.4	1.41
12	Spices, basil, dried	4	g	Powder	Countdown	500	$9.10	$0.07	125	10	2.4	0.58
13	Spices, parsley, dried	4	g	Powder	Countdown	1000	$22.20	$0.09	250	12	2.0	1.07
14	Spices, marjoram, dried	4	g	Powder	Countdown	500	$12.50	$0.10	125	11	2.4	0.51
15	Seeds, sesame seeds, whole, dried	50	g	Powder	Lindstrom Foods	1000	$11.50	$0.57	20	287	11.7	8.87
16	Leavening agents, yeast, baker's, active dry	6	g	Powder	Countdown	150	$5.69	$0.23	25	20	2.5	2.43
17	Seeds, flaxseed	45	g	Powder	Lindstrom Foods	1000	$4.00	$0.18	22	240	13.0	8.23
18	Tomatoes, sun-dried	30	g	Powder	Ceres	150	$6.90	$1.38	5	77	16.7	4.23
19	Seeds, pumpkin and squash seed kernels, dried	50	g	Powder	Lindstrom	1000	$19.50	$0.97	20	280	5.4	15.12
20	B12 supplement	1	pill	Pill	Health2000	100	$18.50	$0.18	100	0	0.0	0.00
	Total						$253.48	$6.77		1852	162.5	78.55
	Target									2000	250.0	85.00
	% Reached									93%	65%	92%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1852	93%
Carbohydrates (g)	250	162.5	65%
Protein (g)	85	78.55	92%
Total Fat (g)	65	109.32	168%
Saturated Fat (g)		14.82
Monounsaturated Fat (g)		31.75
Polyunsaturated Fat (g)		50.7
Omega-3 Fatty Acids (g)	1.6	12.81	801%
Omega-6 Fatty Acids (g)	17	37.84	223%
Total Fiber (g)	28	55.9	200%
Soluble Fiber (g)		0
Insoluble Fiber (g)		1.4
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5994	10000	200%
Vitamin B6 (mg)	1.3	4.1	100	318%
Vitamin B12 (ug)	2.4	52		2168%
Vitamin C (mg)	90	99	2000	110%
Vitamin D (IU)	600	1002	4000	167%
Vitamin E (IU)	20	26	1000	128%
Vitamin K (ug)	120	174		145%
Thiamin (mg)	1.2	5.83		486%
Riboflavin (mg)	1.3	3.999		308%
Niacin (mg)	16	34.476	35	215%
Folate (ug)	400	512	1000	128%
Pantothenic Acid (mg)	5	7.364		147%
Biotin (ug)	30	32		108%
Choline (mg)	550	560.704	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.08	2.5	108%
Chloride (g)	2.3	2.486	3.6	108%
Chromium (ug)	35	41		117%
Copper (mg)	0.9	5.047	10	561%
Iodine (ug)	150	180	1100	120%
Iron (mg)	8	32.6587	45	408%
Magnesium (mg)	420	1053.5		251%
Manganese (mg)	2.3	11.816	11	514%
Molybdenum (ug)	45	74	2000	164%
Phosphorus (g)	0.7	2.251	4	322%
Potassium (g)	3.5	3.525		101%
Selenium (ug)	55	91	400	165%
Sodium (g)	1.5	1.725	2.3	115%
Sulfur (g)	2	2.54		127%
Zinc (mg)	11	18.398	40	167%

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Nutrition Facts

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

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Nutrition Facts

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

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