Name: 2000 40/30/30
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 228g Masa harina; 129g Now Foods 100% Whey Protein Isolate; 22g GNC Mega Men® Sport - Vanilla Bean; 5.5g NOW Foods Calcium/magnesium 1000/500 mg; 0.5g Choline; 5g Potassium Citrate; 1pill NOW Foods Vitamin k-2; 4g Iodised Salt; 52g Flaxseed Meal; 24g Soybean Oil; 8g Oil, canola

Amount		Ingredient	$ / day	Source
228	g	Masa harina	$0.23	Local
129	g	Now Foods 100% Whey Protein Isolate	$2.84	Vitaglo
22	g	GNC Mega Men® Sport - Vanilla Bean	$1.02	Amazon
5.5	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.23	Amazon
0.5	g	Choline	$0.06	VitaGlo
5	g	Potassium Citrate	$0.32	Amazon
1	pill	NOW Foods Vitamin k-2	$0.07	VitaGlo
4	g	Iodised Salt	$0.01	Local
52	g	Flaxseed Meal	$0.29	Local
24	g	Soybean Oil	$0.07	Local
8	g	Oil, canola	$0.02	Local
Amounts for: Total Daily Cost:			$5.17	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 30% Protein, 30% Fat

Calories1979

% Daily Values*

100%

Total Carbohydrate198g

122%

Dietary Fiber 34g

103%

Protein152g

101%

Total Fat66g

Saturated Fat6g

Monounsaturated Fat11g

Polyunsaturated Fat16g

755%

Omega-3 Fatty Acids12g

116%

Omega-6 Fatty Acids20g

Cholesterol38mg

Calcium 176%	•	Vitamin A 178%
Chloride 108%	•	Vitamin B6 2454%
Chromium 210%	•	Vitamin B12 1273%
Copper 251%	•	Vitamin C 206%
Iodine 186%	•	Vitamin D 102%
Iron 242%	•	Vitamin E 114%
Magnesium 232%	•	Vitamin K 168%
Manganese 159%	•	Thiamin 2882%
Molybdenum 102%	•	Riboflavin 2375%
Phosphorus 120%	•	Niacin 201%
Potassium 105%	•	Folate 120%
Selenium 304%	•	Pantothenic Acid 653%
Sodium 126%	•	Biotin 611%
Sulfur 195%	•	Choline 103%
Zinc 197%

* Percent Daily Values are based on "grizzlygrove's 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	Masa harina	228	g	Powder	Local	2000	$1.99	$0.23	9	832	173.9	21.20
2	Now Foods 100% Whey Protein Isolate	129	g	Powder	Vitaglo	4535	$99.95	$2.84	35	507	0.0	115.18
3	GNC Mega Men® Sport - Vanilla Bean	22	g	Powder	Amazon	1080	$49.95	$1.02	49	79	9.2	6.11
4	NOW Foods Calcium/magnesium 1000/500 mg	5.5	g	Powder	Amazon	227	$9.68	$0.23	41	0	0.0	0.00
5	Choline	0.5	g	Powder	VitaGlo	50	$6.25	$0.06	100	0	0.0	0.00
6	Potassium Citrate	5	g	Powder	Amazon	250	$15.96	$0.32	50	0	0.0	0.00
7	NOW Foods Vitamin k-2	1	pill	Pill	VitaGlo	100	$7.19	$0.07	100	0	0.0	0.00
8	Iodised Salt	4	g	Powder	Local	500	$0.90	$0.01	125	0	0.0	0.00
9	Flaxseed Meal	52	g	Powder	Local	455	$2.58	$0.29	9	278	15.1	9.36
10	Soybean Oil	24	g	Liquid	Local	1360	$4.00	$0.07	57	212	0.0	0.00
11	Oil, canola	8	g	Powder	Local	1350	$4.00	$0.02	169	71	0.0	0.00
	Total						$202.45	$5.17		1979	198.2	151.85
	Target									1977	198.0	148.00
	% Reached									100%	100%	103%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1977	1979	100%
Carbohydrates (g)	198	198.2	100%
Protein (g)	148	151.85	103%
Total Fat (g)	66	66.47	101%
Saturated Fat (g)		6.18
Monounsaturated Fat (g)		10.53
Polyunsaturated Fat (g)		16.1
Omega-3 Fatty Acids (g)	1.6	12.08	755%
Omega-6 Fatty Acids (g)	17	19.67	116%
Total Fiber (g)	28	34.2	122%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	38.313

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5336	10000	178%
Vitamin B6 (mg)	1.3	31.9	100	2454%
Vitamin B12 (ug)	2.4	30.6		1273%
Vitamin C (mg)	90	186	2000	206%
Vitamin D (IU)	600	611	4000	102%
Vitamin E (IU)	20	23	1000	114%
Vitamin K (ug)	120	202		168%
Thiamin (mg)	1.2	34.58		2882%
Riboflavin (mg)	1.3	30.881		2375%
Niacin (mg)	16	32.168	35	201%
Folate (ug)	400	478	1000	120%
Pantothenic Acid (mg)	5	32.672		653%
Biotin (ug)	30	183		611%
Choline (mg)	550	566.659	3500	103%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.76	2.5	176%
Chloride (g)	2.3	2.492	3.6	108%
Chromium (ug)	35	73		210%
Copper (mg)	0.9	2.257	10	251%
Iodine (ug)	150	280	1100	186%
Iron (mg)	8	19.38	45	242%
Magnesium (mg)	420	974.1		232%
Manganese (mg)	2.3	3.662	11	159%
Molybdenum (ug)	45	46	2000	102%
Phosphorus (g)	0.7	0.842	4	120%
Potassium (g)	3.5	3.677		105%
Selenium (ug)	55	167	400	304%
Sodium (g)	1.5	1.891	2.3	126%
Sulfur (g)	2	3.91		195%
Zinc (mg)	11	21.6178	40	197%

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2000 40/30/30 Private

Nutrition Facts

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2000 40/30/30 Private

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

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