Name: 2014-08-04 base
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Maseca Masa Flour (Masa harina); 100g Bob's Red Mill Whole Grain Oat Flour; 170g NOW Foods Whey Protein Isolate; 0g NOW Sports Carbo Gain 100% Maltodextrin; 15g GNC Mega Men® Sport - Vanilla Bean; 6g Potassium Citrate; 6g NOW Foods Calcium/magnesium 1000/500 mg; 1g Choline bitartrate; 3g Iodised Salt; 1g Ground Cinnamon; 50ml Extra Virgin Olive Oil; 1pill Now Foods MK-7 Vitamin K-2; 2pill NatureMade Omega 3-6-9

Amount		Ingredient	$ / day	Source
150	g	Maseca Masa Flour (Masa harina)	$0.11	Amazon
100	g	Bob's Red Mill Whole Grain Oat Flour	$0.92	Amazon
170	g	NOW Foods Whey Protein Isolate	$4.87	Amazon
0	g	NOW Sports Carbo Gain 100% Maltodextrin	$0.00	Amazon
15	g	GNC Mega Men® Sport - Vanilla Bean	$0.65	Amazon
6	g	Potassium Citrate	$0.38	Amazon
6	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.27	Amazon
1	g	Choline bitartrate	$0.05	Amazon
3	g	Iodised Salt	$0.01	local
1	g	Ground Cinnamon	$0.05	Local
50	ml	Extra Virgin Olive Oil	$0.32	local
1	pill	Now Foods MK-7 Vitamin K-2	$0.21	Amazon
2	pill	NatureMade Omega 3-6-9	$0.21	Costco
Amounts for: Total Daily Cost:			$8.05	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

32% Carb, 32% Protein, 36% Fat

Calories2109

% Daily Values*

75%

Total Carbohydrate187g

84%

Dietary Fiber 23g

221%

Protein187g

144%

Total Fat93g

Saturated Fat9g

Monounsaturated Fat33g

Polyunsaturated Fat7g

81%

Omega-3 Fatty Acids1g

44%

Omega-6 Fatty Acids8g

Cholesterol41mg

Calcium 179%	•	Vitamin A 119%
Chloride 81%	•	Vitamin B6 1657%
Chromium 143%	•	Vitamin B12 868%
Copper 123%	•	Vitamin C 141%
Iodine 136%	•	Vitamin D 86%
Iron 153%	•	Vitamin E 135%
Magnesium 171%	•	Vitamin K 135%
Manganese 69%	•	Thiamin 1911%
Molybdenum 69%	•	Riboflavin 1614%
Phosphorus 48%	•	Niacin 130%
Potassium 101%	•	Folate 73%
Selenium 344%	•	Pantothenic Acid 438%
Sodium 104%	•	Biotin 417%
Sulfur 27%	•	Choline 78%
Zinc 119%

* 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	Maseca Masa Flour (Masa harina)	150	g	Powder	Amazon	22680	$16.46	$0.11	151	548	114.4	13.95
2	Bob's Red Mill Whole Grain Oat Flour	100	g	Powder	Amazon	2492	$22.88	$0.92	25	400	65.0	17.50
3	NOW Foods Whey Protein Isolate	170	g	Powder	Amazon	2268	$64.99	$4.87	13	668	0.0	151.79
4	NOW Sports Carbo Gain 100% Maltodextrin	0	g	Powder	Amazon	3629	$22.49	$0.00		0	0.0	0.00
5	GNC Mega Men® Sport - Vanilla Bean	15	g	Powder	Amazon	1080	$46.98	$0.65	72	54	6.3	4.17
6	Potassium Citrate	6	g	Powder	Amazon	250	$15.96	$0.38	42	0	0.0	0.00
7	NOW Foods Calcium/magnesium 1000/500 mg	6	g	Powder	Amazon	227	$10.05	$0.27	38	0	0.0	0.00
8	Choline bitartrate	1	g	Powder	Amazon	500	$23.47	$0.05	500	0	0.0	0.00
9	Iodised Salt	3	g	Powder	local	500	$0.90	$0.01	167	0	0.0	0.00
10	Ground Cinnamon	1	g	Powder	Local	46	$2.50	$0.05	46	4	0.8	0.04
11	Extra Virgin Olive Oil	50	ml	Liquid	local	2000	$12.98	$0.32	40	406	0.0	0.00
12	Now Foods MK-7 Vitamin K-2	1	pill	Pill	Amazon	60	$12.32	$0.21	60	0	0.0	0.00
13	NatureMade Omega 3-6-9	2	pill	Pill	Costco	180	$18.99	$0.21	90	30	0.0	0.00
	Total						$270.97	$8.05		2109	186.5	187.44
	Target									2000	250.0	85.00
	% Reached									105%	75%	221%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2109	105%
Carbohydrates (g)	250	186.5	75%
Protein (g)	85	187.44	221%
Total Fat (g)	65	93.3	144%
Saturated Fat (g)		8.75
Monounsaturated Fat (g)		33.49
Polyunsaturated Fat (g)		6.83
Omega-3 Fatty Acids (g)	1.6	1.3	81%
Omega-6 Fatty Acids (g)	17	7.54	44%
Total Fiber (g)	28	23.4	84%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	40.774

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3583	10000	119%
Vitamin B6 (mg)	1.3	21.5	100	1657%
Vitamin B12 (ug)	2.4	20.8		868%
Vitamin C (mg)	90	127	2000	141%
Vitamin D (IU)	600	517	4000	86%
Vitamin E (IU)	20	27	1000	135%
Vitamin K (ug)	120	161		135%
Thiamin (mg)	1.2	22.933		1911%
Riboflavin (mg)	1.3	20.979		1614%
Niacin (mg)	16	20.833	35	130%
Folate (ug)	400	294	1000	73%
Pantothenic Acid (mg)	5	21.883		438%
Biotin (ug)	30	125		417%
Choline (mg)	550	427.204	3500	78%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.79	2.5	179%
Chloride (g)	2.3	1.862	3.6	81%
Chromium (ug)	35	50		143%
Copper (mg)	0.9	1.103	10	123%
Iodine (ug)	150	204	1100	136%
Iron (mg)	8	12.257	45	153%
Magnesium (mg)	420	719.2		171%
Manganese (mg)	2.3	1.583	11	69%
Molybdenum (ug)	45	31	2000	69%
Phosphorus (g)	0.7	0.335	4	48%
Potassium (g)	3.5	3.531		101%
Selenium (ug)	55	189	400	344%
Sodium (g)	1.5	1.567	2.3	104%
Sulfur (g)	2	0.55		27%
Zinc (mg)	11	13.1167	40	119%

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2014-08-04 base Private

Nutrition Facts

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

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2014-08-04 base Private

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