Name: 2014-08-04 with extra stuff to get closer to 100%
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 250g Maseca Masa Flour (Masa harina); 0g Bob's Red Mill Whole Grain Oat Flour; 180g NOW Foods Whey Protein Isolate; 0g NOW Sports Carbo Gain 100% Maltodextrin; 10g GNC Mega Men® Sport - Vanilla Bean; 6g Potassium Citrate; 6g NOW Foods Calcium/magnesium 1000/500 mg; 1.5g Choline bitartrate; 0g NOW Foods MSM Sulfur Powder; 5g Iodised Salt; 1g Ground Cinnamon; 35ml Extra Virgin Olive Oil; 1pill Now Foods MK-7 Vitamin K-2; 2pill NatureMade Omega 3-6-9; 1pill Kirkland Signature Daily Multi

Amount		Ingredient	$ / day	Source
250	g	Maseca Masa Flour (Masa harina)	$0.18	Amazon
0	g	Bob's Red Mill Whole Grain Oat Flour	$0.00	Amazon
180	g	NOW Foods Whey Protein Isolate	$5.16	Amazon
0	g	NOW Sports Carbo Gain 100% Maltodextrin	$0.00	Amazon
10	g	GNC Mega Men® Sport - Vanilla Bean	$0.43	Amazon
6	g	Potassium Citrate	$0.38	Amazon
6	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.27	Amazon
1.5	g	Choline bitartrate	$0.07	Amazon
0	g	NOW Foods MSM Sulfur Powder	$0.00	Amazon
5	g	Iodised Salt	$0.01	local
1	g	Ground Cinnamon	$0.05	Local
35	ml	Extra Virgin Olive Oil	$0.23	local
1	pill	Now Foods MK-7 Vitamin K-2	$0.21	Amazon
2	pill	NatureMade Omega 3-6-9	$0.21	Costco
1	pill	Kirkland Signature Daily Multi	$0.04	Amazon
Amounts for: Total Daily Cost:			$7.24	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

35% Carb, 34% Protein, 31% Fat

Calories1973

% Daily Values*

49%

Total Carbohydrate196g

47%

Dietary Fiber 19g

156%

Protein187g

116%

Total Fat76g

Saturated Fat6g

Monounsaturated Fat23g

Polyunsaturated Fat5g

166%

Omega-3 Fatty Acids1g

525%

Omega-6 Fatty Acids8g

Cholesterol39mg

Calcium 211%	•	Vitamin A 148%
Chloride 92%	•	Vitamin B6 754%
Chromium 57%	•	Vitamin B12 331%
Copper 95%	•	Vitamin C 292%
Iodine 284%	•	Vitamin D 108%
Iron 201%	•	Vitamin E 170%
Magnesium 231%	•	Vitamin K 209%
Manganese 205%	•	Thiamin 1259%
Molybdenum 88%	•	Riboflavin 931%
Phosphorus 67%	•	Niacin 169%
Potassium 112%	•	Folate 185%
Selenium 208%	•	Pantothenic Acid 256%
Sodium 99%	•	Biotin 38%
Sulfur 46%	•	Choline 116%
Zinc 150%

* Percent Daily Values are based on "Rob's newest recommendation". 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)	250	g	Powder	Amazon	22680	$16.46	$0.18	91	913	190.7	23.25
2	Bob's Red Mill Whole Grain Oat Flour	0	g	Powder	Amazon	2492	$22.88	$0.00		0	0.0	0.00
3	NOW Foods Whey Protein Isolate	180	g	Powder	Amazon	2268	$64.99	$5.16	13	707	0.0	160.71
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	10	g	Powder	Amazon	1080	$46.98	$0.43	108	36	4.2	2.78
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	1.5	g	Powder	Amazon	500	$23.47	$0.07	333	0	0.0	0.00
9	NOW Foods MSM Sulfur Powder	0	g	Powder	Amazon	200	$11.46	$0.00		0	0.0	0.00
10	Iodised Salt	5	g	Powder	local	500	$0.90	$0.01	100	0	0.0	0.00
11	Ground Cinnamon	1	g	Powder	Local	46	$2.50	$0.05	46	4	0.8	0.04
12	Extra Virgin Olive Oil	35	ml	Liquid	local	2000	$12.98	$0.23	57	284	0.0	0.00
13	Now Foods MK-7 Vitamin K-2	1	pill	Pill	Amazon	60	$12.32	$0.21	60	0	0.0	0.00
14	NatureMade Omega 3-6-9	2	pill	Pill	Costco	180	$18.99	$0.21	90	30	0.0	0.00
15	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$18.21	$0.04	500	0	0.0	0.00
	Total						$300.64	$7.24		1973	195.7	186.78
	Target									2500	400.0	120.00
	% Reached									79%	49%	156%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2500	1973		79%
Carbohydrates (g)	400	195.7		49%
Protein (g)	120	186.78		156%
Total Fat (g)	65	75.72		116%
Saturated Fat (g)		5.96
Monounsaturated Fat (g)		23.44
Polyunsaturated Fat (g)		5.38
Omega-3 Fatty Acids (g)	0.75	1.24	3	166%
Omega-6 Fatty Acids (g)	1.5	7.87	17	525%
Total Fiber (g)	40	19		47%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	39.087	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	5000	7389	10000	148%
Vitamin B6 (mg)	2	15.1	100	754%
Vitamin B12 (ug)	6	19.9		331%
Vitamin C (mg)	60	175	2000	292%
Vitamin D (IU)	400	433	4000	108%
Vitamin E (IU)	30	51	1500	170%
Vitamin K (ug)	80	167		209%
Thiamin (mg)	1.5	18.889		1259%
Riboflavin (mg)	1.7	15.831		931%
Niacin (mg)	20	33.889	35	169%
Folate (ug)	400	739	1000	185%
Pantothenic Acid (mg)	10	25.639		256%
Biotin (ug)	300	113		38%
Choline (mg)	550	639.374	3500	116%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.11	2.5	211%
Chloride (g)	3.4	3.114		92%
Chromium (ug)	120	68	600	57%
Copper (mg)	2	1.906	10	95%
Iodine (ug)	150	427	1100	284%
Iron (mg)	18	36.1799	45	201%
Magnesium (mg)	400	922.2		231%
Manganese (mg)	2	4.106	11	205%
Molybdenum (ug)	75	66	2000	88%
Phosphorus (g)	1	0.666	4	67%
Potassium (g)	3.5	3.923	6	112%
Selenium (ug)	70	146	400	208%
Sodium (g)	2.4	2.365	2.4	99%
Sulfur (g)	2	0.91		46%
Zinc (mg)	15	22.4444	40	150%

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Nutrition Facts

Nutrient Profile: Rob's newest recommendation Change

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2014-08-04 with extra stuff to get closer to 100% Private

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Nutrient Profile: Rob's newest recommendation Change