Name: Modified Beginner's Recipe & HackerSchool for Women
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 85g Trader Joe's Soy Protein Powder Unsweetened; 120g Whole Grain Oat Flour; 25g Bob's Red Mill Flaxseed Meal; 15g Bob's Red Mill Soy Lecithin Granules; 20g Hershey's Cocoa Powder, Special Dark; 2g Salt; 30ml Kirkland Extra Virgin Olive Oil; 20g Potassium Gluconate; 2g MSM Sulfur; 2pill NOW Calcium and Magnesium; 75g Brown Sugar; 1undefined Emergen-C

Amount		Ingredient	$ / day	Source
85	g	Trader Joe's Soy Protein Powder Unsweetened	$1.50	Trader Joe's
120	g	Whole Grain Oat Flour	$0.62	Amazon
25	g	Bob's Red Mill Flaxseed Meal	$0.09	Amazon
15	g	Bob's Red Mill Soy Lecithin Granules	$0.51	Amazon
20	g	Hershey's Cocoa Powder, Special Dark	$0.26	Amazon
2	g	Salt	$0.00	Wegmans
30	ml	Kirkland Extra Virgin Olive Oil	$0.32	Amazon
20	g	Potassium Gluconate	$0.42	Piping Rock
2	g	MSM Sulfur	$0.10	Amazon
2	pill	NOW Calcium and Magnesium	$0.10	Amazon
75	g	Brown Sugar	$0.00
1		Emergen-C	$0.00
Amounts for: Total Daily Cost:			$3.92	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

43% Carb, 24% Protein, 33% Fat

Calories1594

% Daily Values*

135%

Total Carbohydrate175g

111%

Dietary Fiber 28g

140%

Protein98g

108%

Total Fat60g

Saturated Fat0g

Monounsaturated Fat0g

Polyunsaturated Fat0g

Omega-3 Fatty Acids7g

Omega-6 Fatty Acids0g

Cholesterol0mg

Calcium 199%	•	Vitamin A 733%
Chloride 0%	•	Vitamin B6 245%
Chromium 239%	•	Vitamin B12 375%
Copper 326%	•	Vitamin C 234%
Iodine 128%	•	Vitamin D 68%
Iron 199%	•	Vitamin E 104%
Magnesium 149%	•	Vitamin K 78%
Manganese 215%	•	Thiamin 142%
Molybdenum 397%	•	Riboflavin 162%
Phosphorus 156%	•	Niacin 151%
Potassium 1629%	•	Folate 103%
Selenium 107%	•	Pantothenic Acid 211%
Sodium 116%	•	Biotin 1026%
Sulfur 100%	•	Choline 121%
Zinc 234%

* Percent Daily Values are based on "U.S. government DRI, female 19-30, Sedentary, Non-Lactating". 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	Trader Joe's Soy Protein Powder Unsweetened	85	g	Powder	Trader Joe's	908	$15.99	$1.50	11	322	0.0	67.41
2	Whole Grain Oat Flour	120	g	Powder	Amazon	2492	$12.97	$0.62	21	480	78.0	21.00
3	Bob's Red Mill Flaxseed Meal	25	g	Powder	Amazon	3628	$12.44	$0.09	145	115	7.7	5.77
4	Bob's Red Mill Soy Lecithin Granules	15	g	Powder	Amazon	453	$15.38	$0.51	30	113	1.9	0.00
5	Hershey's Cocoa Powder, Special Dark	20	g	Powder	Amazon	1356	$17.88	$0.26	68	40	12.0	4.00
6	Salt	2	g	Powder	Wegmans	737	$1.00	$0.00	369	0	0.0	0.00
7	Kirkland Extra Virgin Olive Oil	30	ml	Liquid	Amazon	2000	$21.38	$0.32	67	240	0.0	0.00
8	Potassium Gluconate	20	g	Powder	Piping Rock	454	$9.49	$0.42	23	0	0.0	0.00
9	MSM Sulfur	2	g	Powder	Amazon	200	$9.93	$0.10	100	0	0.0	0.00
10	NOW Calcium and Magnesium	2	pill	Pill	Amazon	250	$12.98	$0.10	125	0	0.0	0.00
11	Brown Sugar	75	g	Powder		907	$0.00	$0.00	12	281	75.0	0.00
12	Emergen-C	1		Powder		9	$0.00	$0.00	9	3	0.7	0.00
	Total						$129.44	$3.92		1594	175.2	98.18
	Target									2000	130.0	70.00
	% Reached									80%	135%	140%
	Safe Maximum									2200	225.0	120.00
	% Max Reached									72%	78%	82%

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	1594	2200	80%
Carbohydrates (g)	130	175.2	225	135%
Protein (g)	70	98.18	120	140%
Total Fat (g)	55	59.55	70	108%
Saturated Fat (g)		0
Monounsaturated Fat (g)		0
Polyunsaturated Fat (g)		0
Omega-3 Fatty Acids (g)	0	6.92
Omega-6 Fatty Acids (g)	0	0
Total Fiber (g)	25	27.7		111%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	5129	10000	733%
Vitamin B6 (mg)	1.3	3.2	100	245%
Vitamin B12 (ug)	2.4	9		375%
Vitamin C (mg)	75	175	2000	234%
Vitamin D (IU)	600	410	4000	68%
Vitamin E (IU)	30	31	1000	104%
Vitamin K (ug)	90	70		78%
Thiamin (mg)	1.1	1.567		142%
Riboflavin (mg)	1.1	1.778		162%
Niacin (mg)	14	21.085	35	151%
Folate (ug)	400	412	1000	103%
Pantothenic Acid (mg)	5	10.543		211%
Biotin (ug)	30	308		1026%
Choline (mg)	425	515.625	3500	121%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.99	2.5	199%
Chloride (g)	2.3	0	3.6	0%
Chromium (ug)	25	60		239%
Copper (mg)	0.9	2.931	10	326%
Iodine (ug)	150	192	1100	128%
Iron (mg)	18	35.7928	45	199%
Magnesium (mg)	310	462.9		149%
Manganese (mg)	1.8	3.867	11	215%
Molybdenum (ug)	45	179	2000	397%
Phosphorus (g)	0.7	1.089	4	156%
Potassium (g)	4.7	76.564		1629%
Selenium (ug)	55	59	400	107%
Sodium (g)	1.5	1.746	2.3	116%
Sulfur (g)	2	2		100%
Zinc (mg)	8	18.6928	40	234%

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Parent Recipes:	Author	Last Updated	Created
Beginner's Recipe & HackerSchool	izik	11 Aug '13	10 Aug '13
Beginner's Recipe & HackerSchool for Women	kgmcauliffe	10 Aug '13	10 Aug '13
This recipe	kgmcauliffe	10 Aug '13	10 Aug '13

Modified Beginner's Recipe & HackerSchool for Women

Nutrition Facts

Nutrient Profile: U.S. government DRI, female 19-30, Sedentary, Non-LactatingChange

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Nutrient Profile: U.S. government DRI, female 19-30, Sedentary, Non-Lactating Change