Name: My Recipe
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 85g Trader Joe's Soy Protein Powder Unsweetened; 100g Whole Grain Oat Flour; 75g Now Foods Carbo Gain; 25g Bob's Red Mill Flaxseed Meal; 15g Bob's Red Mill Soy Lecithin Granules; 1g Matcha; 6g Trader Joe's Psyllium; 2g Salt; 30ml Kirkland Extra Virgin Olive Oil; 10g Now Foods Sports MCT Oil; 20g Potassium Gluconate; 6g MSM Sulfur; 0.03g Noopept; 0.1g L-theanine; 10g Hershey's Cocoa Powder - Special Dark

Amount		Ingredient	$ / day	Source
85	g	Trader Joe's Soy Protein Powder Unsweetened	$1.50	Trader Joe's
100	g	Whole Grain Oat Flour	$0.52	Amazon
75	g	Now Foods Carbo Gain	$0.49	Amazon
25	g	Bob's Red Mill Flaxseed Meal	$0.09	Amazon
15	g	Bob's Red Mill Soy Lecithin Granules	$0.51	Amazon
1	g	Matcha	$0.04	M2M
6	g	Trader Joe's Psyllium	$0.11	Trader Joe's
2	g	Salt	$0.00	Wegmans
30	ml	Kirkland Extra Virgin Olive Oil	$0.32	Amazon
10	g	Now Foods Sports MCT Oil	$0.22	Piping Rock
20	g	Potassium Gluconate	$0.42	Piping Rock
6	g	MSM Sulfur	$0.30	Amazon
0.03	g	Noopept	$0.07	HSW
0.1	g	L-theanine	$0.03	HSW
10	g	Hershey's Cocoa Powder - Special Dark	$0.13	Amazon
Amounts for: Total Daily Cost:			$4.75	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

39% Carb, 23% Protein, 38% Fat

Calories1576

% Daily Values*

104%

Total Carbohydrate156g

88%

Dietary Fiber 26g

99%

Protein93g

114%

Total Fat66g

Saturated Fat0g

Monounsaturated Fat0g

Polyunsaturated Fat0g

Omega-3 Fatty Acids7g

Omega-6 Fatty Acids0g

Cholesterol0mg

Calcium 100%	•	Vitamin A 171%
Chloride 50%	•	Vitamin B6 158%
Chromium 167%	•	Vitamin B12 256%
Copper 326%	•	Vitamin C 68%
Iodine 128%	•	Vitamin D 68%
Iron 411%	•	Vitamin E 156%
Magnesium 108%	•	Vitamin K 58%
Manganese 166%	•	Thiamin 127%
Molybdenum 397%	•	Riboflavin 133%
Phosphorus 155%	•	Niacin 128%
Potassium 97%	•	Folate 103%
Selenium 107%	•	Pantothenic Acid 205%
Sodium 111%	•	Biotin 1026%
Sulfur 102%	•	Choline 94%
Zinc 168%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". 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	100	g	Powder	Amazon	2492	$12.97	$0.52	25	400	65.0	17.50
3	Now Foods Carbo Gain	75	g	Powder	Amazon	3629	$23.48	$0.49	48	280	70.5	0.00
4	Bob's Red Mill Flaxseed Meal	25	g	Powder	Amazon	3628	$12.44	$0.09	145	115	7.7	5.77
5	Bob's Red Mill Soy Lecithin Granules	15	g	Powder	Amazon	453	$15.38	$0.51	30	113	1.9	0.00
6	Matcha	1	g	Powder	M2M	250	$10.99	$0.04	250	2	0.0	0.03
7	Trader Joe's Psyllium	6	g	Powder	Trader Joe's	340	$6.49	$0.11	57	18	5.0	0.00
8	Salt	2	g	Powder	Wegmans	737	$1.00	$0.00	369	0	0.0	0.00
9	Kirkland Extra Virgin Olive Oil	30	ml	Liquid	Amazon	2000	$21.38	$0.32	67	240	0.0	0.00
10	Now Foods Sports MCT Oil	10	g	Liquid	Piping Rock	946	$21.00	$0.22	95	67	0.0	0.00
11	Potassium Gluconate	20	g	Powder	Piping Rock	454	$9.49	$0.42	23	0	0.0	0.00
12	MSM Sulfur	6	g	Powder	Amazon	200	$9.93	$0.30	33	0	0.0	0.00
13	Noopept	0.03	g	Powder	HSW	10	$21.97	$0.07	333	0	0.0	0.00
14	L-theanine	0.1	g	Powder	HSW	20	$6.15	$0.03	200	0	0.0	0.00
15	Hershey's Cocoa Powder - Special Dark	10	g	Powder	Amazon	1356	$17.88	$0.13	136	20	6.0	2.00
	Total						$206.54	$4.75		1576	156.1	92.71
	Target									1500	150.0	94.00
	% Reached									105%	104%	99%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1576	105%
Carbohydrates (g)	150	156.1	104%
Protein (g)	94	92.71	99%
Total Fat (g)	58	66.38	114%
Saturated Fat (g)		0
Monounsaturated Fat (g)		0
Polyunsaturated Fat (g)		0
Omega-3 Fatty Acids (g)		6.92
Omega-6 Fatty Acids (g)		0
Total Fiber (g)	30	26.3	88%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5129	10000	171%
Vitamin B6 (mg)	1.3	2.1	100	158%
Vitamin B12 (ug)	2.4	6.2		256%
Vitamin C (mg)	90	62	2000	68%
Vitamin D (IU)	600	410	4000	68%
Vitamin E (IU)	20	31	1000	156%
Vitamin K (ug)	120	70		58%
Thiamin (mg)	1.2	1.524		127%
Riboflavin (mg)	1.3	1.729		133%
Niacin (mg)	16	20.517	35	128%
Folate (ug)	400	410	1000	103%
Pantothenic Acid (mg)	5	10.259		205%
Biotin (ug)	30	308		1026%
Choline (mg)	550	515.625	3500	94%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	2.3	1.161	3.6	50%
Chromium (ug)	35	59		167%
Copper (mg)	0.9	2.931	10	326%
Iodine (ug)	150	192	1100	128%
Iron (mg)	8	32.8428	45	411%
Magnesium (mg)	420	455.6		108%
Manganese (mg)	2.3	3.81	11	166%
Molybdenum (ug)	45	179	2000	397%
Phosphorus (g)	0.7	1.084	4	155%
Potassium (g)	3.5	3.393		97%
Selenium (ug)	55	59	400	107%
Sodium (g)	1.5	1.664	2.3	111%
Sulfur (g)	2	2.04		102%
Zinc (mg)	11	18.4655	40	168%

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My Recipe

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carb Change