Name: Sams Recipe
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Oat Flour; 80g 100% Whey Protein Powder; 30g Casein Powder; 20g Cocoa Powder; 60g Brown Sugar; 20g Soy Lecithin; 25g Ground Flax; 6g Soluble fiber; 3.5g Table Salt; 10g Potassium Gluconate; 30g Peanut Butter; 0g Maltodextrin; 1pill Vitaganic Powder; 0g Coconut Sugar

Amount		Ingredient	$ / day	Source
100	g	Oat Flour	$0.27	Amazon
80	g	100% Whey Protein Powder	$1.41	Costco
30	g	Casein Powder	$0.89	Vitamin Shoppe
20	g	Cocoa Powder	$0.53	Amazon
60	g	Brown Sugar	$0.09	Costco
20	g	Soy Lecithin	$0.35	Amazon
25	g	Ground Flax	$0.47	Amazon
6	g	Soluble fiber	$0.13	Costco
3.5	g	Table Salt	$0.00	Grocery
10	g	Potassium Gluconate	$0.26	Amazon
30	g	Peanut Butter	$0.13	Costco
0	g	Maltodextrin	$0.00	Amazon
1	pill	Vitaganic Powder	$0.69	Vitaganic
0	g	Coconut Sugar	$0.00	Costco
Amounts for: Total Daily Cost:			$5.23	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 32% Protein, 23% Fat

Calories1581

% Daily Values*

67%

Total Carbohydrate168g

112%

Dietary Fiber 31g

140%

Protein119g

61%

Total Fat39g

Saturated Fat0.93g

Monounsaturated Fat2g

Polyunsaturated Fat7g

402%

Omega-3 Fatty Acids6g

84%

Omega-6 Fatty Acids14g

Cholesterol82mg

Calcium 104%	•	Vitamin A 167%
Chloride 101%	•	Vitamin B6 1955%
Chromium 143%	•	Vitamin B12 1042%
Copper 190%	•	Vitamin C 111%
Iodine 105%	•	Vitamin D 167%
Iron 126%	•	Vitamin E 125%
Magnesium 111%	•	Vitamin K 111%
Manganese 276%	•	Thiamin 2185%
Molybdenum 111%	•	Riboflavin 1933%
Phosphorus 218%	•	Niacin 196%
Potassium 104%	•	Folate 121%
Selenium 247%	•	Pantothenic Acid 508%
Sodium 114%	•	Biotin 167%
Sulfur 136%	•	Choline 130%
Zinc 157%

* 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	Oat Flour	100	g	Powder	Amazon	22680	$61.14	$0.27	227	400	65.0	17.50
2	100% Whey Protein Powder	80	g	Powder	Costco	2721	$47.99	$1.41	34	327	8.2	65.31
3	Casein Powder	30	g	Powder	Vitamin Shoppe	1810	$53.99	$0.89	60	104	4.3	20.87
4	Cocoa Powder	20	g	Powder	Amazon	454	$11.99	$0.53	23	46	11.6	3.92
5	Brown Sugar	60	g	Powder	Costco	1814	$2.59	$0.09	30	228	58.9	0.07
6	Soy Lecithin	20	g	Powder	Amazon	1812	$31.99	$0.35	91	147	1.3	0.00
7	Ground Flax	25	g	Powder	Amazon	908	$16.99	$0.47	36	134	7.2	4.50
8	Soluble fiber	6	g	Powder	Costco	680	$14.99	$0.13	113	20	5.3	0.00
9	Table Salt	3.5	g	Powder	Grocery	737	$0.89	$0.00	211	0	0.0	0.00
10	Potassium Gluconate	10	g	Powder	Amazon	454	$11.99	$0.26	45	0	0.0	0.00
11	Peanut Butter	30	g	Paste	Costco	2268	$9.99	$0.13	76	177	6.5	7.22
12	Maltodextrin	0	g	Powder	Amazon	3624	$23.99	$0.00		0	0.0	0.00
13	Vitaganic Powder	1	pill	Powder	Vitaganic	90	$62.00	$0.69	90	0	0.0	0.00
14	Coconut Sugar	0	g	Powder	Costco	1814	$9.99	$0.00		0	0.0	0.00
	Total						$360.52	$5.23		1581	168.3	119.39
	Target									2000	250.0	85.00
	% Reached									79%	67%	140%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1581	79%
Carbohydrates (g)	250	168.3	67%
Protein (g)	85	119.39	140%
Total Fat (g)	65	39.45	61%
Saturated Fat (g)		0.93
Monounsaturated Fat (g)		1.88
Polyunsaturated Fat (g)		7.17
Omega-3 Fatty Acids (g)	1.6	6.43	402%
Omega-6 Fatty Acids (g)	17	14.31	84%
Total Fiber (g)	28	31.4	112%
Soluble Fiber (g)		5.1
Insoluble Fiber (g)		0.4
Cholesterol (mg)	0	81.633

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	25.4	100	1955%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	90	100	2000	111%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	20	25	1000	125%
Vitamin K (ug)	120	134		111%
Thiamin (mg)	1.2	26.214		2185%
Riboflavin (mg)	1.3	25.123		1933%
Niacin (mg)	16	31.352	35	196%
Folate (ug)	400	485	1000	121%
Pantothenic Acid (mg)	5	25.389		508%
Biotin (ug)	30	50		167%
Choline (mg)	550	715.122	3500	130%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.04	2.5	104%
Chloride (g)	2.3	2.327	3.6	101%
Chromium (ug)	35	50		143%
Copper (mg)	0.9	1.714	10	190%
Iodine (ug)	150	158	1100	105%
Iron (mg)	8	10.059	45	126%
Magnesium (mg)	420	466.2		111%
Manganese (mg)	2.3	6.339	11	276%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.528	4	218%
Potassium (g)	3.5	3.632		104%
Selenium (ug)	55	136	400	247%
Sodium (g)	1.5	1.705	2.3	114%
Sulfur (g)	2	2.72		136%
Zinc (mg)	11	17.26	40	157%

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Sams Recipe

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