Name: My Recipe - No Malto - Matcha
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 80g Trader Joe's Soy Protein Powder Vanilla; 135g Whole Grain Oat Flour; 30g Coconut Sugar; 25g Bob's Red Mill Flaxseed Meal; 15g Bob's Red Mill Soy Lecithin Granules; 6g Matcha; 6g Trader Joe's Psyllium; 2g Salt; 20ml Kirkland Extra Virgin Olive Oil; 10g Now Foods Sports MCT Oil; 20g Potassium Gluconate; 6g MSM Sulfur; 0.03g Noopept; 0.1g L-theanine

Amount		Ingredient	$ / day	Source
80	g	Trader Joe's Soy Protein Powder Vanilla	$1.41	Trader Joe's
135	g	Whole Grain Oat Flour	$0.70	Amazon
30	g	Coconut Sugar	$0.33	Barzini's
25	g	Bob's Red Mill Flaxseed Meal	$0.09	Amazon
15	g	Bob's Red Mill Soy Lecithin Granules	$0.51	Amazon
6	g	Matcha	$0.26	M2M
6	g	Trader Joe's Psyllium	$0.11	Trader Joe's
2	g	Salt	$0.00	Wegmans
20	ml	Kirkland Extra Virgin Olive Oil	$0.21	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
Amounts for: Total Daily Cost:			$4.67	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

38% Carb, 26% Protein, 36% Fat

Calories1432

% Daily Values*

88%

Total Carbohydrate132g

88%

Dietary Fiber 26g

96%

Protein90g

100%

Total Fat58g

Saturated Fat0g

Monounsaturated Fat0g

Polyunsaturated Fat0g

Omega-3 Fatty Acids7g

Omega-6 Fatty Acids0g

Cholesterol0mg

Calcium 240%	•	Vitamin A 141%
Chloride 50%	•	Vitamin B6 131%
Chromium 208%	•	Vitamin B12 212%
Copper 189%	•	Vitamin C 57%
Iodine 111%	•	Vitamin D 57%
Iron 369%	•	Vitamin E 127%
Magnesium 94%	•	Vitamin K 47%
Manganese 137%	•	Thiamin 105%
Molybdenum 404%	•	Riboflavin 103%
Phosphorus 225%	•	Niacin 106%
Potassium 123%	•	Folate 85%
Selenium 88%	•	Pantothenic Acid 170%
Sodium 99%	•	Biotin 808%
Sulfur 102%	•	Choline 94%
Zinc 139%

* 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 Vanilla	80	g	Powder	Trader Joe's	908	$15.99	$1.41	11	291	0.0	60.61
2	Whole Grain Oat Flour	135	g	Powder	Amazon	2492	$12.97	$0.70	18	540	87.8	23.63
3	Coconut Sugar	30	g	Powder	Barzini's	454	$4.99	$0.33	15	120	30.0	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	6	g	Powder	M2M	250	$10.99	$0.26	42	9	0.0	0.18
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	20	ml	Liquid	Amazon	2000	$21.38	$0.21	100	160	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
	Total						$170.17	$4.67		1432	132.3	90.18
	Target									1500	150.0	94.00
	% Reached									95%	88%	96%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1432	95%
Carbohydrates (g)	150	132.3	88%
Protein (g)	94	90.18	96%
Total Fat (g)	58	57.92	100%
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	4242	10000	141%
Vitamin B6 (mg)	1.3	1.7	100	131%
Vitamin B12 (ug)	2.4	5.1		212%
Vitamin C (mg)	90	51	2000	57%
Vitamin D (IU)	600	339	4000	57%
Vitamin E (IU)	20	25	1000	127%
Vitamin K (ug)	120	57		47%
Thiamin (mg)	1.2	1.261		105%
Riboflavin (mg)	1.3	1.333		103%
Niacin (mg)	16	16.97	35	106%
Folate (ug)	400	339	1000	85%
Pantothenic Acid (mg)	5	8.485		170%
Biotin (ug)	30	242		808%
Choline (mg)	550	515.625	3500	94%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.4	2.5	240%
Chloride (g)	2.3	1.161	3.6	50%
Chromium (ug)	35	73		208%
Copper (mg)	0.9	1.697	10	189%
Iodine (ug)	150	166	1100	111%
Iron (mg)	8	29.5301	45	369%
Magnesium (mg)	420	394.8		94%
Manganese (mg)	2.3	3.152	11	137%
Molybdenum (ug)	45	182	2000	404%
Phosphorus (g)	0.7	1.576	4	225%
Potassium (g)	3.5	4.314		123%
Selenium (ug)	55	48	400	88%
Sodium (g)	1.5	1.482	2.3	99%
Sulfur (g)	2	2.04		102%
Zinc (mg)	11	15.2727	40	139%

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Parent Recipes:	Author	Last Updated	Created
Beginner's Recipe & HackerSchool	izik	11 Aug '13	11 Aug '13
My Recipe	izik	11 Aug '13	14 Aug '13
My Recipe - No Malto	izik	1 Sep '13	14 Aug '13
This recipe	izik	16 Aug '13	14 Aug '13
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My Recipe - No Malto - Matcha

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