Name: John's Hackerschool Varient
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 120g Bob's Red Mill Oat Flour Whole Grain; 70g Trader Joe's Unflavored Soy Protein; 60g Olive Oil; 55g Bob's Red Mill Flaxseed Meal; 20g Hershey's Cocoa Powder; 15g Bob's Red Mill Soy Lecithin; 2g Jarrow Formulas MSM Sulfur; 60g Brown Sugar; 3g Iodized Salt; 14g Potassium Gluconate; 2g Choline Bitartrate; 1g Emergen-C; 1pill Now Foods Vitamin D-3; 1pill Arctic Naturals Daily Omega-3

Amount		Ingredient	$ / day	Source
120	g	Bob's Red Mill Oat Flour Whole Grain	$0.50	Amazon
70	g	Trader Joe's Unflavored Soy Protein	$1.20	Trader Joe's
60	g	Olive Oil	$0.36	Trader Joe's
55	g	Bob's Red Mill Flaxseed Meal	$0.37	Amazon
20	g	Hershey's Cocoa Powder	$0.26	Amazon
15	g	Bob's Red Mill Soy Lecithin	$0.27	Amazon
2	g	Jarrow Formulas MSM Sulfur	$0.07	Amazon
60	g	Brown Sugar	$0.14	Amazon
3	g	Iodized Salt	$0.00	Amazon
14	g	Potassium Gluconate	$0.28	Amazon
2	g	Choline Bitartrate	$0.00	Amazon
1	g	Emergen-C	$0.03	Amazon
1	pill	Now Foods Vitamin D-3	$0.03	Amazon
1	pill	Arctic Naturals Daily Omega-3	$0.06	Amazon
Amounts for: Total Daily Cost:			$3.58	Add Ingredients to Amazon Cart

Patrick's Hackerschool Variant

Nutrition Facts

Amount Per Day

33% Carb, 19% Protein, 48% Fat

Calories1931

% Daily Values*

38%

Total Carbohydrate152g

67%

Dietary Fiber 27g

72%

Protein87g

156%

Total Fat102g

Saturated Fat4g

Monounsaturated Fat3g

Polyunsaturated Fat4g

195%

Omega-3 Fatty Acids1g

655%

Omega-6 Fatty Acids10g

Cholesterol0mg

Calcium 109%	•	Vitamin A 84%
Chloride 26%	•	Vitamin B6 147%
Chromium 41%	•	Vitamin B12 132%
Copper 145%	•	Vitamin C 274%
Iodine 234%	•	Vitamin D 334%
Iron 184%	•	Vitamin E 127%
Magnesium 176%	•	Vitamin K 116%
Manganese 403%	•	Thiamin 143%
Molybdenum 516%	•	Riboflavin 94%
Phosphorus 148%	•	Niacin 97%
Potassium 106%	•	Folate 94%
Selenium 128%	•	Pantothenic Acid 90%
Sodium 68%	•	Biotin 84%
Sulfur 114%	•	Choline 246%
Zinc 128%

* 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	Bob's Red Mill Oat Flour Whole Grain	120	g	Powder	Amazon	2495	$10.44	$0.50	21	528	71.0	17.64
2	Trader Joe's Unflavored Soy Protein	70	g	Powder	Trader Joe's	907	$15.59	$1.20	13	266	0.0	55.52
3	Olive Oil	60	g	Liquid	Trader Joe's	2000	$11.99	$0.36	33	530	0.0	0.00
4	Bob's Red Mill Flaxseed Meal	55	g	Powder	Amazon	1814	$12.36	$0.37	33	254	16.9	12.69
5	Hershey's Cocoa Powder	20	g	Powder	Amazon	1361	$17.88	$0.26	68	10	3.0	1.00
6	Bob's Red Mill Soy Lecithin	15	g	Powder	Amazon	1814	$33.24	$0.27	121	113	1.9	0.00
7	Jarrow Formulas MSM Sulfur	2	g	Powder	Amazon	454	$15.37	$0.07	227	0	0.0	0.00
8	Brown Sugar	60	g	Powder	Amazon	3175	$7.21	$0.14	53	228	58.8	0.06
9	Iodized Salt	3	g	Powder	Amazon	737	$0.99	$0.00	246	0	0.0	0.00
10	Potassium Gluconate	14	g	Powder	Amazon	454	$9.00	$0.28	32	0	0.0	0.00
11	Choline Bitartrate	2	g	Powder	Amazon	500	$0.00	$0.00	250	0	0.0	0.00
12	Emergen-C	1	g	Powder	Amazon	264	$8.97	$0.03	264	3	0.7	0.00
13	Now Foods Vitamin D-3	1	pill	Pill	Amazon	180	$5.39	$0.03	180	0	0.0	0.00
14	Arctic Naturals Daily Omega-3	1	pill	Pill	Amazon	60	$3.50	$0.06	60	0	0.0	0.00
	Total						$151.93	$3.58		1931	152.3	86.91
	Target									2500	400.0	120.00
	% Reached									77%	38%	72%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2500	1931		77%
Carbohydrates (g)	400	152.3		38%
Protein (g)	120	86.91		72%
Total Fat (g)	65	101.58		156%
Saturated Fat (g)		4.04
Monounsaturated Fat (g)		3.48
Polyunsaturated Fat (g)		3.96
Omega-3 Fatty Acids (g)	0.75	1.46	3	195%
Omega-6 Fatty Acids (g)	1.5	9.82	17	655%
Total Fiber (g)	40	26.7		67%
Soluble Fiber (g)		3.6
Insoluble Fiber (g)		4.2
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	5000	4224	10000	84%
Vitamin B6 (mg)	2	2.9	100	147%
Vitamin B12 (ug)	6	7.9		132%
Vitamin C (mg)	60	164	2000	274%
Vitamin D (IU)	400	1338	4000	334%
Vitamin E (IU)	30	38	1500	127%
Vitamin K (ug)	80	93		116%
Thiamin (mg)	1.5	2.138		143%
Riboflavin (mg)	1.7	1.593		94%
Niacin (mg)	20	19.325	35	97%
Folate (ug)	400	377	1000	94%
Pantothenic Acid (mg)	10	9.032		90%
Biotin (ug)	300	253		84%
Choline (mg)	550	1353.065	3500	246%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.09	2.5	109%
Chloride (g)	3.4	0.885		26%
Chromium (ug)	120	49	600	41%
Copper (mg)	2	2.894	10	145%
Iodine (ug)	150	351	1100	234%
Iron (mg)	18	33.1638	45	184%
Magnesium (mg)	400	703.1		176%
Manganese (mg)	2	8.055	11	403%
Molybdenum (ug)	75	387	2000	516%
Phosphorus (g)	1	1.482	4	148%
Potassium (g)	3.5	3.71	6	106%
Selenium (ug)	70	90	400	128%
Sodium (g)	2.4	1.638	2.4	68%
Sulfur (g)	2	2.28		114%
Zinc (mg)	15	19.2742	40	128%

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John's Hackerschool Varient

Nutrition Facts

Nutrient Profile: Rob's newest recommendationChange

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