Name: Patrick's Brownie Varient
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 17.5g Soybean Oil; 40g Brown Sugar; 40g Hershey's Cocoa Powder; 3g Iodized Salt; 10ml Vanilla; 50g Bob's Red Mill Oat Flour Whole Grain; 30g Trader Joe's Unflavored Soy Protein; 50g Bob's Red Mill Flaxseed Meal; 15g Bob's Red Mill Soy Lecithin; 2g Jarrow Formulas MSM Sulfur; 1g Choline Bitartrate; 1pill Arctic Naturals Daily Omega-3; 0g rainbow light just once women's one multivitamin; 1pill NOW Calcium and Magnesium; 16.5g NOW Potassium Gluconate; 3.5g Potassium chloride; 1pill Nature's Way Alive! Multivitamins (Max Potency); 3g Calcium Phosphate

Amount		Ingredient	$ / day	Source
17.5	g	Soybean Oil	$0.02	Sam's Club
40	g	Brown Sugar	$0.09	Amazon
40	g	Hershey's Cocoa Powder	$0.53	Amazon
3	g	Iodized Salt	$0.00	Fairway
10	ml	Vanilla	$0.27	Amazon
50	g	Bob's Red Mill Oat Flour Whole Grain	$0.21	Amazon
30	g	Trader Joe's Unflavored Soy Protein	$0.52	Trader Joe's
50	g	Bob's Red Mill Flaxseed Meal	$0.34	Amazon
15	g	Bob's Red Mill Soy Lecithin	$0.27	Amazon
2	g	Jarrow Formulas MSM Sulfur	$0.07	Amazon
1	g	Choline Bitartrate	$0.00	Amazon
1	pill	Arctic Naturals Daily Omega-3	$0.06	Amazon
0	g	rainbow light just once women's one multivitamin	$0.00	Amazon
1	pill	NOW Calcium and Magnesium	$0.07	Amazon
16.5	g	NOW Potassium Gluconate	$0.44	Amazon
3.5	g	Potassium chloride	$0.07	iHerb
1	pill	Nature's Way Alive! Multivitamins (Max Potency)	$0.12	Amazon
3	g	Calcium Phosphate	$0.10	Amazon
Amounts for: Total Daily Cost:			$3.17	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

37% Carb, 18% Protein, 45% Fat

Calories1005

% Daily Values*

47%

Total Carbohydrate92g

91%

Dietary Fiber 23g

46%

Protein45g

115%

Total Fat49g

Saturated Fat6g

Monounsaturated Fat5g

Polyunsaturated Fat12g

177%

Omega-3 Fatty Acids2g

87%

Omega-6 Fatty Acids10g

Cholesterol0mg

Calcium 201%	•	Vitamin A 973%
Chloride 111%	•	Vitamin B6 1342%
Chromium 416%	•	Vitamin B12 2868%
Copper 211%	•	Vitamin C 473%
Iodine 219%	•	Vitamin D 80%
Iron 139%	•	Vitamin E 265%
Magnesium 145%	•	Vitamin K 73%
Manganese 281%	•	Thiamin 838%
Molybdenum 418%	•	Riboflavin 818%
Phosphorus 185%	•	Niacin 355%
Potassium 102%	•	Folate 74%
Selenium 191%	•	Pantothenic Acid 909%
Sodium 86%	•	Biotin 723%
Sulfur 106%	•	Choline 222%
Zinc 102%

* Percent Daily Values are based on "emilymay42's Female Sedentary - weight loss goal 1500 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	Soybean Oil	17.5	g	Liquid	Sam's Club	15876	$22.59	$0.02	907	155	0.0	0.00
2	Brown Sugar	40	g	Powder	Amazon	3175	$7.21	$0.09	79	152	39.2	0.04
3	Hershey's Cocoa Powder	40	g	Powder	Amazon	1361	$17.88	$0.53	34	20	6.0	2.00
4	Iodized Salt	3	g	Powder	Fairway	737	$0.99	$0.00	246	0	0.0	0.00
5	Vanilla	10	ml	Liquid	Amazon	473	$12.78	$0.27	47	0	0.0	0.00
6	Bob's Red Mill Oat Flour Whole Grain	50	g	Powder	Amazon	2495	$10.44	$0.21	50	220	29.6	7.35
7	Trader Joe's Unflavored Soy Protein	30	g	Powder	Trader Joe's	907	$15.59	$0.52	30	114	0.0	23.79
8	Bob's Red Mill Flaxseed Meal	50	g	Powder	Amazon	1814	$12.36	$0.34	36	231	15.4	11.54
9	Bob's Red Mill Soy Lecithin	15	g	Powder	Amazon	1814	$33.24	$0.27	121	113	1.9	0.00
10	Jarrow Formulas MSM Sulfur	2	g	Powder	Amazon	454	$15.37	$0.07	227	0	0.0	0.00
11	Choline Bitartrate	1	g	Powder	Amazon	500	$0.00	$0.00	500	0	0.0	0.00
12	Arctic Naturals Daily Omega-3	1	pill	Pill	Amazon	60	$3.50	$0.06	60	0	0.0	0.00
13	rainbow light just once women's one multivitamin	0	g	Pill	Amazon	150	$19.20	$0.00		0	0.0	0.00
14	NOW Calcium and Magnesium	1	pill	Pill	Amazon	120	$7.99	$0.07	120	0	0.0	0.00
15	NOW Potassium Gluconate	16.5	g	Powder	Amazon	454	$12.10	$0.44	28	0	0.0	0.00
16	Potassium chloride	3.5	g	Powder	iHerb	227	$4.45	$0.07	65	0	0.0	0.00
17	Nature's Way Alive! Multivitamins (Max Potency)	1	pill	Pill	Amazon	180	$21.59	$0.12	180	2	0.3	0.00
18	Calcium Phosphate	3	g	Powder	Amazon	453	$14.70	$0.10	151	0	0.0	0.00
	Total						$231.98	$3.17		1005	92.4	44.72
	Target									1560	195.0	98.00
	% Reached									64%	47%	46%
	Safe Maximum									2000	335.0	94.00
	% Max Reached									50%	28%	48%

Macro	Target	Recipe	Max	%
Calories (kcal)	1560	1005	2000	64%
Carbohydrates (g)	195	92.4	335	47%
Protein (g)	98	44.72	94	46%
Total Fat (g)	43	49.41	80	115%
Saturated Fat (g)	0	5.52
Monounsaturated Fat (g)	0	5.3
Polyunsaturated Fat (g)	0	11.75
Omega-3 Fatty Acids (g)	1.1	1.95		177%
Omega-6 Fatty Acids (g)	12	10.42		87%
Total Fiber (g)	25	22.6		91%
Soluble Fiber (g)	0	1.5
Insoluble Fiber (g)	0	1.8
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	6810	10000	973%
Vitamin B6 (mg)	1.3	17.4	100	1342%
Vitamin B12 (ug)	2.4	68.8		2868%
Vitamin C (mg)	75	355	2000	473%
Vitamin D (IU)	600	478	4000	80%
Vitamin E (IU)	30	80	1000	265%
Vitamin K (ug)	90	66		73%
Thiamin (mg)	1.1	9.221		838%
Riboflavin (mg)	1.1	8.994		818%
Niacin (mg)	14	49.698	35	355%
Folate (ug)	400	295	1000	74%
Pantothenic Acid (mg)	5	45.427		909%
Biotin (ug)	30	217		723%
Choline (mg)	425	941.495	3500	222%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.01	2.5	201%
Chloride (g)	2.3	2.551	3.6	111%
Chromium (ug)	25	104		416%
Copper (mg)	0.9	1.901	10	211%
Iodine (ug)	150	329	1100	219%
Iron (mg)	18	24.9423	45	139%
Magnesium (mg)	310	449.3		145%
Manganese (mg)	1.8	5.051	11	281%
Molybdenum (ug)	45	188	2000	418%
Phosphorus (g)	0.7	1.293	4	185%
Potassium (g)	4.7	4.788		102%
Selenium (ug)	55	105	400	191%
Sodium (g)	1.5	1.289	2.3	86%
Sulfur (g)	2	2.12		106%
Zinc (mg)	8	8.1222	40	102%

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Parent Recipes:	Author	Last Updated	Created
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This recipe	emilymay42	4 Oct '13	29 Sep '13

Patrick's Brownie Varient

Nutrition Facts

Nutrient Profile: emilymay42's Female Sedentary - weight loss goal 1500 caloriesChange

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Nutrient Profile: emilymay42's Female Sedentary - weight loss goal 1500 calories Change