Name: Low GI DRI
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 200g Oat Flour/Powder; 50g Waxy Maize Starch; 700ml Milk; 1portion Egg, whole, raw, fresh (Large); 15g Cocoa Powder; 19g Canola Oil; 30g Green powder blend; 27g Psyllium Seed Husk Fiber; 1pill Centrum Men Multivitamin; 0g Sifto Table Sale (Sodium Chloride); 6g MSM Sulfur Powder; 2ml chlorophyll; 1g Choline bitartrate; 2.6g Potassium chloride; 1pill Now Nutrition Omega 3-6-9; 1g Folic Acid (1%); 0g Quinoa Flour

Amount		Ingredient	$ / day	Source
200	g	Oat Flour/Powder	$0.82	Bob's Red Mill
50	g	Waxy Maize Starch	$0.40	Amazon
700	ml	Milk	$0.70	Shop
1	portion	Egg, whole, raw, fresh (Large)	$0.00
15	g	Cocoa Powder	$0.00
19	g	Canola Oil	$0.04	Walmart
30	g	Green powder blend	$0.00
27	g	Psyllium Seed Husk Fiber	$0.53	TrueNutrition
1	pill	Centrum Men Multivitamin	$0.17	local
0	g	Sifto Table Sale (Sodium Chloride)	$0.00	Local
6	g	MSM Sulfur Powder	$0.34	Amazon
2	ml	chlorophyll	$0.02
1	g	Choline bitartrate	$0.01	Amazon
2.6	g	Potassium chloride	$0.05	iHerb
1	pill	Now Nutrition Omega 3-6-9	$0.06	Amazon
1	g	Folic Acid (1%)	$0.07	PureBulk, Inc.
0	g	Quinoa Flour	$0.00	Nuts
Amounts for: Total Daily Cost:			$3.22	Add Ingredients to Amazon Cart

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Nutrition Facts

Amount Per Day

50% Carb, 17% Protein, 33% Fat

Calories1993

% Daily Values*

96%

Total Carbohydrate239g

155%

Dietary Fiber 43g

94%

Protein80g

106%

Total Fat69g

Saturated Fat5g

Monounsaturated Fat17g

Polyunsaturated Fat12g

146%

Omega-3 Fatty Acids2g

70%

Omega-6 Fatty Acids12g

Cholesterol255mg

Calcium 138%	•	Vitamin A 131%
Chloride 57%	•	Vitamin B6 178%
Chromium 100%	•	Vitamin B12 403%
Copper 510%	•	Vitamin C 100%
Iodine 107%	•	Vitamin D 150%
Iron 260%	•	Vitamin E 259%
Magnesium 128%	•	Vitamin K 136%
Manganese 497%	•	Thiamin 244%
Molybdenum 1000%	•	Riboflavin 232%
Phosphorus 162%	•	Niacin 121%
Potassium 99%	•	Folate 173%
Selenium 338%	•	Pantothenic Acid 323%
Sodium 27%	•	Biotin 133%
Sulfur 124%	•	Choline 121%
Zinc 173%

* 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/Powder	200	g	Powder	Bob's Red Mill	2835	$11.62	$0.82	14	880	118.4	29.40
2	Waxy Maize Starch	50	g	Powder	Amazon	3000	$23.79	$0.40	60	175	43.8	0.00
3	Milk	700	ml	Liquid	Shop	1000	$1.00	$0.70	1	420	36.8	22.54
4	Egg, whole, raw, fresh (Large)	1	portion	Liquid		12	$0.00	$0.00	12	71	0.4	6.30
5	Cocoa Powder	15	g	Powder		0	$0.00	$0.00	0	34	8.7	2.94
6	Canola Oil	19	g	Liquid	Walmart	1278	$2.82	$0.04	67	168	0.0	0.00
7	Green powder blend	30	g	Powder		0	$0.00	$0.00	0	117	6.7	18.89
8	Psyllium Seed Husk Fiber	27	g	Powder	TrueNutrition	454	$8.99	$0.53	17	108	24.3	0.00
9	Centrum Men Multivitamin	1	pill	Pill	local	60	$10.00	$0.17	60	0	0.0	0.00
10	Sifto Table Sale (Sodium Chloride)	0	g	Powder	Local	737	$0.99	$0.00		0	0.0	0.00
11	MSM Sulfur Powder	6	g	Powder	Amazon	200	$11.46	$0.34	33	0	0.0	0.00
12	chlorophyll	2	ml	Liquid		1000	$10.00	$0.02	500	0	0.0	0.00
13	Choline bitartrate	1	g	Powder	Amazon	500	$4.99	$0.01	500	0	0.0	0.00
14	Potassium chloride	2.6	g	Powder	iHerb	227	$4.58	$0.05	87	0	0.0	0.00
15	Now Nutrition Omega 3-6-9	1	pill	Pill	Amazon	250	$15.59	$0.06	250	20	0.0	0.00
16	Folic Acid (1%)	1	g	Powder	PureBulk, Inc.	100	$7.00	$0.07	100	0	0.0	0.00
17	Quinoa Flour	0	g	Powder	Nuts	454	$6.99	$0.00		0	0.0	0.00
	Total						$119.82	$3.22		1993	239.0	80.07
	Target									2000	250.0	85.00
	% Reached									100%	96%	94%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1993	100%
Carbohydrates (g)	250	239	96%
Protein (g)	85	80.07	94%
Total Fat (g)	65	69	106%
Saturated Fat (g)		4.72
Monounsaturated Fat (g)		16.91
Polyunsaturated Fat (g)		12.13
Omega-3 Fatty Acids (g)	1.6	2.33	146%
Omega-6 Fatty Acids (g)	17	11.84	70%
Total Fiber (g)	28	43.4	155%
Soluble Fiber (g)		6
Insoluble Fiber (g)		7
Cholesterol (mg)	0	255.444

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3940	10000	131%
Vitamin B6 (mg)	1.3	2.3	100	178%
Vitamin B12 (ug)	2.4	9.7		403%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	898	4000	150%
Vitamin E (IU)	20	52	1000	259%
Vitamin K (ug)	120	164		136%
Thiamin (mg)	1.2	2.923		244%
Riboflavin (mg)	1.3	3.011		232%
Niacin (mg)	16	19.33	35	121%
Folate (ug)	400	692	1000	173%
Pantothenic Acid (mg)	5	16.145		323%
Biotin (ug)	30	40		133%
Choline (mg)	550	664.305	3500	121%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.38	2.5	138%
Chloride (g)	2.3	1.31	3.6	57%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	4.592	10	510%
Iodine (ug)	150	161	1100	107%
Iron (mg)	8	20.7628	45	260%
Magnesium (mg)	420	538.9		128%
Manganese (mg)	2.3	11.426	11	497%
Molybdenum (ug)	45	450	2000	1000%
Phosphorus (g)	0.7	1.132	4	162%
Potassium (g)	3.5	3.471		99%
Selenium (ug)	55	186	400	338%
Sodium (g)	1.5	0.412	2.3	27%
Sulfur (g)	2	2.48		124%
Zinc (mg)	11	19.02	40	173%

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Low GI DRI Tasty!

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change

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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