Name: 1500 Calories 50c/30p/20f
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 126g Quick Oats, Dry; 80g Honeyville Maltodextrin; 113.3g Honeyville Whey Concentrate 80%; 27.45g Honeyville Coconut Flour (5 lbs); 3g Iodised Salt; 2g Choline bitartrate; 1g Parsley Powder; 1g Potassium chloride; 7g Potassium Citrate; 1g NOW Foods Magnesium Citrate Powder; 2g NOW Foods MSM Pure Powder; 5g Now Foods Creatine Monohydrate; 10pill MarineOmega; 14pill Pistachio; 1pill Kirkland Signature™ Daily Multi Pack Vitamins

Amount		Ingredient	$ / day	Source
126	g	Quick Oats, Dry	$0.11	Local
80	g	Honeyville Maltodextrin	$0.11	Honeyville
113.3	g	Honeyville Whey Concentrate 80%	$1.73	Honeyville
27.45	g	Honeyville Coconut Flour (5 lbs)	$0.24	Honeyville
3	g	Iodised Salt	$0.01	local
2	g	Choline bitartrate	$0.07	Amazon
1	g	Parsley Powder	$0.03	My Spice Sage
1	g	Potassium chloride	$0.04	amazon
7	g	Potassium Citrate	$0.28	Amazon
1	g	NOW Foods Magnesium Citrate Powder	$0.03	Amazon
2	g	NOW Foods MSM Pure Powder	$0.08	Amazon
5	g	Now Foods Creatine Monohydrate	$0.11	Amazon
10	pill	MarineOmega	$0.00	Nu Skin
14	pill	Pistachio	$0.00
1	pill	Kirkland Signature™ Daily Multi Pack Vitamins	$0.18	Costco
Amounts for: Total Daily Cost:			$3.02	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 30% Protein, 20% Fat

Calories1502

% Daily Values*

100%

Total Carbohydrate187g

106%

Dietary Fiber 22g

100%

Protein114g

100%

Total Fat33g

Saturated Fat13g

Monounsaturated Fat6g

Polyunsaturated Fat8g

316%

Omega-3 Fatty Acids3g

41%

Omega-6 Fatty Acids4g

Cholesterol276mg

Calcium 172%	•	Vitamin A 112%
Chloride 102%	•	Vitamin B6 4094%
Chromium 129%	•	Vitamin B12 3125%
Copper 155%	•	Vitamin C 671%
Iodine 194%	•	Vitamin D 83%
Iron 84%	•	Vitamin E 1504%
Magnesium 111%	•	Vitamin K 165%
Manganese 299%	•	Thiamin 4345%
Molybdenum 100%	•	Riboflavin 3993%
Phosphorus 149%	•	Niacin 447%
Potassium 117%	•	Folate 240%
Selenium 166%	•	Pantothenic Acid 1228%
Sodium 108%	•	Biotin 267%
Sulfur 100%	•	Choline 373%
Zinc 143%

* Percent Daily Values are based on "1500 Cals". 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	Quick Oats, Dry	126	g	Powder	Local	22680	$20.00	$0.11	180	478	85.3	16.57
2	Honeyville Maltodextrin	80	g	Powder	Honeyville	22680	$32.26	$0.11	283	304	75.2	0.00
3	Honeyville Whey Concentrate 80%	113.3	g	Powder	Honeyville	19958	$304.48	$1.73	176	453	6.8	87.24
4	Honeyville Coconut Flour (5 lbs)	27.45	g	Powder	Honeyville	2268	$19.99	$0.24	83	98	15.7	3.92
5	Iodised Salt	3	g	Powder	local	500	$0.90	$0.01	167	0	0.0	0.00
6	Choline bitartrate	2	g	Powder	Amazon	500	$16.96	$0.07	250	0	0.0	0.00
7	Parsley Powder	1	g	Powder	My Spice Sage	454	$13.75	$0.03	454	4	0.7	0.33
8	Potassium chloride	1	g	Powder	amazon	227	$8.93	$0.04	227	0	0.0	0.00
9	Potassium Citrate	7	g	Powder	Amazon	250	$9.86	$0.28	36	0	0.0	0.00
10	NOW Foods Magnesium Citrate Powder	1	g	Powder	Amazon	227	$6.99	$0.03	227	0	0.0	0.00
11	NOW Foods MSM Pure Powder	2	g	Powder	Amazon	227	$9.00	$0.08	114	0	0.0	0.00
12	Now Foods Creatine Monohydrate	5	g	Powder	Amazon	600	$12.99	$0.11	120	15	0.0	3.75
13	MarineOmega	10	pill	Pill	Nu Skin	120	$0.00	$0.00	12	100	0.0	0.00
14	Pistachio	14	pill	Pill		0	$0.00	$0.00	0	46	2.3	1.70
15	Kirkland Signature™ Daily Multi Pack Vitamins	1	pill	Pill	Costco	100	$18.49	$0.18	100	5	1.3	0.00
	Total						$474.60	$3.02		1502	187.2	113.51
	Target									1500	188.0	113.00
	% Reached									100%	100%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1502	100%
Carbohydrates (g)	188	187.2	100%
Protein (g)	113	113.51	100%
Total Fat (g)	33	32.94	100%
Saturated Fat (g)	0	12.94
Monounsaturated Fat (g)	0	5.89
Polyunsaturated Fat (g)	0	8.28
Omega-3 Fatty Acids (g)	1	3.16	316%
Omega-6 Fatty Acids (g)	10	4.11	41%
Total Fiber (g)	21	22.3	106%
Soluble Fiber (g)	5.25	7.3	139%
Insoluble Fiber (g)	15.75	15	96%
Cholesterol (mg)	0	276.452

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3363	10000	112%
Vitamin B6 (mg)	1.3	53.2	100	4094%
Vitamin B12 (ug)	2.4	75		3125%
Vitamin C (mg)	90	604	2000	671%
Vitamin D (IU)	600	500	4000	83%
Vitamin E (IU)	20	301	1000	1504%
Vitamin K (ug)	120	198		165%
Thiamin (mg)	1.2	52.136		4345%
Riboflavin (mg)	1.3	51.914		3993%
Niacin (mg)	16	71.529	35	447%
Folate (ug)	400	960	1000	240%
Pantothenic Acid (mg)	5	61.411		1228%
Biotin (ug)	30	80		267%
Choline (mg)	550	2050.904	3500	373%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.72	2.5	172%
Chloride (g)	2.3	2.348	3.6	102%
Chromium (ug)	35	45		129%
Copper (mg)	0.9	1.393	10	155%
Iodine (ug)	150	291	1100	194%
Iron (mg)	8	6.7004	45	84%
Magnesium (mg)	420	466.5		111%
Manganese (mg)	2.3	6.874	11	299%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.042	4	149%
Potassium (g)	3.5	4.088		117%
Selenium (ug)	55	91	400	166%
Sodium (g)	1.5	1.623	2.3	108%
Sulfur (g)	2	2		100%
Zinc (mg)	11	15.775	40	143%

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1500 Calories 50c/30p/20f

Nutrition Facts

Nutrient Profile: 1500 CalsChange

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Nutrient Profile: 1500 Cals Change