Name: Dave's First Recipe for Men
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1pill Kirkland Daily Multi; 2pill Nature Made Fish Oil; 50g Soybean Oil (Kirkland Signature); 120g Maseca Tamal (Corn Masa Mix); 10g NOW Foods Calcium/magnesium; 2g Choline bitartrate; 7g MSM Sulfur Powder; 70g Brown Sugar; 40g cocoa powder Hershey; 72g Whey Protein, Cytosport, Vanilla; 3.7g Iodised Salt; 70g Pea Flour (ground at home from split peas); 6g Potassium Gluconate; 1g Potassium chloride; 60g Oat Flour (Honeyville)

Amount		Ingredient	$ / day	Source
1	pill	Kirkland Daily Multi	$0.03	Costco
2	pill	Nature Made Fish Oil	$0.09	Costco
50	g	Soybean Oil (Kirkland Signature)	$0.07	Costco
120	g	Maseca Tamal (Corn Masa Mix)	$0.26	Local Grocery
10	g	NOW Foods Calcium/magnesium	$0.39	4allvitamins
2	g	Choline bitartrate	$0.06	Amazon
7	g	MSM Sulfur Powder	$0.20	4allvitamins
70	g	Brown Sugar	$0.13	Smart & Final
40	g	cocoa powder Hershey	$0.60	Smart & Final
72	g	Whey Protein, Cytosport, Vanilla	$1.27	Costco
3.7	g	Iodised Salt	$0.00	local
70	g	Pea Flour (ground at home from split peas)	$0.13	Smart & Final
6	g	Potassium Gluconate	$0.12	4allvitamins.com
1	g	Potassium chloride	$0.01	4allvitamins.com
60	g	Oat Flour (Honeyville)	$0.15	Honeyville
Amounts for: Total Daily Cost:			$3.52	Add Ingredients to Amazon Cart

USRDA

Nutrition Facts

Amount Per Day

51% Carb, 19% Protein, 30% Fat

Calories2042

% Daily Values*

108%

Total Carbohydrate271g

152%

Dietary Fiber 43g

118%

Protein100g

107%

Total Fat69g

Saturated Fat15g

Monounsaturated Fat16g

Polyunsaturated Fat31g

254%

Omega-3 Fatty Acids4g

154%

Omega-6 Fatty Acids26g

Cholesterol25mg

Calcium 122%	•	Vitamin A 160%
Chloride 110%	•	Vitamin B6 168%
Chromium 100%	•	Vitamin B12 250%
Copper 210%	•	Vitamin C 101%
Iodine 255%	•	Vitamin D 141%
Iron 477%	•	Vitamin E 179%
Magnesium 338%	•	Vitamin K 104%
Manganese 340%	•	Thiamin 205%
Molybdenum 271%	•	Riboflavin 148%
Phosphorus 164%	•	Niacin 146%
Potassium 100%	•	Folate 185%
Selenium 114%	•	Pantothenic Acid 241%
Sodium 103%	•	Biotin 100%
Sulfur 117%	•	Choline 162%
Zinc 170%

* 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	Kirkland Daily Multi	1	pill	Pill	Costco	500	$14.49	$0.03	500	0	0.0	0.00
2	Nature Made Fish Oil	2	pill	Pill	Costco	400	$17.99	$0.09	200	35	1.0	1.00
3	Soybean Oil (Kirkland Signature)	50	g	Liquid	Costco	15875	$20.69	$0.07	318	464	0.0	0.00
4	Maseca Tamal (Corn Masa Mix)	120	g	Powder	Local Grocery	6804	$14.99	$0.26	57	432	94.8	9.60
5	NOW Foods Calcium/magnesium	10	g	Powder	4allvitamins	227	$8.89	$0.39	23	0	0.0	0.00
6	Choline bitartrate	2	g	Powder	Amazon	500	$14.99	$0.06	250	0	0.0	0.00
7	MSM Sulfur Powder	7	g	Powder	4allvitamins	454	$12.99	$0.20	65	0	0.0	0.00
8	Brown Sugar	70	g	Powder	Smart & Final	1810	$3.49	$0.13	26	238	63.0	0.00
9	cocoa powder Hershey	40	g	Powder	Smart & Final	453	$6.79	$0.60	11	120	24.0	8.00
10	Whey Protein, Cytosport, Vanilla	72	g	Powder	Costco	2720	$47.99	$1.27	38	280	6.0	54.00
11	Iodised Salt	3.7	g	Powder	local	737	$0.50	$0.00	199	0	0.0	0.00
12	Pea Flour (ground at home from split peas)	70	g	Powder	Smart & Final	2268	$4.29	$0.13	32	239	42.3	17.20
13	Potassium Gluconate	6	g	Powder	4allvitamins.com	454	$9.29	$0.12	76	0	0.0	0.00
14	Potassium chloride	1	g	Powder	4allvitamins.com	227	$3.39	$0.01	227	0	0.0	0.00
15	Oat Flour (Honeyville)	60	g	Powder	Honeyville	22680	$55.00	$0.15	378	233	39.6	10.15
	Total						$235.77	$3.52		2042	270.7	99.95
	Target									2000	250.0	85.00
	% Reached									102%	108%	118%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2042	102%
Carbohydrates (g)	250	270.7	108%
Protein (g)	85	99.95	118%
Total Fat (g)	65	69.37	107%
Saturated Fat (g)		15.18
Monounsaturated Fat (g)		16.09
Polyunsaturated Fat (g)		31.47
Omega-3 Fatty Acids (g)	1.6	4.06	254%
Omega-6 Fatty Acids (g)	17	26.21	154%
Total Fiber (g)	28	42.6	152%
Soluble Fiber (g)		1.2
Insoluble Fiber (g)		1.5
Cholesterol (mg)	0	25

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4804	10000	160%
Vitamin B6 (mg)	1.3	2.2	100	168%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	91	2000	101%
Vitamin D (IU)	600	844	4000	141%
Vitamin E (IU)	20	36	1000	179%
Vitamin K (ug)	120	125		104%
Thiamin (mg)	1.2	2.459		205%
Riboflavin (mg)	1.3	1.919		148%
Niacin (mg)	16	23.402	35	146%
Folate (ug)	400	739	1000	185%
Pantothenic Acid (mg)	5	12.051		241%
Biotin (ug)	30	30		100%
Choline (mg)	550	891.602	3500	162%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.22	2.5	122%
Chloride (g)	2.3	2.524	3.6	110%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.889	10	210%
Iodine (ug)	150	382	1100	255%
Iron (mg)	8	38.1775	45	477%
Magnesium (mg)	420	1421.3		338%
Manganese (mg)	2.3	7.821	11	340%
Molybdenum (ug)	45	122	2000	271%
Phosphorus (g)	0.7	1.147	4	164%
Potassium (g)	3.5	3.516		100%
Selenium (ug)	55	63	400	114%
Sodium (g)	1.5	1.55	2.3	103%
Sulfur (g)	2	2.33		117%
Zinc (mg)	11	18.6811	40	170%

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Dave's First Recipe for Men Weight LossTasty!

Nutrition Facts

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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