Name: Cheap Complete
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 64ml Canola Oil; 3.6g Iodised Salt; 230g Corn Starch; 0.5g Vitamin K supplement; 130g Soy Flour; 1g Equate One Daily (Men's Health); 0.036g Vitamin C Powder; 1g Choline bitartrate; 1g Sulfur from aminos; 30g Wheat protein isolate; 4.2g Calcium Gluconate; 1.18g Magnesium Glycinate; 2.4g Potassium Gluconate

Amount		Ingredient	$ / day	Source
64	ml	Canola Oil	$0.15	Target
3.6	g	Iodised Salt	$0.01	local
230	g	Corn Starch	$0.23	Restaurant supplies
0.5	g	Vitamin K supplement	$0.02	Vitamin Shoppe
130	g	Soy Flour	$0.31	Honeyville
1	g	Equate One Daily (Men's Health)	$0.05	Walmart
0.036	g	Vitamin C Powder	$0.00	Vitamin Shoppe
1	g	Choline bitartrate	$0.01	Amazon
1	g	Sulfur from aminos	$0.00	0
30	g	Wheat protein isolate	$0.17	Honeyville
4.2	g	Calcium Gluconate	$0.18	PureBulk, Inc.
1.18	g	Magnesium Glycinate	$0.09	PureBulk, Inc.
2.4	g	Potassium Gluconate	$0.07	PureBulk, Inc.
Amounts for: Total Daily Cost:			$1.28	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

52% Carb, 18% Protein, 30% Fat

Calories1982

% Daily Values*

104%

Total Carbohydrate259g

94%

Dietary Fiber 26g

104%

Protein88g

101%

Total Fat66g

Saturated Fat5g

Monounsaturated Fat41g

Polyunsaturated Fat18g

371%

Omega-3 Fatty Acids6g

74%

Omega-6 Fatty Acids13g

Cholesterol0mg

Calcium 100%	•	Vitamin A 118%
Chloride 94%	•	Vitamin B6 231%
Chromium 343%	•	Vitamin B12 750%
Copper 228%	•	Vitamin C 100%
Iodine 113%	•	Vitamin D 117%
Iron 85%	•	Vitamin E 196%
Magnesium 101%	•	Vitamin K 101%
Manganese 265%	•	Thiamin 100%
Molybdenum 520%	•	Riboflavin 131%
Phosphorus 137%	•	Niacin 100%
Potassium 100%	•	Folate 100%
Selenium 222%	•	Pantothenic Acid 100%
Sodium 100%	•	Biotin 100%
Sulfur 100%	•	Choline 120%
Zinc 139%

* 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	Canola Oil	64	ml	Liquid	Target	3785	$8.59	$0.15	59	566	0.0	0.00
2	Iodised Salt	3.6	g	Powder	local	500	$0.90	$0.01	139	0	0.0	0.00
3	Corn Starch	230	g	Powder	Restaurant supplies	22680	$22.25	$0.23	99	876	209.3	0.00
4	Vitamin K supplement	0.5	g	Pill	Vitamin Shoppe	100	$4.99	$0.02	200	0	0.0	0.00
5	Soy Flour	130	g	Powder	Honeyville	22680	$53.99	$0.31	174	429	49.9	61.10
6	Equate One Daily (Men's Health)	1	g	Pill	Walmart	100	$5.00	$0.05	100	0	0.0	0.00
7	Vitamin C Powder	0.036	g	Powder	Vitamin Shoppe	269	$9.99	$0.00	7472	0	0.0	0.00
8	Choline bitartrate	1	g	Powder	Amazon	500	$4.99	$0.01	500	0	0.0	0.00
9	Sulfur from aminos	1	g	Powder	0	1000	$0.00	$0.00	1000	0	0.0	0.00
10	Wheat protein isolate	30	g	Powder	Honeyville	22680	$124.99	$0.17	756	111	0.0	27.00
11	Calcium Gluconate	4.2	g	Powder	PureBulk, Inc.	250	$10.75	$0.18	60	0	0.0	0.00
12	Magnesium Glycinate	1.18	g	Powder	PureBulk, Inc.	250	$18.50	$0.09	212	0	0.0	0.00
13	Potassium Gluconate	2.4	g	Powder	PureBulk, Inc.	500	$15.50	$0.07	208	0	0.0	0.00
	Total						$280.44	$1.28		1982	259.2	88.10
	Target									2000	250.0	85.00
	% Reached									99%	104%	104%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1982	99%
Carbohydrates (g)	250	259.2	104%
Protein (g)	85	88.1	104%
Total Fat (g)	65	65.59	101%
Saturated Fat (g)		4.91
Monounsaturated Fat (g)		40.51
Polyunsaturated Fat (g)		17.98
Omega-3 Fatty Acids (g)	1.6	5.93	371%
Omega-6 Fatty Acids (g)	17	12.54	74%
Total Fiber (g)	28	26.2	94%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3539	10000	118%
Vitamin B6 (mg)	1.3	3	100	231%
Vitamin B12 (ug)	2.4	18		750%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	700	4000	117%
Vitamin E (IU)	20	39	1000	196%
Vitamin K (ug)	120	121		101%
Thiamin (mg)	1.2	1.2		100%
Riboflavin (mg)	1.3	1.7		131%
Niacin (mg)	16	16	35	100%
Folate (ug)	400	400	1000	100%
Pantothenic Acid (mg)	5	5		100%
Biotin (ug)	30	30		100%
Choline (mg)	550	659.6	3500	120%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	2.3	2.16	3.6	94%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.055	10	228%
Iodine (ug)	150	169	1100	113%
Iron (mg)	8	6.76	45	85%
Magnesium (mg)	420	422.5		101%
Manganese (mg)	2.3	6.095	11	265%
Molybdenum (ug)	45	234	2000	520%
Phosphorus (g)	0.7	0.956	4	137%
Potassium (g)	3.5	3.5		100%
Selenium (ug)	55	122	400	222%
Sodium (g)	1.5	1.495	2.3	100%
Sulfur (g)	2	2		100%
Zinc (mg)	11	15.255	40	139%

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Cheap Complete

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