Name: Female - 31-50 Weightloss 1500cal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2pill Nature Made Fish Oil; 30g Soybean Oil (Kirkland Signature); 1g Potassium chloride; 0.75g Choline bitartrate; 3.7g Iodised Salt; 15g Potassium Gluconate; 7g MSM Sulfur Powder; 40g Whey Protein, Cytosport, Vanilla; 75g Maseca Tamal (Corn Masa Mix); 70g Pea Flour (ground at home from split peas); 1pill Kirkland Daily Multi; 70g Brown Sugar; 500g Whole Milk, 3.25%; 2g NOW Foods Calcium/magnesium; 60g Oat Flour (Honeyville)

Amount		Ingredient	$ / day	Source
2	pill	Nature Made Fish Oil	$0.09	Costco
30	g	Soybean Oil (Kirkland Signature)	$0.04	Costco
1	g	Potassium chloride	$0.01	4allvitamins.com
0.75	g	Choline bitartrate	$0.02	Amazon
3.7	g	Iodised Salt	$0.00	local
15	g	Potassium Gluconate	$0.31	4allvitamins.com
7	g	MSM Sulfur Powder	$0.20	4allvitamins
40	g	Whey Protein, Cytosport, Vanilla	$0.71	Costco
75	g	Maseca Tamal (Corn Masa Mix)	$0.17	Local Grocery
70	g	Pea Flour (ground at home from split peas)	$0.13	Smart & Final
1	pill	Kirkland Daily Multi	$0.03	Costco
70	g	Brown Sugar	$0.13	Smart & Final
500	g	Whole Milk, 3.25%	$0.53	Local
2	g	NOW Foods Calcium/magnesium	$0.08	4allvitamins
60	g	Oat Flour (Honeyville)	$0.15	Honeyville
Amounts for: Total Daily Cost:			$2.59	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

53% Carb, 18% Protein, 29% Fat

Calories1749

% Daily Values*

125%

Total Carbohydrate235g

109%

Dietary Fiber 27g

132%

Protein81g

140%

Total Fat59g

Saturated Fat18g

Monounsaturated Fat14g

Polyunsaturated Fat21g

286%

Omega-3 Fatty Acids3g

141%

Omega-6 Fatty Acids17g

Cholesterol75mg

Calcium 103%	•	Vitamin A 695%
Chloride 110%	•	Vitamin B6 184%
Chromium 140%	•	Vitamin B12 344%
Copper 438%	•	Vitamin C 122%
Iodine 255%	•	Vitamin D 115%
Iron 164%	•	Vitamin E 113%
Magnesium 172%	•	Vitamin K 100%
Manganese 346%	•	Thiamin 242%
Molybdenum 271%	•	Riboflavin 249%
Phosphorus 175%	•	Niacin 166%
Potassium 104%	•	Folate 188%
Selenium 136%	•	Pantothenic Acid 278%
Sodium 116%	•	Biotin 100%
Sulfur 117%	•	Choline 105%
Zinc 194%

* Percent Daily Values are based on "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	Nature Made Fish Oil	2	pill	Pill	Costco	400	$17.99	$0.09	200	35	1.0	1.00
2	Soybean Oil (Kirkland Signature)	30	g	Liquid	Costco	15875	$20.69	$0.04	529	279	0.0	0.00
3	Potassium chloride	1	g	Powder	4allvitamins.com	227	$3.39	$0.01	227	0	0.0	0.00
4	Choline bitartrate	0.75	g	Powder	Amazon	500	$14.99	$0.02	667	0	0.0	0.00
5	Iodised Salt	3.7	g	Powder	local	737	$0.50	$0.00	199	0	0.0	0.00
6	Potassium Gluconate	15	g	Powder	4allvitamins.com	454	$9.29	$0.31	30	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	Whey Protein, Cytosport, Vanilla	40	g	Powder	Costco	2720	$47.99	$0.71	68	156	3.3	30.00
9	Maseca Tamal (Corn Masa Mix)	75	g	Powder	Local Grocery	6804	$14.99	$0.17	91	270	59.3	6.00
10	Pea Flour (ground at home from split peas)	70	g	Powder	Smart & Final	2268	$4.29	$0.13	32	239	42.3	17.20
11	Kirkland Daily Multi	1	pill	Pill	Costco	500	$14.49	$0.03	500	0	0.0	0.00
12	Brown Sugar	70	g	Powder	Smart & Final	1810	$3.49	$0.13	26	238	63.0	0.00
13	Whole Milk, 3.25%	500	g	Liquid	Local	3786	$3.99	$0.53	8	299	26.6	16.39
14	NOW Foods Calcium/magnesium	2	g	Powder	4allvitamins	227	$8.89	$0.08	114	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						$232.97	$2.59		1749	235.1	80.75
	Target									1500	188.0	61.00
	% Reached									117%	125%	132%
	Safe Maximum									2000	335.0	94.00
	% Max Reached									87%	70%	86%

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	1749	2000	117%
Carbohydrates (g)	188	235.1	335	125%
Protein (g)	61	80.75	94	132%
Total Fat (g)	42	58.64	80	140%
Saturated Fat (g)	0	18.04
Monounsaturated Fat (g)	0	13.58
Polyunsaturated Fat (g)	0	21.06
Omega-3 Fatty Acids (g)	1.1	3.14		286%
Omega-6 Fatty Acids (g)	12	16.91		141%
Total Fiber (g)	25	27.2		109%
Soluble Fiber (g)	0	1.2
Insoluble Fiber (g)	0	1.5
Cholesterol (mg)	0	75

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	4865	10000	695%
Vitamin B6 (mg)	1.3	2.4	100	184%
Vitamin B12 (ug)	2.4	8.3		344%
Vitamin C (mg)	75	91	2000	122%
Vitamin D (IU)	600	689	4000	115%
Vitamin E (IU)	30	34	1000	113%
Vitamin K (ug)	90	90		100%
Thiamin (mg)	1.1	2.664		242%
Riboflavin (mg)	1.1	2.739		249%
Niacin (mg)	14	23.217	35	166%
Folate (ug)	400	750	1000	188%
Pantothenic Acid (mg)	5	13.896		278%
Biotin (ug)	30	30		100%
Choline (mg)	425	445.818	3500	105%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.03	2.5	103%
Chloride (g)	2.3	2.524	3.6	110%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	3.938	10	438%
Iodine (ug)	150	382	1100	255%
Iron (mg)	18	29.5424	45	164%
Magnesium (mg)	310	534.6		172%
Manganese (mg)	1.8	6.221	11	346%
Molybdenum (ug)	45	122	2000	271%
Phosphorus (g)	0.7	1.223	4	175%
Potassium (g)	4.7	4.87		104%
Selenium (ug)	55	75	400	136%
Sodium (g)	1.5	1.733	2.3	116%
Sulfur (g)	2	2.33		117%
Zinc (mg)	8	15.4811	40	194%

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Parent Recipes:	Author	Last Updated	Created
Active Female - 31-50 Pregnant	davesays	2 Feb '14	2 Feb '14
This recipe	davesays	2 Feb '14	2 Feb '14
Recipes based on this one:
jstar's Female: Nutrient Based: Weightloss: 30's: Non-active	jstarley	7 Mar '15	23 Feb '15
Copy of Female - 31-50 Weightloss 1500cal	Nataylor777	21 Oct '14	21 Oct '14

Female - 31-50 Weightloss 1500cal Weight LossTasty!

Nutrition Facts

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

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