Name: Chocolate Weight Gain - Kaell
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 275g Oat Flour/Powder; 155g Bob's Red Mill Gluten Free Garbanzo Fava Flour; 60g Sunflower Seed Oil; 10g Trader Joe's Unflavored Soy Protein; 25g Sugar; 25g Cocoa Powder; 3.7g Iodized Salt; 1.1g Choline Bitartrate; 4.3g MSM Sulfur Powder; 1.5g NOW Potassium Gluconate; 1.15g Calcium carbonate; 1pill Centrum Men Multivitamin; 1g Vitamin K supplement; 61g Optimum Nutrition 100% Whey Gold Standard, 5 Pound

Amount		Ingredient	$ / day	Source
275	g	Oat Flour/Powder	$1.56	Bob's Red Mill
155	g	Bob's Red Mill Gluten Free Garbanzo Fava Flour	$1.59	Whole Foods
60	g	Sunflower Seed Oil	$0.61
10	g	Trader Joe's Unflavored Soy Protein	$0.18	Trader Joe's
25	g	Sugar	$0.03	walmart
25	g	Cocoa Powder	$0.00
3.7	g	Iodized Salt	$0.00	Wal*Mart
1.1	g	Choline Bitartrate	$0.14	Amazon
4.3	g	MSM Sulfur Powder	$0.16	Amazon
1.5	g	NOW Potassium Gluconate	$0.05	Amazon
1.15	g	Calcium carbonate	$0.03	iHerb
1	pill	Centrum Men Multivitamin	$0.08	mysupermarket.com
1	g	Vitamin K supplement	$0.05	Vitamin Shoppe
61	g	Optimum Nutrition 100% Whey Gold Standard, 5 Pound	$1.45	Amazon
Amounts for: Total Daily Cost:			$5.93	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

53% Carb, 24% Protein, 23% Fat

Calories2455

% Daily Values*

102%

Total Carbohydrate331g

261%

Dietary Fiber 73g

94%

Protein152g

90%

Total Fat65g

Saturated Fat9g

Monounsaturated Fat5g

Polyunsaturated Fat21g

52%

Omega-3 Fatty Acids1g

Omega-6 Fatty Acids42g

Cholesterol0mg

Calcium 115%	•	Vitamin A 137%
Chloride 116%	•	Vitamin B6 227%
Chromium 120%	•	Vitamin B12 112%
Copper 494%	•	Vitamin C 109%
Iodine 223%	•	Vitamin D 108%
Iron 291%	•	Vitamin E 309%
Magnesium 299%	•	Vitamin K 228%
Manganese 1356%	•	Thiamin 457%
Molybdenum 3213%	•	Riboflavin 151%
Phosphorus 177%	•	Niacin 176%
Potassium 62%	•	Folate 154%
Selenium 626%	•	Pantothenic Acid 364%
Sodium 85%	•	Biotin 254%
Sulfur	•	Choline 124%
Zinc 335%

* Percent Daily Values are based on "Kaell's 40:30:30 plan for Resistance Athletes". 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	275	g	Powder	Bob's Red Mill	11340	$64.30	$1.56	41	1100	178.8	48.13
2	Bob's Red Mill Gluten Free Garbanzo Fava Flour	155	g	Powder	Whole Foods	623	$6.39	$1.59	4	568	93.0	31.00
3	Sunflower Seed Oil	60	g	Liquid		464	$4.69	$0.61	8	355	13.7	12.04
4	Trader Joe's Unflavored Soy Protein	10	g	Powder	Trader Joe's	908	$15.99	$0.18	91	38	0.0	7.93
5	Sugar	25	g	Powder	walmart	2268	$2.98	$0.03	91	97	25.0	0.00
6	Cocoa Powder	25	g	Powder		0	$0.00	$0.00	0	57	14.5	4.90
7	Iodized Salt	3.7	g	Powder	Wal*Mart	737	$0.44	$0.00	199	0	0.0	0.00
8	Choline Bitartrate	1.1	g	Powder	Amazon	100	$12.86	$0.14	91	0	0.0	0.00
9	MSM Sulfur Powder	4.3	g	Powder	Amazon	454	$16.57	$0.16	106	0	0.0	0.00
10	NOW Potassium Gluconate	1.5	g	Powder	Amazon	454	$14.00	$0.05	303	0	0.0	0.00
11	Calcium carbonate	1.15	g	Powder	iHerb	340	$8.92	$0.03	296	0	0.0	0.00
12	Centrum Men Multivitamin	1	pill	Pill	mysupermarket.com	100	$8.49	$0.08	100	0	0.0	0.00
13	Vitamin K supplement	1	g	Pill	Vitamin Shoppe	100	$4.99	$0.05	100	0	0.0	0.00
14	Optimum Nutrition 100% Whey Gold Standard, 5 Pound	61	g	Powder	Amazon	2270	$53.99	$1.45	37	240	6.0	48.00
	Total						$214.61	$5.93		2455	331.0	152.00
	Target									2592	324.0	162.00
	% Reached									95%	102%	94%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2592	2455		95%
Carbohydrates (g)	324	331		102%
Protein (g)	162	152		94%
Total Fat (g)	72	65.12		90%
Saturated Fat (g)	0	8.66	20
Monounsaturated Fat (g)	0	4.84
Polyunsaturated Fat (g)	0	20.58
Omega-3 Fatty Acids (g)	2	1.04		52%
Omega-6 Fatty Acids (g)	0	42.43
Total Fiber (g)	28	73.2	80	261%
Soluble Fiber (g)	0	64.9
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4109	20000	137%
Vitamin B6 (mg)	1.3	3	100	227%
Vitamin B12 (ug)	6	6.7	3000	112%
Vitamin C (mg)	90	98	2000	109%
Vitamin D (IU)	600	648	25000	108%
Vitamin E (IU)	25	77	1500	309%
Vitamin K (ug)	80	182		228%
Thiamin (mg)	1.4	6.395		457%
Riboflavin (mg)	1.6	2.419		151%
Niacin (mg)	18	31.765	125	176%
Folate (ug)	400	617	1000	154%
Pantothenic Acid (mg)	6	21.835	1200	364%
Biotin (ug)	30	76		254%
Choline (mg)	550	681.629	3500	124%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.15	2.5	115%
Chloride (g)	2	2.318	4	116%
Chromium (ug)	35	42	200	120%
Copper (mg)	1	4.945	10	494%
Iodine (ug)	150	334	1100	223%
Iron (mg)	18	52.4118	45	291%
Magnesium (mg)	420	1256.1	4000	299%
Manganese (mg)	2.3	31.198	11	1356%
Molybdenum (ug)	45	1446	2000	3213%
Phosphorus (g)	1	1.767	4	177%
Potassium (g)	4.5	2.785	7	62%
Selenium (ug)	55	344	200	626%
Sodium (g)	2	1.699	4	85%
Sulfur (g)	0	3.01
Zinc (mg)	11	36.8724	25	335%

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Parent Recipes:	Author	Last Updated	Created
Chocolate Weight Gain	bjplunk	3 Feb '14	3 Feb '14
This recipe	Kaell	3 Feb '14	3 Feb '14

Chocolate Weight Gain - Kaell

Nutrition Facts

Nutrient Profile: Kaell's 40:30:30 plan for Resistance AthletesChange

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Nutrient Profile: Kaell's 40:30:30 plan for Resistance Athletes Change