Name: Berries and Oats
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 105g Oat Flour/Powder; 0g Strawberries, frozen, unsweetened; 196g Blueberries, frozen, unsweetened; 196g Blackberries, frozen, unsweetened; 35ml Oil, canola; 1000ml Skim Milk; 12g GNC Mega Men® Sport - Vanilla Bean; 4g Iodized Salt; 58g Flaxseed Meal; 103g Whey Protein Isolate; 10g Soy Lecithin Granules; 115g Maltodextrin (from corn)

Amount		Ingredient	$ / day	Source
105	g	Oat Flour/Powder	$0.43	Bob's Red Mill
0	g	Strawberries, frozen, unsweetened	$0.00
196	g	Blueberries, frozen, unsweetened	$0.00
196	g	Blackberries, frozen, unsweetened	$0.00
35	ml	Oil, canola	$0.00
1000	ml	Skim Milk	$0.82	Local
12	g	GNC Mega Men® Sport - Vanilla Bean	$0.53	Amazon
4	g	Iodized Salt	$0.01	Amazon
58	g	Flaxseed Meal	$0.35	Amazon
103	g	Whey Protein Isolate	$2.88	Hard Rhino
10	g	Soy Lecithin Granules	$0.28	Bob's Red Mill
115	g	Maltodextrin (from corn)	$0.69	iHerb
Amounts for: Total Daily Cost:			$6.00	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

47% Carb, 25% Protein, 28% Fat

Calories2551

% Daily Values*

100%

Total Carbohydrate300g

161%

Dietary Fiber 45g

107%

Protein161g

102%

Total Fat76g

Saturated Fat9g

Monounsaturated Fat30g

Polyunsaturated Fat33g

923%

Omega-3 Fatty Acids15g

108%

Omega-6 Fatty Acids18g

Cholesterol39mg

Calcium 204%	•	Vitamin A 134%
Chloride 107%	•	Vitamin B6 1364%
Chromium 114%	•	Vitamin B12 1008%
Copper 251%	•	Vitamin C 124%
Iodine 159%	•	Vitamin D 112%
Iron 136%	•	Vitamin E 104%
Magnesium 181%	•	Vitamin K 107%
Manganese 393%	•	Thiamin 1580%
Molybdenum 522%	•	Riboflavin 1611%
Phosphorus 520%	•	Niacin 160%
Potassium 100%	•	Folate 112%
Selenium 321%	•	Pantothenic Acid 545%
Sodium 148%	•	Biotin 333%
Sulfur 305%	•	Choline 147%
Zinc 231%

* Percent Daily Values are based on "Duskwave's U.S. government DRI, male 19-50, 2500 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	Oat Flour/Powder	105	g	Powder	Bob's Red Mill	2835	$11.62	$0.43	27	462	62.2	15.44
2	Strawberries, frozen, unsweetened	0	g	Paste		100	$0.00	$0.00		0	0.0	0.00
3	Blueberries, frozen, unsweetened	196	g	Paste		100	$0.00	$0.00	1	100	23.9	0.82
4	Blackberries, frozen, unsweetened	196	g	Paste		100	$0.00	$0.00	1	125	30.7	2.31
5	Oil, canola	35	ml	Liquid		100	$0.00	$0.00	3	309	0.0	0.00
6	Skim Milk	1000	ml	Liquid	Local	3785	$3.09	$0.82	4	340	49.6	33.70
7	GNC Mega Men® Sport - Vanilla Bean	12	g	Powder	Amazon	1080	$47.98	$0.53	90	43	5.0	3.33
8	Iodized Salt	4	g	Powder	Amazon	737	$2.09	$0.01	184	0	0.0	0.00
9	Flaxseed Meal	58	g	Powder	Amazon	1814	$10.84	$0.35	31	268	17.4	13.34
10	Whey Protein Isolate	103	g	Powder	Hard Rhino	1000	$27.99	$2.88	10	391	2.1	91.67
11	Soy Lecithin Granules	10	g	Powder	Bob's Red Mill	453	$12.89	$0.28	45	75	1.3	0.00
12	Maltodextrin (from corn)	115	g	Powder	iHerb	5450	$32.88	$0.69	47	437	108.1	0.00
	Total						$149.38	$6.00		2551	300.1	160.61
	Target									2500	300.0	150.00
	% Reached									102%	100%	107%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2500	2551	102%
Carbohydrates (g)	300	300.1	100%
Protein (g)	150	160.61	107%
Total Fat (g)	75	76.29	102%
Saturated Fat (g)	0	8.79
Monounsaturated Fat (g)	0	29.73
Polyunsaturated Fat (g)	0	33.03
Omega-3 Fatty Acids (g)	1.6	14.77	923%
Omega-6 Fatty Acids (g)	17	18.29	108%
Total Fiber (g)	28	45.2	161%
Soluble Fiber (g)	0	7.2
Insoluble Fiber (g)	0	17
Cholesterol (mg)	0	38.633

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4020	10000	134%
Vitamin B6 (mg)	1.3	17.7	100	1364%
Vitamin B12 (ug)	2.4	24.2		1008%
Vitamin C (mg)	90	111	2000	124%
Vitamin D (IU)	600	670	4000	112%
Vitamin E (IU)	20	21	1000	104%
Vitamin K (ug)	120	128		107%
Thiamin (mg)	1.2	18.962		1580%
Riboflavin (mg)	1.3	20.948		1611%
Niacin (mg)	16	25.535	35	160%
Folate (ug)	400	448	1000	112%
Pantothenic Acid (mg)	5	27.249		545%
Biotin (ug)	30	100		333%
Choline (mg)	550	806.32	3500	147%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.04	2.5	204%
Chloride (g)	2.3	2.45	3.6	107%
Chromium (ug)	35	40		114%
Copper (mg)	0.9	2.263	10	251%
Iodine (ug)	150	238	1100	159%
Iron (mg)	8	10.8907	45	136%
Magnesium (mg)	420	759		181%
Manganese (mg)	2.3	9.032	11	393%
Molybdenum (ug)	45	235	2000	522%
Phosphorus (g)	0.7	3.639	4	520%
Potassium (g)	3.5	3.5		100%
Selenium (ug)	55	177	400	321%
Sodium (g)	1.5	2.226	2.3	148%
Sulfur (g)	2	6.09		305%
Zinc (mg)	11	25.3799	40	231%

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Berries and Oats

Nutrition Facts

Nutrient Profile: Duskwave's U.S. government DRI, male 19-50, 2500 caloriesChange

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Nutrient Profile: Duskwave's U.S. government DRI, male 19-50, 2500 calories Change