Name: Kayle's Food for Him
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 200g Organic Blue (Purple) Corn Masa Flour; 106g Whey Protein Isolate (Unflavored); 15g Bob's Red Mill Chia Seeds; 20g Navitas Naturals Organic Raw Cacao; 12g Bob's Red Mill Soy Lecithin Granules; 4g Organic Ceylon Cinnamon Powder; 2.5g Sea Salt; 3g Potassium Citrate; 10ml Extra Virgin Olive Oil; 10ml MCT Oil; 1500ml New York City Drinking Water; 1pill Kirkland Signature Daily Multi; 1pill Now Foods Vitamin D-3 & K-2; 250ml Whole Milk; 250g Fage Total All Natural Greek Strained Yogurt

Amount		Ingredient	$ / day	Source
200	g	Organic Blue (Purple) Corn Masa Flour	$1.06	Amazon
106	g	Whey Protein Isolate (Unflavored)	$2.58	Amazon (S)
15	g	Bob's Red Mill Chia Seeds	$0.21	Amazon (S)
20	g	Navitas Naturals Organic Raw Cacao	$0.54	Amazon (S)
12	g	Bob's Red Mill Soy Lecithin Granules	$0.22	Amazon (S)
4	g	Organic Ceylon Cinnamon Powder	$0.25	Amazon
2.5	g	Sea Salt	$0.01	Amazon (S)
3	g	Potassium Citrate	$0.09	Amazon
10	ml	Extra Virgin Olive Oil	$0.12	Amazon
10	ml	MCT Oil	$0.19	Amazon
1500	ml	New York City Drinking Water	$0.00	Tap
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
1	pill	Now Foods Vitamin D-3 & K-2	$0.05	Amazon (S)
250	ml	Whole Milk	$0.44	Grocer
250	g	Fage Total All Natural Greek Strained Yogurt	$0.75	Grocer
Amounts for: Total Daily Cost:			$6.53	Add Ingredients to Amazon Cart

Based on QuidNYC's Superfood for Him

Nutrition Facts

Amount Per Day

41% Carb, 31% Protein, 28% Fat

Calories1909

% Daily Values*

105%

Total Carbohydrate199g

99%

Dietary Fiber 28g

105%

Protein150g

98%

Total Fat61g

Saturated Fat29g

Monounsaturated Fat16g

Polyunsaturated Fat12g

154%

Omega-3 Fatty Acids3g

1208%

Omega-6 Fatty Acids8g

Cholesterol72mg

Calcium 198%	•	Vitamin A 243%
Chloride 76%	•	Vitamin B6 338%
Chromium 171%	•	Vitamin B12 495%
Copper 388%	•	Vitamin C 149%
Iodine 158%	•	Vitamin D 255%
Iron 352%	•	Vitamin E 185%
Magnesium 178%	•	Vitamin K 116%
Manganese 225%	•	Thiamin 263%
Molybdenum 100%	•	Riboflavin 297%
Phosphorus 330%	•	Niacin 237%
Potassium 139%	•	Folate 213%
Selenium 278%	•	Pantothenic Acid 373%
Sodium 107%	•	Biotin 100%
Sulfur 504%	•	Choline 123%
Zinc 259%

* Percent Daily Values are based on "Kayle's DRI for Him: Male, 31-50". 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	Organic Blue (Purple) Corn Masa Flour	200	g	Powder	Amazon	22680	$119.94	$1.06	113	730	152.6	18.56
2	Whey Protein Isolate (Unflavored)	106	g	Powder	Amazon (S)	2268	$55.24	$2.58	21	403	3.2	94.64
3	Bob's Red Mill Chia Seeds	15	g	Powder	Amazon (S)	1812	$25.01	$0.21	121	73	6.3	2.48
4	Navitas Naturals Organic Raw Cacao	20	g	Powder	Amazon (S)	908	$24.73	$0.54	45	46	11.6	3.92
5	Bob's Red Mill Soy Lecithin Granules	12	g	Powder	Amazon (S)	1812	$33.75	$0.22	151	90	1.5	0.00
6	Organic Ceylon Cinnamon Powder	4	g	Powder	Amazon	453	$27.99	$0.25	113	10	2.0	0.16
7	Sea Salt	2.5	g	Powder	Amazon (S)	3628	$9.14	$0.01	1451	0	0.0	0.00
8	Potassium Citrate	3	g	Powder	Amazon	1000	$28.96	$0.09	333	0	0.0	0.00
9	Extra Virgin Olive Oil	10	ml	Liquid	Amazon	3000	$36.27	$0.12	300	81	0.0	0.00
10	MCT Oil	10	ml	Liquid	Amazon	2838	$53.90	$0.19	284	77	0.0	0.00
11	New York City Drinking Water	1500	ml	Liquid	Tap	0	$0.00	$0.00	0	0	0.0	0.00
12	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
13	Now Foods Vitamin D-3 & K-2	1	pill	Pill	Amazon (S)	120	$5.94	$0.05	120	0	0.0	0.00
14	Whole Milk	250	ml	Liquid	Grocer	1890	$3.29	$0.44	8	157	12.3	8.10
15	Fage Total All Natural Greek Strained Yogurt	250	g	Paste	Grocer	1000	$3.00	$0.75	4	242	9.9	22.03
	Total						$444.15	$6.53		1909	199.4	149.89
	Target									1901	190.0	143.00
	% Reached									100%	105%	105%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1901	1909		100%
Carbohydrates (g)	190	199.4		105%
Protein (g)	143	149.89		105%
Total Fat (g)	63	61.46		98%
Saturated Fat (g)	0	29.04
Monounsaturated Fat (g)	0	16.17
Polyunsaturated Fat (g)	2.68	11.52	21	430%
Omega-3 Fatty Acids (g)	2.22	3.43		154%
Omega-6 Fatty Acids (g)	0.67	8.09		1208%
Total Fiber (g)	28	27.7		99%
Soluble Fiber (g)	0	6.7
Insoluble Fiber (g)	0	21.1
Cholesterol (mg)	0	71.51

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7276	10000	243%
Vitamin B6 (mg)	1.3	4.4	100	338%
Vitamin B12 (ug)	2.4	11.9		495%
Vitamin C (mg)	90	134	2000	149%
Vitamin D (IU)	600	1532	4000	255%
Vitamin E (IU)	22.5	42	1500	185%
Vitamin K (ug)	120	139		116%
Thiamin (mg)	1.2	3.16		263%
Riboflavin (mg)	1.3	3.858		297%
Niacin (mg)	16	37.865	35	237%
Folate (ug)	400	851	1000	213%
Pantothenic Acid (mg)	5	18.633		373%
Biotin (ug)	30	30		100%
Choline (mg)	550	675.178	3500	123%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.98	2.5	198%
Chloride (g)	2.3	1.746	3.6	76%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	3.488	10	388%
Iodine (ug)	95	150	1100	158%
Iron (mg)	8	28.18	45	352%
Magnesium (mg)	420	746		178%
Manganese (mg)	2.3	5.173	11	225%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.58	1.913	4	330%
Potassium (g)	2.7	3.762		139%
Selenium (ug)	55	153	400	278%
Sodium (g)	1.5	1.598	2.3	107%
Sulfur (g)	1.235	6.22		504%
Zinc (mg)	11	28.5398	40	259%

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Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	8 Sep '13
Bachelor Chow - Personalized Version	max	17 Oct '13	18 Oct '13
People Chow 3.0.1 - "Tortilla Perfection!"	max	16 May '14	30 Oct '13
QuidNYC's Superfood for Him	QuidNYC	8 Mar '14	5 Jun '14
This recipe	Kayle	9 Jun '14	5 Jun '14

Kayle's Food for Him

Nutrition Facts

Nutrient Profile: Kayle's DRI for Him: Male, 31-50Change

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Nutrient Profile: Kayle's DRI for Him: Male, 31-50 Change