Name: Cheap N' Simple by Lawrence1024
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1pill One A Day Multivitamin Men's; 2pill Webber Naturals Omega 3-6-9; 3.5g Windsor Salt; 55ml Canola Oil; 500ml Skim Milk; 150g Oat Flour/Powder; 10g Sugar; 100g White Flour; 1portion Banana; 50g Wheat Bran; 10g Cocoa Powder; 100g Soy Flour

Amount		Ingredient	$ / day	Source
1	pill	One A Day Multivitamin Men's	$0.20	Rexall
2	pill	Webber Naturals Omega 3-6-9	$0.22	Rexall
3.5	g	Windsor Salt	$0.02	IGA
55	ml	Canola Oil	$0.21	IGA
500	ml	Skim Milk	$0.81	IGA
150	g	Oat Flour/Powder	$0.61	Bob's Red Mill
10	g	Sugar	$0.03	Amazon
100	g	White Flour	$0.05	WEBstaurant Store
1	portion	Banana	$0.08
50	g	Wheat Bran	$0.33	Bob's Red Mill
10	g	Cocoa Powder	$0.00
100	g	Soy Flour	$0.33	Bulk Barn
Amounts for: Total Daily Cost:			$2.91	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

47% Carb, 21% Protein, 32% Fat

Calories2069

% Daily Values*

90%

Total Carbohydrate226g

186%

Dietary Fiber 52g

117%

Protein99g

106%

Total Fat69g

Saturated Fat11g

Monounsaturated Fat4g

Polyunsaturated Fat5g

56%

Omega-3 Fatty Acids0.9g

30%

Omega-6 Fatty Acids5g

Cholesterol43mg

Calcium 102%	•	Vitamin A 172%
Chloride 151%	•	Vitamin B6 297%
Chromium 429%	•	Vitamin B12 490%
Copper 348%	•	Vitamin C 236%
Iodine 310%	•	Vitamin D 101%
Iron 125%	•	Vitamin E 288%
Magnesium 109%	•	Vitamin K 44%
Manganese 449%	•	Thiamin 293%
Molybdenum 760%	•	Riboflavin 294%
Phosphorus 183%	•	Niacin 148%
Potassium 50%	•	Folate 126%
Selenium 281%	•	Pantothenic Acid 254%
Sodium 104%	•	Biotin 0%
Sulfur 21%	•	Choline 26%
Zinc 211%

* 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	One A Day Multivitamin Men's	1	pill	Pill	Rexall	90	$18.00	$0.20	90	0	0.0	0.00
2	Webber Naturals Omega 3-6-9	2	pill	Pill	Rexall	180	$20.00	$0.22	90	0	0.0	0.00
3	Windsor Salt	3.5	g	Powder	IGA	500	$3.50	$0.02	143	0	0.0	0.00
4	Canola Oil	55	ml	Liquid	IGA	1000	$3.78	$0.21	18	440	0.0	0.00
5	Skim Milk	500	ml	Liquid	IGA	4000	$6.50	$0.81	8	250	26.3	17.50
6	Oat Flour/Powder	150	g	Powder	Bob's Red Mill	2835	$11.62	$0.61	19	660	88.8	22.05
7	Sugar	10	g	Powder	Amazon	4536	$14.11	$0.03	454	39	10.0	0.00
8	White Flour	100	g	Powder	WEBstaurant Store	22679	$12.35	$0.05	227	0	0.0	0.00
9	Banana	1	portion	Paste		6	$0.50	$0.08	6	121	31.0	1.00
10	Wheat Bran	50	g	Powder	Bob's Red Mill	907	$5.99	$0.33	18	167	33.3	6.67
11	Cocoa Powder	10	g	Powder		0	$0.00	$0.00	0	23	5.8	1.96
12	Soy Flour	100	g	Powder	Bulk Barn	100	$0.33	$0.33	1	370	31.0	50.00
	Total						$96.68	$2.91		2069	226.2	99.18
	Target									2000	250.0	85.00
	% Reached									103%	90%	117%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2069	103%
Carbohydrates (g)	250	226.2	90%
Protein (g)	85	99.18	117%
Total Fat (g)	65	68.94	106%
Saturated Fat (g)	0	11.4
Monounsaturated Fat (g)	0	4.35
Polyunsaturated Fat (g)	0	4.95
Omega-3 Fatty Acids (g)	1.6	0.9	56%
Omega-6 Fatty Acids (g)	17	5.08	30%
Total Fiber (g)	28	52.1	186%
Soluble Fiber (g)	0	4.5
Insoluble Fiber (g)	0	5.3
Cholesterol (mg)	0	42.5

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5171	10000	172%
Vitamin B6 (mg)	1.3	3.9	100	297%
Vitamin B12 (ug)	2.4	11.8		490%
Vitamin C (mg)	90	212	2000	236%
Vitamin D (IU)	600	605	4000	101%
Vitamin E (IU)	20	58	1000	288%
Vitamin K (ug)	120	53		44%
Thiamin (mg)	1.2	3.51		293%
Riboflavin (mg)	1.3	3.82		294%
Niacin (mg)	16	23.707	35	148%
Folate (ug)	400	504	1000	126%
Pantothenic Acid (mg)	5	12.68		254%
Biotin (ug)	30	0		0%
Choline (mg)	550	143.85	3500	26%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.02	2.5	102%
Chloride (g)	2.3	3.464	3.6	151%
Chromium (ug)	35	150		429%
Copper (mg)	0.9	3.13	10	348%
Iodine (ug)	150	465	1100	310%
Iron (mg)	8	10.0233	45	125%
Magnesium (mg)	420	459.2		109%
Manganese (mg)	2.3	10.33	11	449%
Molybdenum (ug)	45	342	2000	760%
Phosphorus (g)	0.7	1.283	4	183%
Potassium (g)	3.5	1.747		50%
Selenium (ug)	55	154	400	281%
Sodium (g)	1.5	1.567	2.3	104%
Sulfur (g)	2	0.42		21%
Zinc (mg)	11	23.18	40	211%

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Cheap N' Simple by Lawrence1024

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