Name: Kiki's meal replacement #2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 25g Organic Coconut Flour; 35g Almond Flour; 15g Oat Flour/Powder; 25g Dutch Process Cocoa Powder; 32g Brown Sugar; 4g Cinnamon, ground; 0.5g Parsley, ground; 4g Iodized Sea Salt; 13g Bob's Red Mill Soy Lecithin Granules; 11g Chia Seeds; 3pill Garden of Life Raw Prenatal Vitamin; 10g Potassium Citrate; 6g NOW Foods MSM Sulfur Powder; 1pill Adv Res Calcium Orotate; 65g BlueBonnet Whey Protein Isolate; 1g New Vitality Ruby Reds; 6g Coconut Oil

Amount		Ingredient	$ / day	Source
25	g	Organic Coconut Flour	$0.21	Amazon
35	g	Almond Flour	$0.66	Amazon
15	g	Oat Flour/Powder	$0.13	Amazon
25	g	Dutch Process Cocoa Powder	$0.49	Amazon (S)
32	g	Brown Sugar	$0.11	local
4	g	Cinnamon, ground	$0.28	Trader Joe's
0.5	g	Parsley, ground	$0.33	Whole Foods
4	g	Iodized Sea Salt	$0.01	Swanson
13	g	Bob's Red Mill Soy Lecithin Granules	$0.30	Amazon (S)
11	g	Chia Seeds	$0.26	Amazon
3	pill	Garden of Life Raw Prenatal Vitamin	$0.58	Amazon
10	g	Potassium Citrate	$0.40	PureBulk, Inc.
6	g	NOW Foods MSM Sulfur Powder	$0.34	Amazon
1	pill	Adv Res Calcium Orotate	$0.29	Amazon
65	g	BlueBonnet Whey Protein Isolate	$4.32	Whole Foods
1	g	New Vitality Ruby Reds	$0.03
6	g	Coconut Oil	$0.07	Swanson
Amounts for: Total Daily Cost:			$8.83	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

31% Carb, 31% Protein, 38% Fat

Calories1002

% Daily Values*

40%

Total Carbohydrate76g

115%

Dietary Fiber 29g

126%

Protein77g

97%

Total Fat41g

Saturated Fat12g

Monounsaturated Fat3g

Polyunsaturated Fat6g

208%

Omega-3 Fatty Acids2g

33%

Omega-6 Fatty Acids4g

Cholesterol0mg

Calcium 112%	•	Vitamin A 777%
Chloride 106%	•	Vitamin B6 176%
Chromium 200%	•	Vitamin B12 274%
Copper 241%	•	Vitamin C 126%
Iodine 220%	•	Vitamin D 237%
Iron 142%	•	Vitamin E 150%
Magnesium 129%	•	Vitamin K 163%
Manganese 316%	•	Thiamin 170%
Molybdenum 276%	•	Riboflavin 214%
Phosphorus 101%	•	Niacin 159%
Potassium 105%	•	Folate 221%
Selenium 113%	•	Pantothenic Acid 227%
Sodium 120%	•	Biotin 1000%
Sulfur 108%	•	Choline 102%
Zinc 145%

* 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	Organic Coconut Flour	25	g	Powder	Amazon	1350	$11.54	$0.21	54	73	5.3	5.41
2	Almond Flour	35	g	Powder	Amazon	1812	$33.99	$0.66	52	201	7.7	7.35
3	Oat Flour/Powder	15	g	Powder	Amazon	2400	$20.52	$0.13	160	66	8.9	2.21
4	Dutch Process Cocoa Powder	25	g	Powder	Amazon (S)	700	$13.59	$0.49	28	55	7.1	4.53
5	Brown Sugar	32	g	Powder	local	1000	$3.40	$0.11	31	122	31.4	0.03
6	Cinnamon, ground	4	g	Powder	Trader Joe's	112	$7.96	$0.28	28	10	2.0	0.16
7	Parsley, ground	0.5	g	Powder	Whole Foods	6	$3.99	$0.33	12	2	0.3	0.17
8	Iodized Sea Salt	4	g	Powder	Swanson	737	$2.09	$0.01	184	0	0.0	0.00
9	Bob's Red Mill Soy Lecithin Granules	13	g	Powder	Amazon (S)	453	$10.50	$0.30	35	98	1.0	0.00
10	Chia Seeds	11	g	Powder	Amazon	672	$15.98	$0.26	61	54	4.8	1.73
11	Garden of Life Raw Prenatal Vitamin	3	pill	Pill	Amazon	180	$34.92	$0.58	60	5	0.0	0.50
12	Potassium Citrate	10	g	Powder	PureBulk, Inc.	250	$10.00	$0.40	25	0	0.0	0.00
13	NOW Foods MSM Sulfur Powder	6	g	Powder	Amazon	200	$11.46	$0.34	33	0	0.0	0.00
14	Adv Res Calcium Orotate	1	pill	Pill	Amazon	100	$29.49	$0.29	100	0	0.0	0.00
15	BlueBonnet Whey Protein Isolate	65	g	Powder	Whole Foods	496	$32.99	$4.32	8	262	6.3	54.52
16	New Vitality Ruby Reds	1	g	Powder		308	$10.00	$0.03	308	4	0.9	0.10
17	Coconut Oil	6	g	Paste	Swanson	1530	$18.99	$0.07	255	52	0.0	0.00
	Total						$271.41	$8.83		1002	75.8	76.69
	Target									1500	188.0	61.00
	% Reached									67%	40%	126%
	Safe Maximum									2000	335.0	94.00
	% Max Reached									50%	23%	82%

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	1002	2000	67%
Carbohydrates (g)	188	75.8	335	40%
Protein (g)	61	76.69	94	126%
Total Fat (g)	42	40.87	80	97%
Saturated Fat (g)	0	11.73
Monounsaturated Fat (g)	0	2.92
Polyunsaturated Fat (g)	0	6.23
Omega-3 Fatty Acids (g)	1.1	2.29		208%
Omega-6 Fatty Acids (g)	12	3.97		33%
Total Fiber (g)	25	28.6		115%
Soluble Fiber (g)	0	4.7
Insoluble Fiber (g)	0	19.7
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	5441	10000	777%
Vitamin B6 (mg)	1.3	2.3	100	176%
Vitamin B12 (ug)	2.4	6.6		274%
Vitamin C (mg)	75	94	2000	126%
Vitamin D (IU)	600	1421	4000	237%
Vitamin E (IU)	30	45	1000	150%
Vitamin K (ug)	90	146		163%
Thiamin (mg)	1.1	1.866		170%
Riboflavin (mg)	1.1	2.352		214%
Niacin (mg)	14	22.235	35	159%
Folate (ug)	400	884	1000	221%
Pantothenic Acid (mg)	5	11.363		227%
Biotin (ug)	30	300		1000%
Choline (mg)	425	435.599	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.12	2.5	112%
Chloride (g)	2.3	2.427	3.6	106%
Chromium (ug)	25	50		200%
Copper (mg)	0.9	2.173	10	241%
Iodine (ug)	150	330	1100	220%
Iron (mg)	18	25.5063	45	142%
Magnesium (mg)	310	399.3		129%
Manganese (mg)	1.8	5.681	11	316%
Molybdenum (ug)	45	124	2000	276%
Phosphorus (g)	0.7	0.704	4	101%
Potassium (g)	4.7	4.933		105%
Selenium (ug)	55	62	400	113%
Sodium (g)	1.5	1.807	2.3	120%
Sulfur (g)	2	2.17		108%
Zinc (mg)	8	11.5931	40	145%

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Kiki's meal replacement #2

Nutrition Facts

Nutrient Profile: Female Sedentary - weight loss goal 1500 caloriesChange

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