Name: Kai's current 14.07.02 Target
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 95g whey protein; 30g Oat Flour/Powder; 106g Maltodextrin (from corn); 5g acacia fiber; 5g Cellulose; 1.5pill GNC Mega Men Sport; 1.5pill Now Foods Vitamin D-3 & K-2; 6g potassium gluconate; 4g iodised salt; 3pill Magnesium Glycinate; 0.33pill Iron; 15ml Sunflower oil; 20g lecithin; 8pill Omega 3-6-9; 1.5g Caffeine; 15g Inositol; 30ml MCT Oil; 10g Resistant Starch; 0pill Manganese Glycinate

Amount		Ingredient	$ / day	Source
95	g	whey protein	$4.41	iHerb
30	g	Oat Flour/Powder	$0.12	Bob's Red Mill
106	g	Maltodextrin (from corn)	$1.68	iHerb
5	g	acacia fiber	$0.21	iHerb
5	g	Cellulose	$0.19	iHerb
1.5	pill	GNC Mega Men Sport	$1.17	GNC
1.5	pill	Now Foods Vitamin D-3 & K-2	$0.12	iHerb
6	g	potassium gluconate	$0.20	iHerb
4	g	iodised salt	$0.01	local
3	pill	Magnesium Glycinate	$0.30	iHerb
0.33	pill	Iron	$0.02	iHerb
15	ml	Sunflower oil	$0.13	iHerb
20	g	lecithin	$0.51	iHerb
8	pill	Omega 3-6-9	$0.99	iHerb
1.5	g	Caffeine	$0.13	iHerb
15	g	Inositol	$1.31	iHerb
30	ml	MCT Oil	$0.76	iHerb
10	g	Resistant Starch	$0.50	iHerb
0	pill	Manganese Glycinate	$0.00	iHerb
Amounts for: Total Daily Cost:			$12.77	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

36% Carb, 24% Protein, 40% Fat

Calories1503

% Daily Values*

126%

Total Carbohydrate139g

109%

Dietary Fiber 17g

109%

Protein90g

182%

Total Fat68g

Saturated Fat34g

Monounsaturated Fat16g

Polyunsaturated Fat15g

165%

Omega-3 Fatty Acids4g

791%

Omega-6 Fatty Acids5g

Cholesterol14mg

Calcium 133%	•	Vitamin A 125%
Chloride 107%	•	Vitamin B6 2887%
Chromium 257%	•	Vitamin B12 1563%
Copper 180%	•	Vitamin C 255%
Iodine 200%	•	Vitamin D 325%
Iron 106%	•	Vitamin E 121%
Magnesium 108%	•	Vitamin K 107%
Manganese 117%	•	Thiamin 3143%
Molybdenum 258%	•	Riboflavin 2887%
Phosphorus 178%	•	Niacin 237%
Potassium 74%	•	Folate 115%
Selenium 291%	•	Pantothenic Acid 751%
Sodium 117%	•	Biotin 750%
Sulfur 183%	•	Choline 112%
Zinc 179%

* Percent Daily Values are based on "Kai's Profile (Male US DRI low-cal)". 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	whey protein	95	g	Powder	iHerb	2268	$105.27	$4.41	24	356	3.4	84.82
2	Oat Flour/Powder	30	g	Powder	Bob's Red Mill	2835	$11.62	$0.12	94	132	17.8	4.41
3	Maltodextrin (from corn)	106	g	Powder	iHerb	907	$14.37	$1.68	9	403	99.6	0.00
4	acacia fiber	5	g	Powder	iHerb	340	$14.34	$0.21	68	19	4.6	0.00
5	Cellulose	5	g	Powder	iHerb	250	$9.74	$0.19	50	0	5.0	0.00
6	GNC Mega Men Sport	1.5	pill	Pill	GNC	90	$69.95	$1.17	60	0	0.0	0.00
7	Now Foods Vitamin D-3 & K-2	1.5	pill	Pill	iHerb	120	$9.59	$0.12	80	0	0.0	0.00
8	potassium gluconate	6	g	Powder	iHerb	454	$15.14	$0.20	76	0	0.0	0.00
9	iodised salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
10	Magnesium Glycinate	3	pill	Pill	iHerb	120	$11.97	$0.30	40	4	0.0	0.90
11	Iron	0.33	pill	Pill	iHerb	120	$8.79	$0.02	364	0	0.0	0.00
12	Sunflower oil	15	ml	Liquid	iHerb	946	$8.34	$0.13	63	129	0.0	0.00
13	lecithin	20	g	Powder	iHerb	454	$11.55	$0.51	23	147	0.0	0.00
14	Omega 3-6-9	8	pill	Pill	iHerb	180	$22.32	$0.99	23	100	0.0	0.00
15	Caffeine	1.5	g	Powder	iHerb	200	$16.81	$0.13	133	0	0.0	0.00
16	Inositol	15	g	Powder	iHerb	454	$39.72	$1.31	30	0	0.0	0.00
17	MCT Oil	30	ml	Liquid	iHerb	946	$23.92	$0.76	32	200	0.0	0.00
18	Resistant Starch	10	g	Powder	iHerb	500	$25.19	$0.50	50	14	8.3	0.10
19	Manganese Glycinate	0	pill	Pill	iHerb	100	$9.20	$0.00		0	0.0	0.00
	Total						$428.73	$12.77		1503	138.7	90.23
	Target									1100	110.0	83.00
	% Reached									137%	126%	109%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1100	1503	137%
Carbohydrates (g)	110	138.7	126%
Protein (g)	83	90.23	109%
Total Fat (g)	37	67.51	182%
Saturated Fat (g)	0	34.23
Monounsaturated Fat (g)	0	15.99
Polyunsaturated Fat (g)	2.89	15.26	528%
Omega-3 Fatty Acids (g)	2.22	3.66	165%
Omega-6 Fatty Acids (g)	0.67	5.3	791%
Total Fiber (g)	16	17.4	109%
Soluble Fiber (g)	5	5.5	110%
Insoluble Fiber (g)	11	11.9	108%
Cholesterol (mg)	0	13.571

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3750	10000	125%
Vitamin B6 (mg)	1.3	37.5	100	2887%
Vitamin B12 (ug)	2.4	37.5		1563%
Vitamin C (mg)	90	230	2000	255%
Vitamin D (IU)	600	1950	4000	325%
Vitamin E (IU)	20	24	1000	121%
Vitamin K (ug)	120	128		107%
Thiamin (mg)	1.2	37.71		3143%
Riboflavin (mg)	1.3	37.53		2887%
Niacin (mg)	16	37.95	50	237%
Folate (ug)	400	460	1000	115%
Pantothenic Acid (mg)	5	37.56		751%
Biotin (ug)	30	225		750%
Choline (mg)	550	616.47	3500	112%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.33	2.5	133%
Chloride (g)	2.3	2.454	3.6	107%
Chromium (ug)	35	90		257%
Copper (mg)	0.9	1.62	10	180%
Iodine (ug)	150	301	1100	200%
Iron (mg)	8	8.4733	45	106%
Magnesium (mg)	420	455.3		108%
Manganese (mg)	2.3	2.7	11	117%
Molybdenum (ug)	45	116	2000	258%
Phosphorus (g)	0.7	1.247	4	178%
Potassium (g)	2.7	1.992		74%
Selenium (ug)	55	160	400	291%
Sodium (g)	1.5	1.749	2.3	117%
Sulfur (g)	2	3.66		183%
Zinc (mg)	11	19.71	40	179%

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Parent Recipes:	Author	Last Updated	Created
Kai's Current	kaielvin	13 Jul '14	9 Jun '14
Kai 's current 14.06.29	kaielvin	1 Jul '14	2 Jul '14
This recipe	kaielvin	2 Jul '14	2 Jul '14

Kai's current 14.07.02 Target

Nutrition Facts

Nutrient Profile: Kai's Profile (Male US DRI low-cal)Change

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