Name: Kai's current 14.07.02
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g whey protein; 50g Oat Flour/Powder; 133g Maltodextrin (from corn); 7g acacia fiber; 14g Cellulose; 1.5pill GNC Mega Men Sport; 1.5pill Now Foods Vitamin D-3 & K-2; 5g potassium gluconate; 4g iodised salt; 2pill Magnesium Glycinate; 0.25pill Iron; 15ml Sunflower oil; 20g lecithin; 8pill Omega 3-6-9; 1.5g Caffeine

Amount		Ingredient	$ / day	Source
100	g	whey protein	$4.64	iHerb
50	g	Oat Flour/Powder	$0.20	Bob's Red Mill
133	g	Maltodextrin (from corn)	$2.11	iHerb
7	g	acacia fiber	$0.30	iHerb
14	g	Cellulose	$0.55	iHerb
1.5	pill	GNC Mega Men Sport	$1.17	GNC
1.5	pill	Now Foods Vitamin D-3 & K-2	$0.12	iHerb
5	g	potassium gluconate	$0.17	iHerb
4	g	iodised salt	$0.01	local
2	pill	Magnesium Glycinate	$0.20	iHerb
0.25	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
Amounts for: Total Daily Cost:			$11.23	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 26% Protein, 26% Fat

Calories1505

% Daily Values*

162%

Total Carbohydrate179g

148%

Dietary Fiber 24g

117%

Protein97g

112%

Total Fat41g

Saturated Fat7g

Monounsaturated Fat17g

Polyunsaturated Fat16g

166%

Omega-3 Fatty Acids4g

886%

Omega-6 Fatty Acids6g

Cholesterol14mg

Calcium 136%	•	Vitamin A 125%
Chloride 107%	•	Vitamin B6 2888%
Chromium 257%	•	Vitamin B12 1563%
Copper 189%	•	Vitamin C 255%
Iodine 200%	•	Vitamin D 325%
Iron 98%	•	Vitamin E 122%
Magnesium 92%	•	Vitamin K 108%
Manganese 152%	•	Thiamin 3154%
Molybdenum 347%	•	Riboflavin 2888%
Phosphorus 193%	•	Niacin 239%
Potassium 72%	•	Folate 117%
Selenium 304%	•	Pantothenic Acid 752%
Sodium 117%	•	Biotin 750%
Sulfur 195%	•	Choline 113%
Zinc 185%

* 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	100	g	Powder	iHerb	2268	$105.27	$4.64	23	375	3.6	89.29
2	Oat Flour/Powder	50	g	Powder	Bob's Red Mill	2835	$11.62	$0.20	57	220	29.6	7.35
3	Maltodextrin (from corn)	133	g	Powder	iHerb	907	$14.37	$2.11	7	505	125.0	0.00
4	acacia fiber	7	g	Powder	iHerb	340	$14.34	$0.30	49	27	6.5	0.00
5	Cellulose	14	g	Powder	iHerb	250	$9.74	$0.55	18	0	14.0	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	5	g	Powder	iHerb	454	$15.14	$0.17	91	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	2	pill	Pill	iHerb	120	$11.97	$0.20	60	2	0.0	0.60
11	Iron	0.25	pill	Pill	iHerb	120	$8.79	$0.02	480	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
	Total						$330.70	$11.23		1505	178.7	97.24
	Target									1100	110.0	83.00
	% Reached									137%	162%	117%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1100	1505	137%
Carbohydrates (g)	110	178.7	162%
Protein (g)	83	97.24	117%
Total Fat (g)	37	41.29	112%
Saturated Fat (g)	0	6.54
Monounsaturated Fat (g)	0	16.57
Polyunsaturated Fat (g)	2.89	15.92	551%
Omega-3 Fatty Acids (g)	2.22	3.69	166%
Omega-6 Fatty Acids (g)	0.67	5.94	886%
Total Fiber (g)	16	23.7	148%
Soluble Fiber (g)	5	8	159%
Insoluble Fiber (g)	11	15.8	143%
Cholesterol (mg)	0	14.286

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3750	10000	125%
Vitamin B6 (mg)	1.3	37.5	100	2888%
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	122%
Vitamin K (ug)	120	129		108%
Thiamin (mg)	1.2	37.85		3154%
Riboflavin (mg)	1.3	37.55		2888%
Niacin (mg)	16	38.25	50	239%
Folate (ug)	400	466	1000	117%
Pantothenic Acid (mg)	5	37.6		752%
Biotin (ug)	30	225		750%
Choline (mg)	550	622.45	3500	113%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.36	2.5	136%
Chloride (g)	2.3	2.454	3.6	107%
Chromium (ug)	35	90		257%
Copper (mg)	0.9	1.7	10	189%
Iodine (ug)	150	301	1100	200%
Iron (mg)	8	7.8333	45	98%
Magnesium (mg)	420	388.1		92%
Manganese (mg)	2.3	3.5	11	152%
Molybdenum (ug)	45	156	2000	347%
Phosphorus (g)	0.7	1.35	4	193%
Potassium (g)	2.7	1.941		72%
Selenium (ug)	55	167	400	304%
Sodium (g)	1.5	1.755	2.3	117%
Sulfur (g)	2	3.89		195%
Zinc (mg)	11	20.35	40	185%

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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

Nutrition Facts

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

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