Name: Kai's current 14.07.09
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 105g Whey Protein; 30g Oat Flour/Powder; 106g Maltodextrin; 10g Resistant Starch; 5g Acacia Fiber; 9g Cellulose; 20g lecithin; 18ml Refined Sunflower Oil; 8pill Omega 3-6-9; 20ml MCT Oil; 0ml Borage Oil; 15g Inositol; 1.5pill Vitamin D-3 & K-2; 1.5pill GNC Vitamins+Minerals; 8g Potassium Gluconate; 3pill Magnesium Glycinate; 0pill Manganese Glycinate; 0.33pill Iron Bisglycinate; 4g Iodised Salt; 1.5g Caffeine

Amount		Ingredient	$ / day	Source
105	g	Whey Protein	$4.87	iHerb
30	g	Oat Flour/Powder	$0.12	Bob's Red Mill
106	g	Maltodextrin	$1.68	iHerb
10	g	Resistant Starch	$0.50	iHerb
5	g	Acacia Fiber	$0.21	iHerb
9	g	Cellulose	$0.35	iHerb
20	g	lecithin	$0.51	iHerb
18	ml	Refined Sunflower Oil	$0.16	iHerb
8	pill	Omega 3-6-9	$0.99	iHerb
20	ml	MCT Oil	$0.51	iHerb
0	ml	Borage Oil	$0.00	iHerb
15	g	Inositol	$1.31	iHerb
1.5	pill	Vitamin D-3 & K-2	$0.12	iHerb
1.5	pill	GNC Vitamins+Minerals	$1.17	GNC
8	g	Potassium Gluconate	$0.27	iHerb
3	pill	Magnesium Glycinate	$0.30	iHerb
0	pill	Manganese Glycinate	$0.00	iHerb
0.33	pill	Iron Bisglycinate	$0.02	iHerb
4	g	Iodised Salt	$0.01	local
1.5	g	Caffeine	$0.13	iHerb
Amounts for: Total Daily Cost:			$13.23	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

38% Carb, 26% Protein, 36% Fat

Calories1500

% Daily Values*

130%

Total Carbohydrate143g

134%

Dietary Fiber 21g

119%

Protein99g

166%

Total Fat61g

Saturated Fat25g

Monounsaturated Fat18g

Polyunsaturated Fat16g

165%

Omega-3 Fatty Acids4g

839%

Omega-6 Fatty Acids6g

Cholesterol15mg

Calcium 137%	•	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 110%	•	Vitamin K 107%
Manganese 117%	•	Thiamin 3143%
Molybdenum 258%	•	Riboflavin 2887%
Phosphorus 182%	•	Niacin 237%
Potassium 88%	•	Folate 115%
Selenium 291%	•	Pantothenic Acid 751%
Sodium 118%	•	Biotin 750%
Sulfur 202%	•	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	105	g	Powder	iHerb	2268	$105.27	$4.87	22	394	3.8	93.75
2	Oat Flour/Powder	30	g	Powder	Bob's Red Mill	2835	$11.62	$0.12	94	132	17.8	4.41
3	Maltodextrin	106	g	Powder	iHerb	907	$14.37	$1.68	9	403	99.6	0.00
4	Resistant Starch	10	g	Powder	iHerb	500	$25.19	$0.50	50	14	8.3	0.10
5	Acacia Fiber	5	g	Powder	iHerb	340	$14.34	$0.21	68	19	4.6	0.00
6	Cellulose	9	g	Powder	iHerb	250	$9.74	$0.35	28	0	9.0	0.00
7	lecithin	20	g	Powder	iHerb	454	$11.55	$0.51	23	147	0.0	0.00
8	Refined Sunflower Oil	18	ml	Liquid	iHerb	946	$8.34	$0.16	53	154	0.0	0.00
9	Omega 3-6-9	8	pill	Pill	iHerb	180	$22.32	$0.99	23	100	0.0	0.00
10	MCT Oil	20	ml	Liquid	iHerb	946	$23.92	$0.51	47	133	0.0	0.00
11	Borage Oil	0	ml	Liquid	iHerb	59	$18.39	$0.00		0	0.0	0.00
12	Inositol	15	g	Powder	iHerb	454	$39.72	$1.31	30	0	0.0	0.00
13	Vitamin D-3 & K-2	1.5	pill	Pill	iHerb	120	$9.59	$0.12	80	0	0.0	0.00
14	GNC Vitamins+Minerals	1.5	pill	Pill	GNC	90	$69.95	$1.17	60	0	0.0	0.00
15	Potassium Gluconate	8	g	Powder	iHerb	454	$15.14	$0.27	57	0	0.0	0.00
16	Magnesium Glycinate	3	pill	Pill	iHerb	120	$11.97	$0.30	40	4	0.0	0.90
17	Manganese Glycinate	0	pill	Pill	iHerb	100	$9.20	$0.00		0	0.0	0.00
18	Iron Bisglycinate	0.33	pill	Pill	iHerb	120	$8.79	$0.02	364	0	0.0	0.00
19	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
20	Caffeine	1.5	g	Powder	iHerb	200	$16.81	$0.13	133	0	0.0	0.00
	Total						$447.12	$13.23		1500	143.1	99.16
	Target									1100	110.0	83.00
	% Reached									136%	130%	119%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1100	1500	136%
Carbohydrates (g)	110	143.1	130%
Protein (g)	83	99.16	119%
Total Fat (g)	37	61.29	166%
Saturated Fat (g)	0	25.12
Monounsaturated Fat (g)	0	18.35
Polyunsaturated Fat (g)	2.89	15.59	539%
Omega-3 Fatty Acids (g)	2.22	3.66	165%
Omega-6 Fatty Acids (g)	0.67	5.62	839%
Total Fiber (g)	16	21.4	134%
Soluble Fiber (g)	5	8.8	177%
Insoluble Fiber (g)	11	12.6	114%
Cholesterol (mg)	0	15

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	1.37	2.5	137%
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	463.2		110%
Manganese (mg)	2.3	2.7	11	117%
Molybdenum (ug)	45	116	2000	258%
Phosphorus (g)	0.7	1.272	4	182%
Potassium (g)	2.7	2.363		88%
Selenium (ug)	55	160	400	291%
Sodium (g)	1.5	1.763	2.3	118%
Sulfur (g)	2	4.04		202%
Zinc (mg)	11	19.71	40	179%

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Parent Recipes:	Author	Last Updated	Created
Kai's Ultimate	kaielvin	13 Jul '14	1 Jul '14
Kai's Ultimate 2	kaielvin	15 Jul '14	8 Jul '14
This recipe	kaielvin	8 Jul '14	8 Jul '14
Recipes based on this one:
Kai's current 14.07.14	kaielvin	14 Jul '14	14 Jul '14

Kai's current 14.07.09

Nutrition Facts

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

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