Name: Kai's current 14.07.14
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 130g Whey Protein; 0g Oat Flour/Powder; 128g Maltodextrin; 10g Resistant Starch; 5g Acacia Fiber; 15g Cellulose; 0g lecithin; 25ml Refined Sunflower Oil; 6pill Omega 3-6-9; 2pill Fish Oil; 25ml MCT Oil; 0ml Borage Oil; 15g Inositol; 1.5pill Vitamin D-3 & K-2; 1.5pill GNC Vitamins+Minerals; 12g Potassium Gluconate; 3pill Magnesium Glycinate; 0.25pill Manganese Glycinate; 0.5pill Iron Bisglycinate; 4g Iodised Salt; 2g Caffeine

Amount		Ingredient	$ / day	Source
130	g	Whey Protein	$6.03	iHerb
0	g	Oat Flour/Powder	$0.00	Bob's Red Mill
128	g	Maltodextrin	$2.03	iHerb
10	g	Resistant Starch	$0.50	iHerb
5	g	Acacia Fiber	$0.21	iHerb
15	g	Cellulose	$0.58	iHerb
0	g	lecithin	$0.00	iHerb
25	ml	Refined Sunflower Oil	$0.22	iHerb
6	pill	Omega 3-6-9	$0.74	iHerb
2	pill	Fish Oil	$0.39	iHerb
25	ml	MCT Oil	$0.63	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
12	g	Potassium Gluconate	$0.40	iHerb
3	pill	Magnesium Glycinate	$0.30	iHerb
0.25	pill	Manganese Glycinate	$0.02	iHerb
0.5	pill	Iron Bisglycinate	$0.04	iHerb
4	g	Iodised Salt	$0.01	local
2	g	Caffeine	$0.17	iHerb
Amounts for: Total Daily Cost:			$14.88	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

38% Carb, 29% Protein, 33% Fat

Calories1487

% Daily Values*

102%

Total Carbohydrate153g

121%

Dietary Fiber 25g

125%

Protein117g

102%

Total Fat59g

Saturated Fat27g

Monounsaturated Fat21g

Polyunsaturated Fat9g

149%

Omega-3 Fatty Acids3g

641%

Omega-6 Fatty Acids4g

Cholesterol19mg

Calcium 167%	•	Vitamin A 125%
Chloride 107%	•	Vitamin B6 2885%
Chromium 257%	•	Vitamin B12 1563%
Copper 167%	•	Vitamin C 255%
Iodine 200%	•	Vitamin D 325%
Iron 113%	•	Vitamin E 113%
Magnesium 105%	•	Vitamin K 106%
Manganese 152%	•	Thiamin 3125%
Molybdenum 125%	•	Riboflavin 2885%
Phosphorus 98%	•	Niacin 234%
Potassium 100%	•	Folate 113%
Selenium 273%	•	Pantothenic Acid 750%
Sodium 119%	•	Biotin 750%
Sulfur 246%	•	Choline 1%
Zinc 170%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb (fixed potassium, and ω-6 & ω-3 PUFA requirements)". 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	130	g	Powder	iHerb	2268	$105.27	$6.03	17	488	4.6	116.07
2	Oat Flour/Powder	0	g	Powder	Bob's Red Mill	2835	$11.62	$0.00		0	0.0	0.00
3	Maltodextrin	128	g	Powder	iHerb	907	$14.37	$2.03	7	486	120.3	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	15	g	Powder	iHerb	250	$9.74	$0.58	17	0	15.0	0.00
7	lecithin	0	g	Powder	iHerb	454	$11.55	$0.00		0	0.0	0.00
8	Refined Sunflower Oil	25	ml	Liquid	iHerb	946	$8.34	$0.22	38	214	0.0	0.00
9	Omega 3-6-9	6	pill	Pill	iHerb	180	$22.32	$0.74	30	75	0.0	0.00
10	Fish Oil	2	pill	Pill	iHerb	180	$35.03	$0.39	90	20	0.0	0.00
11	MCT Oil	25	ml	Liquid	iHerb	946	$23.92	$0.63	38	167	0.0	0.00
12	Borage Oil	0	ml	Liquid	iHerb	59	$18.39	$0.00		0	0.0	0.00
13	Inositol	15	g	Powder	iHerb	454	$39.72	$1.31	30	0	0.0	0.00
14	Vitamin D-3 & K-2	1.5	pill	Pill	iHerb	120	$9.59	$0.12	80	0	0.0	0.00
15	GNC Vitamins+Minerals	1.5	pill	Pill	GNC	90	$69.95	$1.17	60	0	0.0	0.00
16	Potassium Gluconate	12	g	Powder	iHerb	454	$15.14	$0.40	38	0	0.0	0.00
17	Magnesium Glycinate	3	pill	Pill	iHerb	120	$11.97	$0.30	40	4	0.0	0.90
18	Manganese Glycinate	0.25	pill	Pill	iHerb	100	$9.20	$0.02	400	0	0.0	0.00
19	Iron Bisglycinate	0.5	pill	Pill	iHerb	120	$8.79	$0.04	240	0	0.0	0.00
20	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
21	Caffeine	2	g	Powder	iHerb	200	$16.81	$0.17	100	0	0.0	0.00
	Total						$482.15	$14.88		1487	152.9	117.07
	Target									1500	150.0	94.00
	% Reached									99%	102%	125%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	1487		99%
Carbohydrates (g)	150	152.9		102%
Protein (g)	94	117.07		125%
Total Fat (g)	58	59.33		102%
Saturated Fat (g)	0	26.64
Monounsaturated Fat (g)	0	21.14
Polyunsaturated Fat (g)	2.89	9.18	22.22	318%
Omega-3 Fatty Acids (g)	2.22	3.31		149%
Omega-6 Fatty Acids (g)	0.67	4.3		641%
Total Fiber (g)	21	25.4		121%
Soluble Fiber (g)	0	7.9
Insoluble Fiber (g)	0	17.5
Cholesterol (mg)	0	18.571

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3750	10000	125%
Vitamin B6 (mg)	1.3	37.5	100	2885%
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	23	1000	113%
Vitamin K (ug)	120	128		106%
Thiamin (mg)	1.2	37.5		3125%
Riboflavin (mg)	1.3	37.5		2885%
Niacin (mg)	16	37.5	35	234%
Folate (ug)	400	450	1000	113%
Pantothenic Acid (mg)	5	37.5		750%
Biotin (ug)	30	225		750%
Choline (mg)	550	7.5	3500	1%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.67	2.5	167%
Chloride (g)	2.3	2.454	3.6	107%
Chromium (ug)	35	90		257%
Copper (mg)	0.9	1.5	10	167%
Iodine (ug)	150	301	1100	200%
Iron (mg)	8	9	45	113%
Magnesium (mg)	420	439.6		105%
Manganese (mg)	2.3	3.5	11	152%
Molybdenum (ug)	45	56	2000	125%
Phosphorus (g)	0.7	0.689	4	98%
Potassium (g)	2.7	2.702		100%
Selenium (ug)	55	150	400	273%
Sodium (g)	1.5	1.791	2.3	119%
Sulfur (g)	2	4.92		246%
Zinc (mg)	11	18.75	40	170%

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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
Kai's current 14.07.09	kaielvin	8 Jul '14	14 Jul '14
This recipe	kaielvin	14 Jul '14	14 Jul '14

Kai's current 14.07.14

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carb (fixed potassium, and ω-6 & ω-3 PUFA requirements)Change

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