Name: Jessika Mix
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 235g Pre-cooked Masa (Masa Precocida); 30g Oat Flour/Powder; 60g Whey Protein Isolate (Vanilla Ice Cream); 0.67pill GNC Mega Men Performance and Vitality Pack; 18g Lecithin Granules; 50g 100% Pure Honey; 35g Almond meal; 5g Salt Substitute (Potassium Chloride); 0.5g Calcium/magnesium 350/150mg; 4g Iodized Salt; 27g Canola Oil; 0.5pill Webber Naturals Vitamin K + D; 6g Psyllium Seed Husk Fiber

Amount		Ingredient	$ / day	Source
235	g	Pre-cooked Masa (Masa Precocida)	$0.51	Amazon
30	g	Oat Flour/Powder	$0.09	Bulk Barn
60	g	Whey Protein Isolate (Vanilla Ice Cream)	$1.44	Costco
0.67	pill	GNC Mega Men Performance and Vitality Pack	$1.07	GNC
18	g	Lecithin Granules	$0.26	Bulk Barn
50	g	100% Pure Honey	$0.28	Cosco
35	g	Almond meal	$0.77	Local
5	g	Salt Substitute (Potassium Chloride)	$0.09	Local
0.5	g	Calcium/magnesium 350/150mg	$0.02	Costco
4	g	Iodized Salt	$0.01	Local
27	g	Canola Oil	$0.06	Walmart
0.5	pill	Webber Naturals Vitamin K + D	$0.04	Bulk barn
6	g	Psyllium Seed Husk Fiber	$0.09	Bulk Barn
Amounts for: Total Daily Cost:			$4.74	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 18% Protein, 31% Fat

Calories1968

% Daily Values*

133%

Total Carbohydrate250g

131%

Dietary Fiber 33g

142%

Protein86g

160%

Total Fat67g

Saturated Fat8g

Monounsaturated Fat29g

Polyunsaturated Fat19g

212%

Omega-3 Fatty Acids2g

128%

Omega-6 Fatty Acids15g

Cholesterol0mg

Calcium 121%	•	Vitamin A 815%
Chloride 103%	•	Vitamin B6 2668%
Chromium 322%	•	Vitamin B12 1396%
Copper 256%	•	Vitamin C 268%
Iodine 120%	•	Vitamin D 295%
Iron 42%	•	Vitamin E 135%
Magnesium 204%	•	Vitamin K 174%
Manganese 249%	•	Thiamin 3119%
Molybdenum 245%	•	Riboflavin 3088%
Phosphorus 195%	•	Niacin 156%
Potassium 89%	•	Folate 89%
Selenium 324%	•	Pantothenic Acid 438%
Sodium 114%	•	Biotin 670%
Sulfur 47%	•	Choline 137%
Zinc 288%

* 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	Pre-cooked Masa (Masa Precocida)	235	g	Powder	Amazon	3000	$6.49	$0.51	13	858	179.3	21.86
2	Oat Flour/Powder	30	g	Powder	Bulk Barn	1000	$3.00	$0.09	33	132	17.8	4.41
3	Whey Protein Isolate (Vanilla Ice Cream)	60	g	Powder	Costco	2000	$47.99	$1.44	33	225	1.5	52.50
4	GNC Mega Men Performance and Vitality Pack	0.67	pill	Pill	GNC	30	$47.99	$1.07	45	7	0.0	0.00
5	Lecithin Granules	18	g	Powder	Bulk Barn	440	$6.40	$0.26	24	132	0.0	0.00
6	100% Pure Honey	50	g	Paste	Cosco	3000	$16.99	$0.28	60	150	42.5	0.00
7	Almond meal	35	g	Powder	Local	500	$10.99	$0.77	14	203	3.3	7.67
8	Salt Substitute (Potassium Chloride)	5	g	Powder	Local	311	$5.49	$0.09	62	0	0.0	0.00
9	Calcium/magnesium 350/150mg	0.5	g	Pill	Costco	183	$9.00	$0.02	366	0	0.0	0.00
10	Iodized Salt	4	g	Powder	Local	500	$1.00	$0.01	125	0	0.0	0.00
11	Canola Oil	27	g	Liquid	Walmart	1278	$2.82	$0.06	47	239	0.0	0.00
12	Webber Naturals Vitamin K + D	0.5	pill	Pill	Bulk barn	90	$7.99	$0.04	180	0	0.0	0.00
13	Psyllium Seed Husk Fiber	6	g	Powder	Bulk Barn	1000	$15.00	$0.09	167	23	5.3	0.00
	Total						$181.15	$4.74		1968	249.7	86.43
	Target									1500	188.0	61.00
	% Reached									131%	133%	142%
	Safe Maximum									2000	335.0	94.00
	% Max Reached									98%	75%	92%

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	1968	2000	131%
Carbohydrates (g)	188	249.7	335	133%
Protein (g)	61	86.43	94	142%
Total Fat (g)	42	67.37	80	160%
Saturated Fat (g)	0	7.62
Monounsaturated Fat (g)	0	29.17
Polyunsaturated Fat (g)	0	19.08
Omega-3 Fatty Acids (g)	1.1	2.33		212%
Omega-6 Fatty Acids (g)	12	15.31		128%
Total Fiber (g)	25	32.8		131%
Soluble Fiber (g)	0	0.9
Insoluble Fiber (g)	0	1.1
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	5702	10000	815%
Vitamin B6 (mg)	1.3	34.7	100	2668%
Vitamin B12 (ug)	2.4	33.5		1396%
Vitamin C (mg)	75	201	2000	268%
Vitamin D (IU)	600	1772	4000	295%
Vitamin E (IU)	30	40	1000	135%
Vitamin K (ug)	90	156		174%
Thiamin (mg)	1.1	34.304		3119%
Riboflavin (mg)	1.1	33.968		3088%
Niacin (mg)	14	21.845	35	156%
Folate (ug)	400	356	1000	89%
Pantothenic Acid (mg)	5	21.91		438%
Biotin (ug)	30	201		670%
Choline (mg)	425	583.434	3500	137%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.21	2.5	121%
Chloride (g)	2.3	2.38	3.6	103%
Chromium (ug)	25	80		322%
Copper (mg)	0.9	2.303	10	256%
Iodine (ug)	150	181	1100	120%
Iron (mg)	18	7.4708	45	42%
Magnesium (mg)	310	632		204%
Manganese (mg)	1.8	4.485	11	249%
Molybdenum (ug)	45	110	2000	245%
Phosphorus (g)	0.7	1.368	4	195%
Potassium (g)	4.7	4.173		89%
Selenium (ug)	55	178	400	324%
Sodium (g)	1.5	1.715	2.3	114%
Sulfur (g)	2	0.94		47%
Zinc (mg)	8	23.025	40	288%

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Jessika Mix

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