Name: My "Bachelorette Chow" clone - less protein; no oil
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Hodgson Mill Organic Oat Bran Flour; 100g Bob's Red Mill Flour Corn Masa Harina; 30g Body Fortress Super Advanced Whey Isolate, Vanilla Creme; 35g GNC Women's Ultra Mega Active; 25g Bob's Red Mill - Flaxseed Meal Whole Ground Organic; 7g Now Foods, Potassium Chloride Powder; 2g Now Foods, Calcium Carbonate; 3g Iodised Salt; 1.25g Choline Bitartrate

Amount		Ingredient	$ / day	Source
150	g	Hodgson Mill Organic Oat Bran Flour	$0.72	Amazon
100	g	Bob's Red Mill Flour Corn Masa Harina	$0.73	Amazon
30	g	Body Fortress Super Advanced Whey Isolate, Vanilla Creme	$0.73	Amazon
35	g	GNC Women's Ultra Mega Active	$1.12	Amazon
25	g	Bob's Red Mill - Flaxseed Meal Whole Ground Organic	$0.34	Amazon
7	g	Now Foods, Potassium Chloride Powder	$0.17	Amazon
2	g	Now Foods, Calcium Carbonate	$0.03	Amazon
3	g	Iodised Salt	$0.00	Local
1.25	g	Choline Bitartrate	$0.16	Amazon
Amounts for: Total Daily Cost:			$4.00	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

58% Carb, 23% Protein, 19% Fat

Calories1310

% Daily Values*

102%

Total Carbohydrate191g

148%

Dietary Fiber 37g

122%

Protein74g

67%

Total Fat28g

Saturated Fat5g

Monounsaturated Fat7g

Polyunsaturated Fat14g

> 5210%

Omega-3 Fatty Acids57g

177%

Omega-6 Fatty Acids21g

Cholesterol38mg

Calcium 164%	•	Vitamin A 745%
Chloride 213%	•	Vitamin B6 3892%
Chromium 480%	•	Vitamin B12 2083%
Copper 325%	•	Vitamin C 267%
Iodine 194%	•	Vitamin D 167%
Iron 181%	•	Vitamin E 105%
Magnesium 172%	•	Vitamin K 95%
Manganese 508%	•	Thiamin 4809%
Molybdenum 833%	•	Riboflavin 4631%
Phosphorus 158%	•	Niacin 449%
Potassium 107%	•	Folate 226%
Selenium 468%	•	Pantothenic Acid 1025%
Sodium 114%	•	Biotin 1000%
Sulfur 100%	•	Choline 136%
Zinc 283%

* 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	Hodgson Mill Organic Oat Bran Flour	150	g	Powder	Amazon	4423	$21.25	$0.72	29	600	97.5	26.25
2	Bob's Red Mill Flour Corn Masa Harina	100	g	Powder	Amazon	2722	$19.75	$0.73	27	351	73.7	7.02
3	Body Fortress Super Advanced Whey Isolate, Vanilla Creme	30	g	Powder	Amazon	907	$21.97	$0.73	30	115	0.9	26.47
4	GNC Women's Ultra Mega Active	35	g	Powder	Amazon	1021	$32.78	$1.12	29	110	12.0	10.00
5	Bob's Red Mill - Flaxseed Meal Whole Ground Organic	25	g	Powder	Amazon	907	$12.29	$0.34	36	134	7.2	4.55
6	Now Foods, Potassium Chloride Powder	7	g	Powder	Amazon	227	$5.42	$0.17	32	0	0.0	0.00
7	Now Foods, Calcium Carbonate	2	g	Powder	Amazon	340	$4.85	$0.03	170	0	0.0	0.00
8	Iodised Salt	3	g	Powder	Local	500	$0.37	$0.00	167	0	0.0	0.00
9	Choline Bitartrate	1.25	g	Powder	Amazon	100	$12.96	$0.16	80	0	0.0	0.00
	Total						$131.64	$4.00		1310	191.3	74.29
	Target									1500	188.0	61.00
	% Reached									87%	102%	122%
	Safe Maximum									2000	335.0	94.00
	% Max Reached									65%	57%	79%

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	1310	2000	87%
Carbohydrates (g)	188	191.3	335	102%
Protein (g)	61	74.29	94	122%
Total Fat (g)	42	28.24	80	67%
Saturated Fat (g)	0	4.51
Monounsaturated Fat (g)	0	7.19
Polyunsaturated Fat (g)	0	13.85
Omega-3 Fatty Acids (g)	1.1	57.31		> 5000%
Omega-6 Fatty Acids (g)	12	21.23		177%
Total Fiber (g)	25	37.1		148%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	38.235

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	5214	10000	745%
Vitamin B6 (mg)	1.3	50.6	100	3892%
Vitamin B12 (ug)	2.4	50		2083%
Vitamin C (mg)	75	200	2000	267%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	30	32	1000	105%
Vitamin K (ug)	90	86		95%
Thiamin (mg)	1.1	52.9		4809%
Riboflavin (mg)	1.1	50.939		4631%
Niacin (mg)	14	62.878	35	449%
Folate (ug)	400	903	1000	226%
Pantothenic Acid (mg)	5	51.27		1025%
Biotin (ug)	30	300		1000%
Choline (mg)	425	578.791	3500	136%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.64	2.5	164%
Chloride (g)	2.3	4.9	3.6	213%
Chromium (ug)	25	120		480%
Copper (mg)	0.9	2.927	10	325%
Iodine (ug)	150	291	1100	194%
Iron (mg)	18	32.6216	45	181%
Magnesium (mg)	310	534.5		172%
Manganese (mg)	1.8	9.151	11	508%
Molybdenum (ug)	45	375	2000	833%
Phosphorus (g)	0.7	1.104	4	158%
Potassium (g)	4.7	5.02		107%
Selenium (ug)	55	257	400	468%
Sodium (g)	1.5	1.717	2.3	114%
Sulfur (g)	2	2		100%
Zinc (mg)	8	22.6258	40	283%

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My "Bachelorette Chow" clone - less protein; no oil

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