Name: Alyska's Gluten Free Vanillalent Varient - Female Weight Loss / Lower Carb / High Protein
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 30g Potassium Gluconate; 4g Calcium Citrate; 1g Magnesium Citrate; 2pill NOW Foods Glucosamine; 40g Bluebonnet Nutrition, Lecithin Granules; 8g NOW Psyllium Husk; 25g Flaxseed Meal; 2pill Nature's Bounty Hair Skin and Nails 5000 mcg of Biotin; 25ml Extra Virgin Olive Oil; 1g Ground Cinnamon; 4g Iodised Salt; 25g Hershey's Genuine Chocolate Syrup; 150g Rice Protein Isolate (Vanilla); 75g Pea Protein Isolate (Vanilla); 50g Waxy Maize Starch

Amount		Ingredient	$ / day	Source
30	g	Potassium Gluconate	$0.80	iherb
4	g	Calcium Citrate	$0.12	iHerb
1	g	Magnesium Citrate	$0.04	iHerb
2	pill	NOW Foods Glucosamine	$0.19	iHerb
40	g	Bluebonnet Nutrition, Lecithin Granules	$1.43	iHerb
8	g	NOW Psyllium Husk	$0.17	Amazon
25	g	Flaxseed Meal	$0.70	Amazon
2	pill	Nature's Bounty Hair Skin and Nails 5000 mcg of Biotin	$0.10	Amazon
25	ml	Extra Virgin Olive Oil	$0.18	local
1	g	Ground Cinnamon	$0.05	Local
4	g	Iodised Salt	$0.00	Local
25	g	Hershey's Genuine Chocolate Syrup	$0.07	Local
150	g	Rice Protein Isolate (Vanilla)	$2.63	Bulk Nutrients
75	g	Pea Protein Isolate (Vanilla)	$1.75	Bulk Nutrients
50	g	Waxy Maize Starch	$0.49	Bulk Nutrients
Amounts for: Total Daily Cost:			$8.73	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

23% Carb, 49% Protein, 28% Fat

Calories1514

% Daily Values*

97%

Total Carbohydrate90g

82%

Dietary Fiber 21g

127%

Protein189g

80%

Total Fat47g

Saturated Fat7g

Monounsaturated Fat0g

Polyunsaturated Fat0g

Omega-3 Fatty Acids7g

Omega-6 Fatty Acids0g

Cholesterol0mg

Calcium 124%	•	Vitamin A 476%
Chloride 104%	•	Vitamin B6 266%
Chromium 0%	•	Vitamin B12 222%
Copper 33%	•	Vitamin C 54%
Iodine 125%	•	Vitamin D 111%
Iron 8%	•	Vitamin E 34%
Magnesium 109%	•	Vitamin K 1%
Manganese 109%	•	Thiamin 339%
Molybdenum 0%	•	Riboflavin 308%
Phosphorus 121%	•	Niacin 125%
Potassium 108%	•	Folate 39%
Selenium 12%	•	Pantothenic Acid 205%
Sodium 749%	•	Biotin > 11111%
Sulfur 0%	•	Choline 169%
Zinc 76%

* Percent Daily Values are based on "Alyska's Low Carb + U.S. fem19-30 DRI". 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	Potassium Gluconate	30	g	Powder	iherb	454	$12.10	$0.80	15	0	0.0	0.00
2	Calcium Citrate	4	g	Powder	iHerb	227	$7.00	$0.12	57	0	0.0	0.00
3	Magnesium Citrate	1	g	Powder	iHerb	227	$8.28	$0.04	227	0	0.0	0.00
4	NOW Foods Glucosamine	2	pill	Pill	iHerb	180	$16.98	$0.19	90	6	1.0	0.00
5	Bluebonnet Nutrition, Lecithin Granules	40	g	Powder	iHerb	450	$16.05	$1.43	11	133	5.3	0.00
6	NOW Psyllium Husk	8	g	Powder	Amazon	680	$14.59	$0.17	85	27	7.1	0.00
7	Flaxseed Meal	25	g	Powder	Amazon	453	$12.75	$0.70	18	115	7.5	5.75
8	Nature's Bounty Hair Skin and Nails 5000 mcg of Biotin	2	pill	Pill	Amazon	250	$12.99	$0.10	125	0	0.0	0.00
9	Extra Virgin Olive Oil	25	ml	Liquid	local	723	$5.18	$0.18	29	200	0.0	0.00
10	Ground Cinnamon	1	g	Powder	Local	46	$2.50	$0.05	46	4	0.8	0.04
11	Iodised Salt	4	g	Powder	Local	500	$0.37	$0.00	125	0	0.0	0.00
12	Hershey's Genuine Chocolate Syrup	25	g	Liquid	Local	1361	$3.88	$0.07	54	64	15.4	0.32
13	Rice Protein Isolate (Vanilla)	150	g	Powder	Bulk Nutrients	4000	$70.00	$2.63	27	534	9.2	121.20
14	Pea Protein Isolate (Vanilla)	75	g	Powder	Bulk Nutrients	3000	$70.00	$1.75	40	254	0.0	61.25
15	Waxy Maize Starch	50	g	Powder	Bulk Nutrients	5000	$49.00	$0.49	100	178	43.5	0.00
	Total						$301.67	$8.73		1514	89.8	188.56
	Target									1488	93.0	149.00
	% Reached									102%	97%	127%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1488	1514	102%
Carbohydrates (g)	93	89.8	97%
Protein (g)	149	188.56	127%
Total Fat (g)	58	46.58	80%
Saturated Fat (g)	0	7.45
Monounsaturated Fat (g)	0	0
Polyunsaturated Fat (g)	0	0
Omega-3 Fatty Acids (g)	0	6.92
Omega-6 Fatty Acids (g)	0	0
Total Fiber (g)	25	20.6	82%
Soluble Fiber (g)	0	5.3
Insoluble Fiber (g)	0	0.9
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	3333	10000	476%
Vitamin B6 (mg)	1.3	3.5	100	266%
Vitamin B12 (ug)	2.4	5.3		222%
Vitamin C (mg)	75	40	2000	54%
Vitamin D (IU)	600	667	4000	111%
Vitamin E (IU)	30	10	1000	34%
Vitamin K (ug)	90	1		1%
Thiamin (mg)	1.1	3.733		339%
Riboflavin (mg)	1.1	3.383		308%
Niacin (mg)	14	17.442	35	125%
Folate (ug)	400	155	1000	39%
Pantothenic Acid (mg)	5	10.25		205%
Biotin (ug)	30	3333		> 5000%
Choline (mg)	425	719.675	3500	169%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.24	2.5	124%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	25	0		0%
Copper (mg)	0.9	0.3	10	33%
Iodine (ug)	150	188	1100	125%
Iron (mg)	18	1.425	45	8%
Magnesium (mg)	310	337.1		109%
Manganese (mg)	1.8	1.958	11	109%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	0.846	4	121%
Potassium (g)	4.7	5.098		108%
Selenium (ug)	55	6	400	12%
Sodium (g)	1.5	11.236	2.3	749%
Sulfur (g)	2	0		0%
Zinc (mg)	8	6.075	40	76%

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This recipe	Alyska	27 Sep '14	9 Sep '14
Recipes based on this one:
Wadsworth's Vanillalent Varient - Weight Loss / Lower Carb / High Protein	ABMann	27 Sep '14	22 Sep '14

Alyska's Gluten Free Vanillalent Varient - Female Weight Loss / Lower Carb / High Protein

Nutrition Facts

Nutrient Profile: Alyska's Low Carb + U.S. fem19-30 DRIChange

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Nutrient Profile: Alyska's Low Carb + U.S. fem19-30 DRI Change