Name: Urban ambrosia 1.81
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 235g Pre-cooked Masa (Masa Precocida); 30g Oat Flour/Powder; 80g Whey Protein Isolate (Vanilla Ice Cream); 18g Lecithin Granules; 50g 100% Pure Honey; 35g Almond meal; 5g Salt Substitute (Potassium Chloride); 4g Iodized Salt; 27g Canola Oil; 0.5pill Webber Naturals Vitamin K + D; 6g Psyllium Seed Husk Fiber; 1pill Kirkland Signature Formula Men Multivitamin

Amount		Ingredient	$ / day	Source
235	g	Pre-cooked Masa (Masa Precocida)	$0.51	Amazon
30	g	Oat Flour/Powder	$0.09	Bulk Barn
80	g	Whey Protein Isolate (Vanilla Ice Cream)	$1.92	Costco
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
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
1	pill	Kirkland Signature Formula Men Multivitamin	$0.04	Costco
Amounts for: Total Daily Cost:			$4.16	Add Ingredients to Amazon Cart

This is a higher protein version I'm going to use for my new strength training/boxing regimen

Nutrition Facts

Amount Per Day

50% Carb, 21% Protein, 29% Fat

Calories2036

% Daily Values*

100%

Total Carbohydrate250g

117%

Dietary Fiber 33g

122%

Protein104g

103%

Total Fat67g

Saturated Fat8g

Monounsaturated Fat29g

Polyunsaturated Fat19g

108%

Omega-3 Fatty Acids2g

90%

Omega-6 Fatty Acids15g

Cholesterol0mg

Calcium 113%	•	Vitamin A 112%
Chloride 103%	•	Vitamin B6 514%
Chromium 100%	•	Vitamin B12 900%
Copper 207%	•	Vitamin C 200%
Iodine 153%	•	Vitamin D 217%
Iron 168%	•	Vitamin E 302%
Magnesium 115%	•	Vitamin K 107%
Manganese 376%	•	Thiamin 417%
Molybdenum 133%	•	Riboflavin 390%
Phosphorus 195%	•	Niacin 111%
Potassium 121%	•	Folate 122%
Selenium 180%	•	Pantothenic Acid 286%
Sodium 116%	•	Biotin 180%
Sulfur	•	Choline 105%
Zinc 157%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories - No sulfur supplementation". 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)	80	g	Powder	Costco	2000	$47.99	$1.92	25	300	2.0	70.00
4	Lecithin Granules	18	g	Powder	Bulk Barn	440	$6.40	$0.26	24	132	0.0	0.00
5	100% Pure Honey	50	g	Paste	Cosco	3000	$16.99	$0.28	60	150	42.5	0.00
6	Almond meal	35	g	Powder	Local	500	$10.99	$0.77	14	203	3.3	7.67
7	Salt Substitute (Potassium Chloride)	5	g	Powder	Local	311	$5.49	$0.09	62	0	0.0	0.00
8	Iodized Salt	4	g	Powder	Local	500	$1.00	$0.01	125	0	0.0	0.00
9	Canola Oil	27	g	Liquid	Walmart	1278	$2.82	$0.06	47	239	0.0	0.00
10	Webber Naturals Vitamin K + D	0.5	pill	Pill	Bulk barn	90	$7.99	$0.04	180	0	0.0	0.00
11	Psyllium Seed Husk Fiber	6	g	Powder	Bulk Barn	1000	$15.00	$0.09	167	23	5.3	0.00
12	Kirkland Signature Formula Men Multivitamin	1	pill	Pill	Costco	365	$14.99	$0.04	365	0	0.0	0.00
	Total						$139.15	$4.16		2036	250.2	103.93
	Target									2000	250.0	85.00
	% Reached									102%	100%	122%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2036	102%
Carbohydrates (g)	250	250.2	100%
Protein (g)	85	103.93	122%
Total Fat (g)	65	66.85	103%
Saturated Fat (g)	0	7.62
Monounsaturated Fat (g)	0	29.17
Polyunsaturated Fat (g)	0	19.08
Omega-3 Fatty Acids (g)	1.6	1.73	108%
Omega-6 Fatty Acids (g)	17	15.31	90%
Total Fiber (g)	28	32.8	117%
Soluble Fiber (g)	0	0.9
Insoluble Fiber (g)	0	1.1
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3352	10000	112%
Vitamin B6 (mg)	1.3	6.7	100	514%
Vitamin B12 (ug)	2.4	21.6		900%
Vitamin C (mg)	90	180	2000	200%
Vitamin D (IU)	600	1300	4000	217%
Vitamin E (IU)	20	60	1000	302%
Vitamin K (ug)	120	128		107%
Thiamin (mg)	1.2	5.004		417%
Riboflavin (mg)	1.3	5.068		390%
Niacin (mg)	16	17.745	35	111%
Folate (ug)	400	488	1000	122%
Pantothenic Acid (mg)	5	14.31		286%
Biotin (ug)	30	54		180%
Choline (mg)	550	579.234	3500	105%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.13	2.5	113%
Chloride (g)	2.3	2.38	3.6	103%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.863	10	207%
Iodine (ug)	150	230	1100	153%
Iron (mg)	8	13.4708	45	168%
Magnesium (mg)	420	481.9		115%
Manganese (mg)	2.3	8.645	11	376%
Molybdenum (ug)	45	60	2000	133%
Phosphorus (g)	0.7	1.368	4	195%
Potassium (g)	3.5	4.25		121%
Selenium (ug)	55	99	400	180%
Sodium (g)	1.5	1.74	2.3	116%
Sulfur (g)	0	0.94
Zinc (mg)	11	17.275	40	157%

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Urban ambrosia 1.81

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories - No sulfur supplementationChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories - No sulfur supplementation Change