Name: Kai's cookie 14.10.27
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0g Maltodextrin; 20g Oat Flour; 0g Buckwheat flour; 31g Spelt Flour; 0portion Banana (100g); 0portion White bread; 30g White Sugar; 0g Barley Malt Syrup; 0ml Milk, 2%; 0g Sweetened Condensed Milk; 0g Masa Harina; 21g Cocoa Powder; 0g Xanthan Gum; 0g Cellulose; 0g Resistant Starch; 0g Acacia Fiber; 90g Whey Protein; 0portion Egg white; 0portion Egg Yolk; 0g Potassium Gluconate; 1g Iodised Salt; 0g Inositol; 0portion Copper Gluconate (vcaps); 0portion Iron Bisglycinate (vcaps); 35ml Refined Sunflower Oil; 30ml MCT Oil; 3portion Fish Oil (softgels); 1.4g Calcium Carbonate; 0g Calcium and Magnesium; 3portion Phosphatidylserine (100mg vcaps)

Amount		Ingredient	$ / day	Source
0	g	Maltodextrin	$0.00	iHerb
20	g	Oat Flour	$0.16	iHerb
0	g	Buckwheat flour	$0.00	iHerb
31	g	Spelt Flour	$0.28	iHerb
0	portion	Banana (100g)	$0.00	local
0	portion	White bread	$0.00	local
30	g	White Sugar	$0.00	local
0	g	Barley Malt Syrup	$0.00	iHerb
0	ml	Milk, 2%	$0.00	IGA
0	g	Sweetened Condensed Milk	$0.00	local
0	g	Masa Harina	$0.00	Iherb
21	g	Cocoa Powder	$0.76	iHerb
0	g	Xanthan Gum	$0.00	iHerb
0	g	Cellulose	$0.00	iHerb
0	g	Resistant Starch	$0.00	iHerb
0	g	Acacia Fiber	$0.00	iHerb
90	g	Whey Protein	$4.18	iHerb
0	portion	Egg white	$0.00	local
0	portion	Egg Yolk	$0.00	local
0	g	Potassium Gluconate	$0.00	iHerb
1	g	Iodised Salt	$0.00	local
0	g	Inositol	$0.00	iHerb
0	portion	Copper Gluconate (vcaps)	$0.00	iHerb
0	portion	Iron Bisglycinate (vcaps)	$0.00	iHerb
35	ml	Refined Sunflower Oil	$0.31	iHerb
30	ml	MCT Oil	$0.76	iHerb
3	portion	Fish Oil (softgels)	$0.58	iHerb
1.4	g	Calcium Carbonate	$0.03	iHerb
0	g	Calcium and Magnesium	$0.00	iHerb
3	portion	Phosphatidylserine (100mg vcaps)	$1.22	iHerb
1.333	portion	Micro Mix (vcaps)	$0.23	iHerb
1.5	portion	Vitamin K (vcaps)	$0.40	iHerb
0.2	g	CDP Choline	$0.19	Powder City
1.2	g	Choline Bitartrate	$0.14	iHerb
0	portion	Alpha GPC (vcaps)	$0.00	iHerb
0.5	portion	Magnesium Glycinate (vcaps)	$0.13	iHerb
0	portion	Magnesium L-Threonate (vcaps)	$0.00	iHerb
2	portion	Theanine (vcaps)	$0.70	iHerb
2	portion	Caffeine (vcaps)	$0.02	Powder City
0.1	portion	Probiotic (vcaps)	$0.08	iHerb
0.2	portion	NAC (500mg vcaps)	$0.02	iHerb
1.5	g	Bicarbonate of Soda	$0.03	local
Amounts for: Total Daily Cost:			$10.21	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

24% Carb, 29% Protein, 47% Fat

Calories1202

% Daily Values*

66%

Total Carbohydrate79g

72%

Dietary Fiber 12g

126%

Protein94g

149%

Total Fat69g

Saturated Fat32g

Monounsaturated Fat27g

Polyunsaturated Fat7g

103%

Omega-3 Fatty Acids2g

662%

Omega-6 Fatty Acids4g

Cholesterol13mg

Calcium 101%	•	Vitamin A 111%
Chloride 26%	•	Vitamin B6 3855%
Chromium 381%	•	Vitamin B12 > 8333%
Copper 114%	•	Vitamin C 374%
Iodine 98%	•	Vitamin D 222%
Iron 73%	•	Vitamin E 336%
Magnesium 98%	•	Vitamin K 127%
Manganese 174%	•	Thiamin 4190%
Molybdenum 237%	•	Riboflavin 2573%
Phosphorus 92%	•	Niacin 225%
Potassium 40%	•	Folate 75%
Selenium 266%	•	Pantothenic Acid 1346%
Sodium 63%	•	Biotin 667%
Sulfur 54%	•	Choline 101%
Zinc 210%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1200 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	Maltodextrin	0	g	Powder	iHerb	907	$14.37	$0.00		0	0.0	0.00
2	Oat Flour	20	g	Powder	iHerb	623	$5.09	$0.16	31	80	13.0	3.50
3	Buckwheat flour	0	g	Powder	iHerb	623	$5.40	$0.00		0	0.0	0.00
4	Spelt Flour	31	g	Powder	iHerb	680	$6.12	$0.28	22	105	21.8	4.52
5	Banana (100g)	0	portion	Paste	local	6	$1.50	$0.00		0	0.0	0.00
6	White bread	0	portion	Paste	local	22	$1.50	$0.00		0	0.0	0.00
7	White Sugar	30	g	Powder	local	100	$0.00	$0.00	3	116	30.0	0.00
8	Barley Malt Syrup	0	g	Liquid	iHerb	566	$8.80	$0.00		0	0.0	0.00
9	Milk, 2%	0	ml	Liquid	IGA	4000	$6.50	$0.00		0	0.0	0.00
10	Sweetened Condensed Milk	0	g	Liquid	local	392	$2.50	$0.00		0	0.0	0.00
11	Masa Harina	0	g	Powder	Iherb	680	$5.62	$0.00		0	0.0	0.00
12	Cocoa Powder	21	g	Powder	iHerb	340	$12.24	$0.76	16	49	10.7	4.88
13	Xanthan Gum	0	g	Powder	iHerb	226	$18.97	$0.00		0	0.0	0.00
14	Cellulose	0	g	Powder	iHerb	250	$9.74	$0.00		0	0.0	0.00
15	Resistant Starch	0	g	Powder	iHerb	500	$25.19	$0.00		0	0.0	0.00
16	Acacia Fiber	0	g	Powder	iHerb	340	$14.34	$0.00		0	0.0	0.00
17	Whey Protein	90	g	Powder	iHerb	2268	$105.27	$4.18	25	338	3.2	80.36
18	Egg white	0	portion	Liquid	local	1	$0.50	$0.00		0	0.0	0.00
19	Egg Yolk	0	portion	Liquid	local	1	$0.00	$0.00		0	0.0	0.00
20	Potassium Gluconate	0	g	Powder	iHerb	454	$15.14	$0.00		0	0.0	0.00
21	Iodised Salt	1	g	Powder	local	500	$0.90	$0.00	500	0	0.0	0.00
22	Inositol	0	g	Powder	iHerb	454	$39.72	$0.00		0	0.0	0.00
23	Copper Gluconate (vcaps)	0	portion	Powder	iHerb	100	$6.93	$0.00		0	0.0	0.00
24	Iron Bisglycinate (vcaps)	0	portion	Powder	iHerb	120	$8.79	$0.00		0	0.0	0.00
25	Refined Sunflower Oil	35	ml	Liquid	iHerb	946	$8.34	$0.31	27	280	0.0	0.00
26	MCT Oil	30	ml	Liquid	iHerb	946	$23.92	$0.76	32	200	0.0	0.00
27	Fish Oil (softgels)	3	portion	Liquid	iHerb	180	$35.03	$0.58	60	30	0.0	0.00
28	Calcium Carbonate	1.4	g	Powder	iHerb	340	$7.23	$0.03	243	0	0.0	0.00
29	Calcium and Magnesium	0	g	Powder	iHerb	227	$9.56	$0.00		0	0.0	0.00
30	Phosphatidylserine (100mg vcaps)	3	portion	Powder	iHerb	60	$24.33	$1.22	20	0	0.0	0.00
31	Micro Mix (vcaps)	1.33333	portion	Powder	iHerb	120	$20.54	$0.23	90	0	0.0	0.00
32	Vitamin K (vcaps)	1.5	portion	Powder	iHerb	60	$15.85	$0.40	40	0	0.0	0.00
33	CDP Choline	0.2	g	Powder	Powder City	25	$23.45	$0.19	125	0	0.0	0.00
34	Choline Bitartrate	1.2	g	Powder	iHerb	250	$28.88	$0.14	208	0	0.0	0.00
35	Alpha GPC (vcaps)	0	portion	Powder	iHerb	60	$32.02	$0.00		0	0.0	0.00
36	Magnesium Glycinate (vcaps)	0.5	portion	Powder	iHerb	120	$31.82	$0.13	240	2	0.0	0.61
37	Magnesium L-Threonate (vcaps)	0	portion	Powder	iHerb	90	$30.57	$0.00		0	0.0	0.00
38	Theanine (vcaps)	2	portion	Powder	iHerb	60	$20.98	$0.70	30	2	0.0	0.40
39	Caffeine (vcaps)	2	portion	Powder	Powder City	250	$2.55	$0.02	125	0	0.0	0.00
40	Probiotic (vcaps)	0.1	portion	Powder	iHerb	50	$39.63	$0.08	500	0	0.0	0.00
41	NAC (500mg vcaps)	0.2	portion	Powder	iHerb	90	$9.10	$0.02	450	0	0.0	0.10
42	Bicarbonate of Soda	1.5	g	Powder	local	100	$2.00	$0.03	67	0	0.0	0.00
	Total						$680.93	$10.21		1202	78.7	94.37
	Target									1200	120.0	75.00
	% Reached									100%	66%	126%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1200	1202		100%
Carbohydrates (g)	120	78.7		66%
Protein (g)	75	94.37		126%
Total Fat (g)	46.5	69.33		149%
Saturated Fat (g)	0	32.17
Monounsaturated Fat (g)	0	27.05
Polyunsaturated Fat (g)	2.89	7.48	22.22	259%
Omega-3 Fatty Acids (g)	2.22	2.29		103%
Omega-6 Fatty Acids (g)	0.67	4.43		662%
Total Fiber (g)	16.8	12.2		72%
Soluble Fiber (g)	2.52	3.2		127%
Insoluble Fiber (g)	10.08	9		89%
Cholesterol (mg)	0	12.857

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3336	10000	111%
Vitamin B6 (mg)	1.3	50.1	100	3855%
Vitamin B12 (ug)	2.4	200		> 5000%
Vitamin C (mg)	90	336	2000	374%
Vitamin D (IU)	600	1333	4000	222%
Vitamin E (IU)	20	67	1000	336%
Vitamin K (ug)	120	152		127%
Thiamin (mg)	1.2	50.281		4190%
Riboflavin (mg)	1.3	33.443		2573%
Niacin (mg)	16	36.074	35	225%
Folate (ug)	400	298	1000	75%
Pantothenic Acid (mg)	5	67.317		1346%
Biotin (ug)	30	200		667%
Choline (mg)	550	557.837	3500	101%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.01	2.5	101%
Chloride (g)	2.3	0.6	3.6	26%
Chromium (ug)	35	133		381%
Copper (mg)	0.9	1.024	10	114%
Iodine (ug)	150	147	1100	98%
Iron (mg)	8	5.8367	45	73%
Magnesium (mg)	420	412.4		98%
Manganese (mg)	2.3	3.991	11	174%
Molybdenum (ug)	45	107	2000	237%
Phosphorus (g)	0.7	0.647	4	92%
Potassium (g)	2.7	1.086		40%
Selenium (ug)	55	147	400	266%
Sodium (g)	1.5	0.95	2.3	63%
Sulfur (g)	2	1.07		54%
Zinc (mg)	11	23.1411	40	210%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Kai's Ultimate	kaielvin	13 Jul '14	1 Jul '14
Kai's Ultimate 2	kaielvin	15 Jul '14	17 Jul '14
Kai's reason 14.07.18	kaielvin	18 Jul '14	22 Jul '14
Kai's even safer 14.07.22	kaielvin	28 Jul '14	31 Jul '14
Kai's even lighter 14.07.31	kaielvin	13 Aug '14	18 Aug '14
Kai's light powder 14.08.19	kaielvin	19 Sep '14	22 Sep '14
Kai's current 14.09.22	kaielvin	22 Sep '14	24 Sep '14
Kai's non-Soylent 14.09.24	kaielvin	7 Oct '14	27 Oct '14
This recipe	kaielvin	28 Oct '14	27 Oct '14
Recipes based on this one:
Kai's easy cereal bar 15.03.*	kaielvin	6 Mar '15	6 Mar '15
Kai's easy cereal bar 15.02.16	kaielvin	16 Feb '15	16 Feb '15
Kai's easy cereal bar 15.02.*	kaielvin	14 Feb '15	14 Feb '15
Kai's easy cereal bar 15.02.08	kaielvin	14 Feb '15	8 Feb '15
Kai's easy cereal bar 15.02.02	kaielvin	2 Feb '15	2 Feb '15
Kai's easy cereal bar 15.01.30	kaielvin	2 Feb '15	23 Jan '15
Kai's easy cereal bar 15.01.22	kaielvin	22 Jan '15	20 Jan '15
Kai's easy cereal bar 15.01.18	kaielvin	18 Jan '15	12 Jan '15
Kai's easy cereal bar 15.01.11	kaielvin	12 Jan '15	11 Jan '15
Kai's easy cereal bar 15.01.06	kaielvin	6 Jan '15	6 Jan '15
Kai's easy cereal bar 15.01.04	kaielvin	4 Jan '15	4 Jan '15
Kai's easy cereal bar 15.01.03	kaielvin	4 Jan '15	2 Jan '15
Kai's easy cereal bar 15.01.02	kaielvin	2 Jan '15	2 Jan '15
Kai's easy cereal bar 14.12.30	kaielvin	29 Dec '14	29 Dec '14
Kai's easy cereal bar 14.12.29	kaielvin	28 Dec '14	28 Dec '14
Kai's easy cereal bar 14.12.27	kaielvin	26 Dec '14	26 Dec '14
Kai's easy cereal bar 14.12.26	kaielvin	26 Dec '14	26 Dec '14
Kai's easy cereal bar 14.12.25	kaielvin	26 Dec '14	25 Dec '14
Ingredients 14.11.20	kaielvin	26 Dec '14	20 Nov '14
Kai's easy cereal bar 14.12.24	kaielvin	23 Dec '14	23 Dec '14

Kai's cookie 14.10.27

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 1200 calories, low carb (fixed potassium, and ω-6 & ω-3 PUFA requirements)Change

No reviews yet - why not add the first one?

Submit Feedback