Name: Copy of Hacker School 1800 Iteration 2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 110g Bob's Red Mill Whole Grain Oat Flour; 85g Trader Joe's Unflavored Soy Protein; 85g Oil, canola; 55g Light Brown Sugar; 20g Rodelle Baking Cocoa; 20g Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4); 15g Bob's Red Mill Soy Lecithin Granules; 3g Iodized Salt; 2ml Fasweet Aspritame Sweetener

Amount		Ingredient	$ / day	Source
110	g	Bob's Red Mill Whole Grain Oat Flour	$1.72	Amazon
85	g	Trader Joe's Unflavored Soy Protein	$1.50	Trader Joe's
85	g	Oil, canola	$0.00
55	g	Light Brown Sugar	$0.17	Safeway
20	g	Rodelle Baking Cocoa	$0.43	Amazon
20	g	Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	$0.07	Amazon
15	g	Bob's Red Mill Soy Lecithin Granules	$0.32	Amazon
3	g	Iodized Salt	$0.01	local
2	ml	Fasweet Aspritame Sweetener	$0.01
Amounts for: Total Daily Cost:			$4.23	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

29% Carb, 19% Protein, 52% Fat

Calories2017

% Daily Values*

64%

Total Carbohydrate145g

78%

Dietary Fiber 22g

82%

Protein93g

235%

Total Fat117g

Saturated Fat12g

Monounsaturated Fat61g

Polyunsaturated Fat39g

775%

Omega-3 Fatty Acids12g

156%

Omega-6 Fatty Acids27g

Cholesterol0mg

Calcium 107%	•	Vitamin A 171%
Chloride 79%	•	Vitamin B6 179%
Chromium 167%	•	Vitamin B12 256%
Copper 489%	•	Vitamin C 69%
Iodine 102%	•	Vitamin D 68%
Iron 445%	•	Vitamin E 228%
Magnesium 164%	•	Vitamin K 131%
Manganese 412%	•	Thiamin 220%
Molybdenum 886%	•	Riboflavin 153%
Phosphorus 250%	•	Niacin 146%
Potassium 34%	•	Folate 117%
Selenium 188%	•	Pantothenic Acid 216%
Sodium 142%	•	Biotin 1026%
Sulfur 11%	•	Choline 95%
Zinc 219%

* Percent Daily Values are based on "AutoDMC's Weight Loss Profile, 1800 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	Bob's Red Mill Whole Grain Oat Flour	110	g	Powder	Amazon	2492	$39.00	$1.72	23	446	72.3	17.88
2	Trader Joe's Unflavored Soy Protein	85	g	Powder	Trader Joe's	908	$15.99	$1.50	11	322	0.0	67.41
3	Oil, canola	85	g	Liquid		0	$0.00	$0.00	0	751	0.0	0.00
4	Light Brown Sugar	55	g	Powder	Safeway	900	$2.79	$0.17	16	206	53.9	0.00
5	Rodelle Baking Cocoa	20	g	Powder	Amazon	700	$15.10	$0.43	35	79	11.7	3.63
6	Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	20	g	Powder	Amazon	3628	$12.44	$0.07	181	98	5.8	3.85
7	Bob's Red Mill Soy Lecithin Granules	15	g	Powder	Amazon	1800	$38.62	$0.32	120	114	0.9	0.00
8	Iodized Salt	3	g	Powder	local	500	$0.90	$0.01	167	0	0.0	0.00
9	Fasweet Aspritame Sweetener	2	ml	Liquid		354	$2.50	$0.01	177	0	0.0	0.00
	Total						$127.34	$4.23		2017	144.6	92.76
	Target									1800	225.0	113.00
	% Reached									112%	64%	82%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1800	2017	112%
Carbohydrates (g)	225	144.6	64%
Protein (g)	113	92.76	82%
Total Fat (g)	50	117.33	235%
Saturated Fat (g)	0	12.08
Monounsaturated Fat (g)	0	60.62
Polyunsaturated Fat (g)	0	38.76
Omega-3 Fatty Acids (g)	1.6	12.39	775%
Omega-6 Fatty Acids (g)	17	26.53	156%
Total Fiber (g)	28	21.8	78%
Soluble Fiber (g)	0	6.4
Insoluble Fiber (g)	0	9.3
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5129	10000	171%
Vitamin B6 (mg)	1.3	2.3	100	179%
Vitamin B12 (ug)	2.4	6.2		256%
Vitamin C (mg)	90	62	2000	69%
Vitamin D (IU)	600	410	4000	68%
Vitamin E (IU)	20	46	1000	228%
Vitamin K (ug)	120	158		131%
Thiamin (mg)	1.2	2.638		220%
Riboflavin (mg)	1.3	1.991		153%
Niacin (mg)	16	23.29	35	146%
Folate (ug)	400	469	1000	117%
Pantothenic Acid (mg)	5	10.796		216%
Biotin (ug)	30	308		1026%
Choline (mg)	550	521.273	3500	95%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.07	2.5	107%
Chloride (g)	2.3	1.82	3.6	79%
Chromium (ug)	35	59		167%
Copper (mg)	0.9	4.404	10	489%
Iodine (ug)	150	152	1100	102%
Iron (mg)	8	35.5946	45	445%
Magnesium (mg)	420	689.5		164%
Manganese (mg)	2.3	9.482	11	412%
Molybdenum (ug)	45	399	2000	886%
Phosphorus (g)	0.7	1.748	4	250%
Potassium (g)	3.5	1.18		34%
Selenium (ug)	55	103	400	188%
Sodium (g)	1.5	2.126	2.3	142%
Sulfur (g)	2	0.22		11%
Zinc (mg)	11	24.1328	40	219%

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Parent Recipes:	Author	Last Updated	Created
2potatoes Hacker School - Not Modified	2potatoes	8 Jun '14	30 Oct '14
Hacker School 1800 Iteration 1	AutoDMC	30 Oct '14	30 Oct '14
This recipe	AutoDMC	30 Oct '14	30 Oct '14

Copy of Hacker School 1800 Iteration 2

Nutrition Facts

Nutrient Profile: AutoDMC's Weight Loss Profile, 1800 caloriesChange

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Nutrient Profile: AutoDMC's Weight Loss Profile, 1800 calories Change