Name: Kai's 1300 DASH 14.11.13
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 23g Oat Flour; 20g Cocoa Powder; 21g White Sugar; 50g Whey Protein; 57g Macademia nut; 3portion Banana (100g); 1.5g Xanthan Gum; 3g Cellulose; 2.6g Iodised Salt; 0.93g Choline Bitartrate; 1.65g Calcium Carbonate; 1.56g Potassium Chloride; 0g Potassium Gluconate; 6portion Egg white; 1portion Egg Yolk; 10ml Refined Sunflower Oil; 20ml Water; 3portion Fish Oil (softgels); 3portion Phosphatidylserine (100mg vcaps); 1.333portion Micro Mix (vcaps); 1.5portion Vitamin K (vcaps); 2portion Magnesium L-Threonate (vcaps); 0portion Magnesium Glycinate (vcaps)

Amount		Ingredient	$ / day	Source
23	g	Oat Flour	$0.19	iHerb
20	g	Cocoa Powder	$0.72	iHerb
21	g	White Sugar	$0.00	local
50	g	Whey Protein	$2.32	iHerb
57	g	Macademia nut	$2.56	local
3	portion	Banana (100g)	$1.50	local
1.5	g	Xanthan Gum	$0.13	iHerb
3	g	Cellulose	$0.12	iHerb
2.6	g	Iodised Salt	$0.00	local
0.93	g	Choline Bitartrate	$0.11	iHerb
1.65	g	Calcium Carbonate	$0.04	iHerb
1.56	g	Potassium Chloride	$0.04	iHerb
0	g	Potassium Gluconate	$0.00	iHerb
6	portion	Egg white	$3.00	local
1	portion	Egg Yolk	$0.00	local
10	ml	Refined Sunflower Oil	$0.09	iHerb
20	ml	Water	$0.00	local
3	portion	Fish Oil (softgels)	$0.58	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
2	portion	Magnesium L-Threonate (vcaps)	$0.68	iHerb
0	portion	Magnesium Glycinate (vcaps)	$0.00	iHerb
Amounts for: Total Daily Cost:			$13.92	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 24% Protein, 36% Fat

Calories1301

% Daily Values*

145%

Total Carbohydrate142g

136%

Dietary Fiber 25g

104%

Protein85g

127%

Total Fat55g

Saturated Fat9g

Monounsaturated Fat38g

Polyunsaturated Fat6g

172%

Omega-3 Fatty Acids2g

681%

Omega-6 Fatty Acids3g

Cholesterol139mg

Calcium 100%	•	Vitamin A 119%
Chloride 100%	•	Vitamin B6 3960%
Chromium 381%	•	Vitamin B12 > 8355%
Copper 149%	•	Vitamin C 403%
Iodine 148%	•	Vitamin D 228%
Iron 99%	•	Vitamin E 339%
Magnesium 122%	•	Vitamin K 126%
Manganese 277%	•	Thiamin 4250%
Molybdenum 250%	•	Riboflavin 2668%
Phosphorus 96%	•	Niacin 235%
Potassium 117%	•	Folate 96%
Selenium 355%	•	Pantothenic Acid 1387%
Sodium 106%	•	Biotin 667%
Sulfur 26%	•	Choline 100%
Zinc 217%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1300 calories (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	Oat Flour	23	g	Powder	iHerb	623	$5.09	$0.19	27	92	14.9	4.03
2	Cocoa Powder	20	g	Powder	iHerb	340	$12.24	$0.72	17	47	10.2	4.65
3	White Sugar	21	g	Powder	local	100	$0.00	$0.00	5	81	21.0	0.00
4	Whey Protein	50	g	Powder	iHerb	2268	$105.27	$2.32	45	188	1.8	44.64
5	Macademia nut	57	g	Powder	local	100	$4.50	$2.56	2	373	17.8	4.39
6	Banana (100g)	3	portion	Paste	local	6	$3.00	$1.50	2	267	69.0	3.00
7	Xanthan Gum	1.5	g	Powder	iHerb	226	$18.97	$0.13	151	5	0.0	0.00
8	Cellulose	3	g	Powder	iHerb	250	$9.74	$0.12	83	0	3.0	0.00
9	Iodised Salt	2.6	g	Powder	local	500	$0.90	$0.00	192	0	0.0	0.00
10	Choline Bitartrate	0.93	g	Powder	iHerb	250	$28.88	$0.11	269	0	0.0	0.00
11	Calcium Carbonate	1.65	g	Powder	iHerb	340	$7.23	$0.04	206	0	0.0	0.00
12	Potassium Chloride	1.56	g	Powder	iHerb	227	$5.79	$0.04	146	0	0.0	0.00
13	Potassium Gluconate	0	g	Powder	iHerb	454	$15.14	$0.00		0	0.0	0.00
14	Egg white	6	portion	Liquid	local	1	$0.50	$3.00	0	86	3.0	20.23
15	Egg Yolk	1	portion	Liquid	local	1	$0.00	$0.00	1	47	1.0	2.53
16	Refined Sunflower Oil	10	ml	Liquid	iHerb	946	$8.34	$0.09	95	80	0.0	0.00
17	Water	20	ml	Liquid	local	0	$0.00	$0.00	0	0	0.0	0.00
18	Fish Oil (softgels)	3	portion	Liquid	iHerb	180	$35.03	$0.58	60	30	0.0	0.00
19	Phosphatidylserine (100mg vcaps)	3	portion	Powder	iHerb	60	$24.33	$1.22	20	0	0.0	0.00
20	Micro Mix (vcaps)	1.33333	portion	Powder	iHerb	120	$20.54	$0.23	90	0	0.0	0.00
21	Vitamin K (vcaps)	1.5	portion	Powder	iHerb	60	$15.85	$0.40	40	0	0.0	0.00
22	Magnesium L-Threonate (vcaps)	2	portion	Powder	iHerb	90	$30.57	$0.68	45	5	0.0	1.33
23	Magnesium Glycinate (vcaps)	0	portion	Powder	iHerb	120	$31.82	$0.00		0	0.0	0.00
	Total						$383.73	$13.92		1301	141.8	84.80
	Target									1300	97.5	81.25
	% Reached									100%	145%	104%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1300	1301		100%
Carbohydrates (g)	97.5	141.8		145%
Protein (g)	81.25	84.8		104%
Total Fat (g)	43.33	55.06		127%
Saturated Fat (g)	0	9.21	10.11
Monounsaturated Fat (g)	0	37.65
Polyunsaturated Fat (g)	1.44	6.26	14.44	435%
Omega-3 Fatty Acids (g)	1.444	2.48		172%
Omega-6 Fatty Acids (g)	0.433	2.95		681%
Total Fiber (g)	18.2	24.8		136%
Soluble Fiber (g)	2.73	8.8		323%
Insoluble Fiber (g)	9.1	16		175%
Cholesterol (mg)	0	139.143

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3578	10000	119%
Vitamin B6 (mg)	1.3	51.5	100	3960%
Vitamin B12 (ug)	2.4	200.5		> 5000%
Vitamin C (mg)	90	363	2000	403%
Vitamin D (IU)	600	1370	4000	228%
Vitamin E (IU)	20	68	1000	339%
Vitamin K (ug)	120	151		126%
Thiamin (mg)	1.2	51.002		4250%
Riboflavin (mg)	1.3	34.68		2668%
Niacin (mg)	16	37.577	35	235%
Folate (ug)	400	385	1000	96%
Pantothenic Acid (mg)	5	69.343		1387%
Biotin (ug)	30	200		667%
Choline (mg)	550	552.554	3500	100%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	2.3	2.303	3.6	100%
Chromium (ug)	35	133		381%
Copper (mg)	0.9	1.338	10	149%
Iodine (ug)	150	222	1100	148%
Iron (mg)	8	7.9402	45	99%
Magnesium (mg)	420	513.2		122%
Manganese (mg)	2.3	6.374	11	277%
Molybdenum (ug)	45	113	2000	250%
Phosphorus (g)	0.7	0.675	4	96%
Potassium (g)	2.7	3.159		117%
Selenium (ug)	55	195	400	355%
Sodium (g)	1.5	1.591	2.3	106%
Sulfur (g)	2	0.53		26%
Zinc (mg)	11	23.8214	40	217%

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Kai's 1300 DASH 14.11.13

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 1300 calories (fixed potassium, and ω-6 & ω-3 PUFA requirements)Change

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