Name: Wheat and Malto
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 162g Wheat Protein Isolate; 22g Maltodextrin; 49ml Extra Virgin Olive Oil; 0g Psyllium Husk Powder; 6g Celtic Sea Salt; 8g Potassium Citrate; 7g Calcium Phosphate; 2g NOW Foods Magnesium Citrate Powder; 1.5g Choline Bitartrate; 1.5pill D3 and K2; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 0g Oil, canola; 216g Oat flour; 0g Calcium carbonate

Amount		Ingredient	$ / day	Source
162	g	Wheat Protein Isolate	$0.94	Amazon
22	g	Maltodextrin	$0.06	Honeyville
49	ml	Extra Virgin Olive Oil	$0.56	Amazon
0	g	Psyllium Husk Powder	$0.00	Amazon
6	g	Celtic Sea Salt	$0.06	Amazon
8	g	Potassium Citrate	$0.25	Amazon
7	g	Calcium Phosphate	$0.23	Amazon
2	g	NOW Foods Magnesium Citrate Powder	$0.06	Amazon
1.5	g	Choline Bitartrate	$0.07	Amazon
1.5	pill	D3 and K2	$0.09	Amazon
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Amazon
0	g	Oil, canola	$0.00
216	g	Oat flour	$0.54	Honeyville Farms
0	g	Calcium carbonate	$0.00	i
Amounts for: Total Daily Cost:			$2.89	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

33% Carb, 33% Protein, 34% Fat

Calories2042

% Daily Values*

67%

Total Carbohydrate168g

100%

Dietary Fiber 28g

197%

Protein167g

116%

Total Fat75g

Saturated Fat10g

Monounsaturated Fat36g

Polyunsaturated Fat5g

23%

Omega-3 Fatty Acids0.37g

28%

Omega-6 Fatty Acids5g

Cholesterol0mg

Calcium 231%	•	Vitamin A 117%
Chloride 130%	•	Vitamin B6 154%
Chromium 100%	•	Vitamin B12 250%
Copper 100%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 317%
Iron 279%	•	Vitamin E 185%
Magnesium 103%	•	Vitamin K 102%
Manganese 100%	•	Thiamin 125%
Molybdenum 100%	•	Riboflavin 131%
Phosphorus 243%	•	Niacin 125%
Potassium 128%	•	Folate 125%
Selenium 100%	•	Pantothenic Acid 200%
Sodium 141%	•	Biotin 100%
Sulfur 0%	•	Choline 109%
Zinc 100%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 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	Wheat Protein Isolate	162	g	Powder	Amazon	22700	$132.00	$0.94	140	661	6.8	132.68
2	Maltodextrin	22	g	Powder	Honeyville	22700	$62.00	$0.06	1032	84	20.7	0.00
3	Extra Virgin Olive Oil	49	ml	Liquid	Amazon	12000	$136.00	$0.56	245	433	0.0	0.00
4	Psyllium Husk Powder	0	g	Powder	Amazon	680	$9.99	$0.00		0	0.0	0.00
5	Celtic Sea Salt	6	g	Powder	Amazon	454	$4.49	$0.06	76	0	0.0	0.00
6	Potassium Citrate	8	g	Powder	Amazon	2270	$71.90	$0.25	284	0	0.0	0.00
7	Calcium Phosphate	7	g	Powder	Amazon	453	$14.70	$0.23	65	0	0.0	0.00
8	NOW Foods Magnesium Citrate Powder	2	g	Powder	Amazon	227	$6.99	$0.06	114	0	0.0	0.00
9	Choline Bitartrate	1.5	g	Powder	Amazon	500	$21.70	$0.07	333	0	0.0	0.00
10	D3 and K2	1.5	pill	Pill	Amazon	120	$6.99	$0.09	80	0	0.0	0.00
11	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
12	Oil, canola	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
13	Oat flour	216	g	Powder	Honeyville Farms	22700	$57.00	$0.54	105	864	140.4	34.56
14	Calcium carbonate	0	g	Powder	i	340	$5.89	$0.00		0	0.0	0.00
	Total						$546.64	$2.89		2042	167.9	167.24
	Target									2000	250.0	85.00
	% Reached									102%	67%	197%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2042	102%
Carbohydrates (g)	250	167.9	67%
Protein (g)	85	167.24	197%
Total Fat (g)	65	75.46	116%
Saturated Fat (g)		10.1
Monounsaturated Fat (g)		35.77
Polyunsaturated Fat (g)		5.39
Omega-3 Fatty Acids (g)	1.6	0.37	23%
Omega-6 Fatty Acids (g)	17	4.78	28%
Total Fiber (g)	28	28.1	100%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3500	10000	117%
Vitamin B6 (mg)	1.3	2	100	154%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	1900	4000	317%
Vitamin E (IU)	20	37	1000	185%
Vitamin K (ug)	120	122		102%
Thiamin (mg)	1.2	1.5		125%
Riboflavin (mg)	1.3	1.7		131%
Niacin (mg)	16	20	35	125%
Folate (ug)	400	500	1000	125%
Pantothenic Acid (mg)	5	10		200%
Biotin (ug)	30	30		100%
Choline (mg)	550	600.147	3500	109%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.31	2.5	231%
Chloride (g)	2.3	2.992	3.6	130%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	0.9	10	100%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	22.3064	45	279%
Magnesium (mg)	420	431.6		103%
Manganese (mg)	2.3	2.3	11	100%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.702	4	243%
Potassium (g)	3.5	4.494		128%
Selenium (ug)	55	55	400	100%
Sodium (g)	1.5	2.108	2.3	141%
Sulfur (g)	2	0		0%
Zinc (mg)	11	11	40	100%

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Wheat and Malto

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change