Name: LA Oat Gain
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 55g C&F Organic Black Chia Seeds; 94g Lindberg Lecithin Granules; 0g Salt; 6g Potassium Citrate; 9ml Kirkland Signature Organic EV Olive Oil; 3000ml Los Angeles Tap Water; 1pill Kirkland Signature Daily Multi; 1pill Now Foods Vitamin D-3 & K-2; 94g Whey Protein Isolate (Unflavored); 2 cups Oat Flour

Amount		Volume		Ingredient	$ / day	Source
55	g			C&F Organic Black Chia Seeds	$0.78	Costco
94	g			Lindberg Lecithin Granules	$2.03	Lindberg Nutrition
0	g			Salt	$0.00	Table
6	g			Potassium Citrate	$0.22	Amazon
9	ml			Kirkland Signature Organic EV Olive Oil	$0.09	Costco
3000	ml			Los Angeles Tap Water	$0.00	Tap
1	pill			Kirkland Signature Daily Multi	$0.03	Costco
1	pill			Now Foods Vitamin D-3 & K-2	$0.06	Amazon
94	g			Whey Protein Isolate (Unflavored)	$2.56	LuckyVitamin
178	g	2	cups	Oat Flour	$1.31	Amazon
Amounts for: Total Daily Cost:					$7.08	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

33% Carb, 25% Protein, 42% Fat

Calories2122

% Daily Values*

56%

Total Carbohydrate155g

122%

Dietary Fiber 34g

100%

Protein120g

144%

Total Fat89g

Saturated Fat13g

Monounsaturated Fat18g

Polyunsaturated Fat41g

784%

Omega-3 Fatty Acids13g

168%

Omega-6 Fatty Acids29g

Cholesterol11mg

Calcium 155%	•	Vitamin A 209%
Chloride 4%	•	Vitamin B6 252%
Chromium 100%	•	Vitamin B12 387%
Copper 359%	•	Vitamin C 141%
Iodine 100%	•	Vitamin D 233%
Iron 407%	•	Vitamin E 222%
Magnesium 182%	•	Vitamin K 176%
Manganese 480%	•	Thiamin 326%
Molybdenum 891%	•	Riboflavin 223%
Phosphorus 277%	•	Niacin 240%
Potassium 113%	•	Folate 201%
Selenium 335%	•	Pantothenic Acid 316%
Sodium 28%	•	Biotin 100%
Sulfur 265%	•	Choline 582%
Zinc 249%

* Percent Daily Values are based on "swolo final". 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	C&F Organic Black Chia Seeds	55	g	Powder	Costco	907	$12.92	$0.78	16	267	23.2	9.10
2	Lindberg Lecithin Granules	94	g	Powder	Lindberg Nutrition	454	$9.80	$2.03	5	705	11.8	0.00
3	Salt	0	g	Powder	Table	3628	$9.14	$0.00		0	0.0	0.00
4	Potassium Citrate	6	g	Powder	Amazon	1000	$36.96	$0.22	167	0	0.0	0.00
5	Kirkland Signature Organic EV Olive Oil	9	ml	Liquid	Costco	1840	$17.94	$0.09	204	73	0.0	0.00
6	Los Angeles Tap Water	3000	ml	Liquid	Tap	0	$0.00	$0.00	0	0	0.0	0.00
7	Kirkland Signature Daily Multi	1	pill	Pill	Costco	500	$13.83	$0.03	500	0	0.0	0.00
8	Now Foods Vitamin D-3 & K-2	1	pill	Pill	Amazon	120	$7.00	$0.06	120	0	0.0	0.00
9	Whey Protein Isolate (Unflavored)	94	g	Powder	LuckyVitamin	2268	$61.72	$2.56	24	357	2.8	83.93
10	Oat Flour	178	g	Powder	Amazon	4082	$30.10	$1.31	23	719	117.5	26.70
	Total						$199.41	$7.08		2122	155.2	119.73
	Target									2221	278.0	120.00
	% Reached									96%	56%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2221	2122	96%
Carbohydrates (g)	278	155.2	56%
Protein (g)	120	119.73	100%
Total Fat (g)	62	89.46	144%
Saturated Fat (g)	0	13.42
Monounsaturated Fat (g)	0	17.76
Polyunsaturated Fat (g)	0	41.08
Omega-3 Fatty Acids (g)	1.6	12.55	784%
Omega-6 Fatty Acids (g)	17	28.58	168%
Total Fiber (g)	28	34.2	122%
Soluble Fiber (g)	0	8.3
Insoluble Fiber (g)	0	26
Cholesterol (mg)	0	11.28

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6264	10000	209%
Vitamin B6 (mg)	1.3	3.3	100	252%
Vitamin B12 (ug)	2.4	9.3		387%
Vitamin C (mg)	90	127	2000	141%
Vitamin D (IU)	600	1400	4000	233%
Vitamin E (IU)	20	44	1000	222%
Vitamin K (ug)	120	211		176%
Thiamin (mg)	1.2	3.907		326%
Riboflavin (mg)	1.3	2.9		223%
Niacin (mg)	16	38.457	45	240%
Folate (ug)	400	803	1000	201%
Pantothenic Acid (mg)	5	15.821		316%
Biotin (ug)	30	30		100%
Choline (mg)	550	3202.247	3500	582%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.55	2.5	155%
Chloride (g)	2.3	0.099	3.6	4%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	3.234	10	359%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	32.5817	45	407%
Magnesium (mg)	420	763.2		182%
Manganese (mg)	2.3	11.035	11	480%
Molybdenum (ug)	45	401	2000	891%
Phosphorus (g)	0.7	1.941	4	277%
Potassium (g)	3.5	3.946		113%
Selenium (ug)	55	184	400	335%
Sodium (g)	1.5	0.413	2.3	28%
Sulfur (g)	2	5.3		265%
Zinc (mg)	11	27.4118	40	249%

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Parent Recipes:	Author	Last Updated	Created
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QuidNYC's Superfood for Him	QuidNYC	8 Mar '14	21 Oct '14
LA Gainer Food	swolo	14 Dec '14	12 Dec '14
This recipe	swolo	12 Dec '14	12 Dec '14

LA Oat Gain

Nutrition Facts

Nutrient Profile: swolo finalChange

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