Name: LA Gainer Advanced
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 17g Nutiva Organic Chia Black; 34g Lindberg Lecithin Granules; 4g Salt; 7g Potassium Citrate; 36ml Kirkland Signature Organic EV Olive Oil; 3000ml Los Angeles Tap Water; 1pill Kirkland Signature Daily Multi; 1pill Now Foods Vitamin D-3 & K-2; 95g Whey Protein Isolate (Unflavored); 308g Organic Blue (Purple) Corn Masa Flour

Amount		Ingredient	$ / day	Source
17	g	Nutiva Organic Chia Black	$0.20	Costco or Amazon
34	g	Lindberg Lecithin Granules	$0.73	Lindberg Nutrition
4	g	Salt	$0.01	Table
7	g	Potassium Citrate	$0.26	Amazon
36	ml	Kirkland Signature Organic EV Olive Oil	$0.31	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
95	g	Whey Protein Isolate (Unflavored)	$2.59	LuckyVitamin
308	g	Organic Blue (Purple) Corn Masa Flour	$1.64	Amazon
Amounts for: Total Daily Cost:			$5.83	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 22% Protein, 30% Fat

Calories2115

% Daily Values*

114%

Total Carbohydrate249g

95%

Dietary Fiber 27g

85%

Protein116g

80%

Total Fat68g

Saturated Fat10g

Monounsaturated Fat30g

Polyunsaturated Fat21g

270%

Omega-3 Fatty Acids4g

95%

Omega-6 Fatty Acids16g

Cholesterol11mg

Calcium 149%	•	Vitamin A 210%
Chloride 110%	•	Vitamin B6 351%
Chromium 100%	•	Vitamin B12 388%
Copper 304%	•	Vitamin C 144%
Iodine 100%	•	Vitamin D 233%
Iron 345%	•	Vitamin E 221%
Magnesium 159%	•	Vitamin K 138%
Manganese 185%	•	Thiamin 260%
Molybdenum 100%	•	Riboflavin 228%
Phosphorus 210%	•	Niacin 235%
Potassium 123%	•	Folate 205%
Selenium 266%	•	Pantothenic Acid 322%
Sodium 130%	•	Biotin 100%
Sulfur 287%	•	Choline 237%
Zinc 233%

* Percent Daily Values are based on "swolo's 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	Nutiva Organic Chia Black	17	g	Powder	Costco or Amazon	907	$10.89	$0.20	53	83	7.2	2.81
2	Lindberg Lecithin Granules	34	g	Powder	Lindberg Nutrition	454	$9.80	$0.73	13	255	4.3	0.00
3	Salt	4	g	Powder	Table	3628	$9.14	$0.01	907	0	0.0	0.00
4	Potassium Citrate	7	g	Powder	Amazon	1000	$36.96	$0.26	143	0	0.0	0.00
5	Kirkland Signature Organic EV Olive Oil	36	ml	Liquid	Costco	1840	$15.90	$0.31	51	292	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)	95	g	Powder	LuckyVitamin	2268	$61.72	$2.59	24	361	2.9	84.82
10	Organic Blue (Purple) Corn Masa Flour	308	g	Powder	Amazon	22680	$121.00	$1.64	74	1124	235.0	28.58
	Total						$286.24	$5.83		2115	249.2	116.22
	Target									2189	219.0	137.00
	% Reached									97%	114%	85%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2189	2115	97%
Carbohydrates (g)	219	249.2	114%
Protein (g)	137	116.22	85%
Total Fat (g)	85	68.27	80%
Saturated Fat (g)		9.87
Monounsaturated Fat (g)		29.58
Polyunsaturated Fat (g)		20.54
Omega-3 Fatty Acids (g)	1.6	4.32	270%
Omega-6 Fatty Acids (g)	17	16.21	95%
Total Fiber (g)	28	26.7	95%
Soluble Fiber (g)		6.8
Insoluble Fiber (g)		20
Cholesterol (mg)	0	11.4

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6288	10000	210%
Vitamin B6 (mg)	1.3	4.6	100	351%
Vitamin B12 (ug)	2.4	9.3		388%
Vitamin C (mg)	90	130	2000	144%
Vitamin D (IU)	600	1400	4000	233%
Vitamin E (IU)	20	44	1000	221%
Vitamin K (ug)	120	165		138%
Thiamin (mg)	1.2	3.121		260%
Riboflavin (mg)	1.3	2.966		228%
Niacin (mg)	16	37.58	35	235%
Folate (ug)	400	819	1000	205%
Pantothenic Acid (mg)	5	16.115		322%
Biotin (ug)	30	30		100%
Choline (mg)	550	1303.145	3500	237%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.49	2.5	149%
Chloride (g)	2.3	2.539	3.6	110%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	2.737	10	304%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	27.6395	45	345%
Magnesium (mg)	420	668.3		159%
Manganese (mg)	2.3	4.258	11	185%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.472	4	210%
Potassium (g)	3.5	4.31		123%
Selenium (ug)	55	146	400	266%
Sodium (g)	1.5	1.956	2.3	130%
Sulfur (g)	2	5.73		287%
Zinc (mg)	11	25.6066	40	233%

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Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
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QuidNYC's Superfood for Him	QuidNYC	8 Mar '14	21 Oct '14
LA Gainer Food	swolo	14 Dec '14	11 Jan '15
This recipe	swolo	11 Jan '15	11 Jan '15

LA Gainer Advanced

Nutrition Facts

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

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