Name: KennyBruse's Clarity Fuel
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Organic Coconut Flour; 26g Bob's Red Mill Chia Seeds; 20g Navitas Naturals Organic Raw Cacao; 8g Bob's Red Mill Soy Lecithin Granules; 4g Organic Ceylon Cinnamon Powder; 4g Potassium Citrate; 1g Choline Bitartrate; 59.15ml Extra Virgin Olive Oil; 100ml MCT Oil; 1pill Now Foods Vitamin D-3 & K-2; 200ml Savoy Coconut Cream; 100g Grass Fed New Zealand Whey; 2g Magnesium Glycinate

Amount		Ingredient	$ / day	Source
100	g	Organic Coconut Flour	$0.42	Amazon (S)
26	g	Bob's Red Mill Chia Seeds	$0.36	Amazon (S)
20	g	Navitas Naturals Organic Raw Cacao	$0.54	Amazon (S)
8	g	Bob's Red Mill Soy Lecithin Granules	$0.15	Amazon (S)
4	g	Organic Ceylon Cinnamon Powder	$0.25	Amazon
4	g	Potassium Citrate	$0.12	Amazon
1	g	Choline Bitartrate	$0.04	Amazon
59.15	ml	Extra Virgin Olive Oil	$0.72	Amazon
100	ml	MCT Oil	$1.90	Amazon
1	pill	Now Foods Vitamin D-3 & K-2	$0.05	Amazon (S)
200	ml	Savoy Coconut Cream	$0.75	Walmart
100	g	Grass Fed New Zealand Whey	$2.02	Canadian Protein
2	g	Magnesium Glycinate	$0.15	PureBulk
Amounts for: Total Daily Cost:			$7.46	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

6% Carb, 20% Protein, 74% Fat

Calories2626

% Daily Values*

53%

Total Carbohydrate34g

224%

Dietary Fiber 58g

37%

Protein109g

138%

Total Fat179g

Saturated Fat113g

Monounsaturated Fat42g

Polyunsaturated Fat14g

255%

Omega-3 Fatty Acids5g

1389%

Omega-6 Fatty Acids9g

Cholesterol0mg

Calcium 76%	•	Vitamin A 1%
Chloride 0%	•	Vitamin B6 6%
Chromium 0%	•	Vitamin B12 0%
Copper 161%	•	Vitamin C 8%
Iodine 0%	•	Vitamin D 167%
Iron 100%	•	Vitamin E 41%
Magnesium 210%	•	Vitamin K 72%
Manganese 160%	•	Thiamin 20%
Molybdenum 65%	•	Riboflavin 9%
Phosphorus 118%	•	Niacin 21%
Potassium 100%	•	Folate 14%
Selenium 50%	•	Pantothenic Acid 7%
Sodium 21%	•	Biotin 0%
Sulfur 38%	•	Choline 121%
Zinc 34%

* Percent Daily Values are based on "KennyBruse's QuidNYC's DRI for Him: Male, 31-50". 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	Organic Coconut Flour	100	g	Powder	Amazon (S)	11340	$47.70	$0.42	113	292	21.3	21.65
2	Bob's Red Mill Chia Seeds	26	g	Powder	Amazon (S)	1812	$25.01	$0.36	70	126	0.2	4.30
3	Navitas Naturals Organic Raw Cacao	20	g	Powder	Amazon (S)	908	$24.73	$0.54	45	46	4.9	3.92
4	Bob's Red Mill Soy Lecithin Granules	8	g	Powder	Amazon (S)	1812	$33.75	$0.15	227	60	0.6	0.00
5	Organic Ceylon Cinnamon Powder	4	g	Powder	Amazon	453	$27.99	$0.25	113	10	1.1	0.16
6	Potassium Citrate	4	g	Powder	Amazon	1000	$28.96	$0.12	250	0	0.0	0.00
7	Choline Bitartrate	1	g	Powder	Amazon	500	$21.70	$0.04	500	0	0.0	0.00
8	Extra Virgin Olive Oil	59.15	ml	Liquid	Amazon	3000	$36.27	$0.72	51	480	0.0	0.00
9	MCT Oil	100	ml	Liquid	Amazon	2838	$53.90	$1.90	28	770	0.0	0.00
10	Now Foods Vitamin D-3 & K-2	1	pill	Pill	Amazon (S)	120	$5.94	$0.05	120	0	0.0	0.00
11	Savoy Coconut Cream	200	ml	Liquid	Walmart	400	$1.50	$0.75	2	450	0.0	0.00
12	Grass Fed New Zealand Whey	100	g	Powder	Canadian Protein	2700	$54.58	$2.02	27	393	6.0	79.00
13	Magnesium Glycinate	2	g	Powder	PureBulk	250	$18.50	$0.15	125	0	0.0	0.00
	Total						$380.53	$7.46		2626	34.2	109.03
	Target									2604	65.0	293.00
	% Reached									101%	53%	37%
	Safe Maximum									1850	0.0	101.00
	% Max Reached									142%	N/A	108%

Macro	Target	Recipe	Max	%
Calories (kcal)	2604	2626	1850	101%
Carbohydrates (g)	65	34.2		53%
Protein (g)	293	109.03	101	37%
Total Fat (g)	130	179.17		138%
Saturated Fat (g)	0	113.18
Monounsaturated Fat (g)	0	41.95
Polyunsaturated Fat (g)	2.68	13.87	21	517%
Omega-3 Fatty Acids (g)	2.06	5.26		255%
Omega-6 Fatty Acids (g)	0.62	8.61		1389%
Total Fiber (g)	25.9	58		224%
Soluble Fiber (g)	0	6.2
Insoluble Fiber (g)	0	51.8
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	26	10000	1%
Vitamin B6 (mg)	1.3	0.1	200	6%
Vitamin B12 (ug)	2.4	0		0%
Vitamin C (mg)	90	7	2000	8%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	22.5	9	1500	41%
Vitamin K (ug)	120	87		72%
Thiamin (mg)	1.2	0.244		20%
Riboflavin (mg)	1.3	0.114		9%
Niacin (mg)	16	3.326	3000	21%
Folate (ug)	320	45		14%
Pantothenic Acid (mg)	5	0.365		7%
Biotin (ug)	30	0		0%
Choline (mg)	550	664.663	3500	121%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.76	2.5	76%
Chloride (g)	2.3	0	3.6	0%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	1.446	10	161%
Iodine (ug)	95	0	1100	0%
Iron (mg)	8	8.0061	45	100%
Magnesium (mg)	420	882.5		210%
Manganese (mg)	2.3	3.674	11	160%
Molybdenum (ug)	45	29	2000	65%
Phosphorus (g)	0.58	0.686	4	118%
Potassium (g)	2.7	2.704		100%
Selenium (ug)	55	27	400	50%
Sodium (g)	1.5	0.31	2.3	21%
Sulfur (g)	1.235	0.47		38%
Zinc (mg)	11	3.726	40	34%

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KennyBruse's Clarity Fuel

Nutrition Facts

Nutrient Profile: KennyBruse's QuidNYC's DRI for Him: Male, 31-50Change

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Nutrient Profile: KennyBruse's QuidNYC's DRI for Him: Male, 31-50 Change