Name: Synectar Avo, 1800 kcal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 113g Whey Isolate Vanilla; 145g Whole Grain Oat Flour; 14g Psyllium Husk Powder; 1.09g Choline bitartrate; 13.6g Potassium Gluconate; 3.27g Table Salt; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 1pill Calcium + Vitamin D3 + Vitamin K1 Capsules; 89g Avocado Oil

Amount		Ingredient	$ / day	Source
113	g	Whey Isolate Vanilla	$3.74
145	g	Whole Grain Oat Flour	$1.21	Bob's Red Mill
14	g	Psyllium Husk Powder	$0.21	Bulk Powders
1.09	g	Choline bitartrate	$0.05	Bulk Powders
13.6	g	Potassium Gluconate	$0.48	iHerb
3.27	g	Table Salt	$0.00	Local
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.08	Amazon
1	pill	Calcium + Vitamin D3 + Vitamin K1 Capsules	$0.12	Bulk Powders
89	g	Avocado Oil	$1.35
Amounts for: Total Daily Cost:			$7.24	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

22% Carb, 28% Protein, 50% Fat

Calories1841

% Daily Values*

39%

Total Carbohydrate98g

101%

Dietary Fiber 28g

147%

Protein125g

156%

Total Fat102g

Saturated Fat15g

Monounsaturated Fat13g

Polyunsaturated Fat57g

1589%

Omega-3 Fatty Acids25g

150%

Omega-6 Fatty Acids25g

Cholesterol50mg

Calcium 97%	•	Vitamin A 117%
Chloride 88%	•	Vitamin B6 154%
Chromium 100%	•	Vitamin B12 250%
Copper 100%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 233%
Iron 225%	•	Vitamin E 150%
Magnesium 24%	•	Vitamin K 79%
Manganese 100%	•	Thiamin 125%
Molybdenum 100%	•	Riboflavin 131%
Phosphorus 38%	•	Niacin 125%
Potassium 69%	•	Folate 176%
Selenium 324%	•	Pantothenic Acid 200%
Sodium 109%	•	Biotin 100%
Sulfur 0%	•	Choline 82%
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	Whey Isolate Vanilla	113	g	Powder		907	$29.99	$3.74	8	432	3.3	99.71
2	Whole Grain Oat Flour	145	g	Powder	Bob's Red Mill	600	$4.99	$1.21	4	580	94.3	25.38
3	Psyllium Husk Powder	14	g	Powder	Bulk Powders	850	$12.94	$0.21	61	2	0.0	0.24
4	Choline bitartrate	1.09	g	Powder	Bulk Powders	1000	$45.36	$0.05	917	0	0.0	0.00
5	Potassium Gluconate	13.6	g	Powder	iHerb	454	$16.15	$0.48	33	0	0.0	0.00
6	Table Salt	3.27	g	Powder	Local	750	$0.80	$0.00	229	0	0.0	0.00
7	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	$42.30	$0.08	500	0	0.0	0.00
8	Calcium + Vitamin D3 + Vitamin K1 Capsules	1	pill	Pill	Bulk Powders	270	$31.28	$0.12	270	0	0.0	0.00
9	Avocado Oil	89	g	Liquid		990	$15.00	$1.35	11	826	0.0	0.00
	Total						$198.81	$7.24		1841	97.6	125.32
	Target									2000	250.0	85.00
	% Reached									92%	39%	147%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1841	92%
Carbohydrates (g)	250	97.6	39%
Protein (g)	85	125.32	147%
Total Fat (g)	65	101.68	156%
Saturated Fat (g)		15.36
Monounsaturated Fat (g)		12.71
Polyunsaturated Fat (g)		57.21
Omega-3 Fatty Acids (g)	1.6	25.43	1589%
Omega-6 Fatty Acids (g)	17	25.43	150%
Total Fiber (g)	28	28.2	101%
Soluble Fiber (g)		6.6
Insoluble Fiber (g)		5.5
Cholesterol (mg)	0	49.853

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	1400	4000	233%
Vitamin E (IU)	20	30	1000	150%
Vitamin K (ug)	120	95		79%
Thiamin (mg)	1.2	1.5		125%
Riboflavin (mg)	1.3	1.7		131%
Niacin (mg)	16	20	35	125%
Folate (ug)	400	703	1000	176%
Pantothenic Acid (mg)	5	10		200%
Biotin (ug)	30	30		100%
Choline (mg)	550	449.407	3500	82%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.97	2.5	97%
Chloride (g)	2.3	2.034	3.6	88%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	0.9	10	100%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	18	45	225%
Magnesium (mg)	420	100		24%
Manganese (mg)	2.3	2.3	11	100%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.264	4	38%
Potassium (g)	3.5	2.423		69%
Selenium (ug)	55	178	400	324%
Sodium (g)	1.5	1.631	2.3	109%
Sulfur (g)	2	0		0%
Zinc (mg)	11	11	40	100%

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Parent Recipes:	Author	Last Updated	Created
Liquid Cake v1.3	cultofmonkey	8 Mar '15	11 Sep '14
Synectar One, 2000 kcal	Synectar	15 Jul '15	22 Dec '14
Synectar One, 1800 kcal	Synectar	15 Jul '15	19 Jan '15
This recipe	Kristofir	23 Jan '15	19 Jan '15

Synectar Avo, 1800 kcal

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