Name: 2000 40/30/30 Multi instead of GNC
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 240g Masa harina; 130g Now Foods 100% Whey Protein Isolate; 9g NOW Foods Calcium/magnesium 1000/500 mg; 4.6g Potassium Citrate; 0.5g Choline bitartrate; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 0.5pill NOW Foods Vitamin k-2; 4g Iodised Salt; 53g Flaxseed Meal; 25g Soybean Oil; 10g Oil, canola

Amount		Ingredient	$ / day	Source
240	g	Masa harina	$0.24	Local
130	g	Now Foods 100% Whey Protein Isolate	$2.86	Vitaglo
9	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.38	Amazon
4.6	g	Potassium Citrate	$0.29	Amazon
0.5	g	Choline bitartrate	$0.03	Amazon
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Amazon
0.5	pill	NOW Foods Vitamin k-2	$0.04	VitaGlo
4	g	Iodised Salt	$0.01	Local
53	g	Flaxseed Meal	$0.30	Local
25	g	Soybean Oil	$0.07	Local
10	g	Oil, canola	$0.03	Local
Amounts for: Total Daily Cost:			$4.29	Add Ingredients to Amazon Cart

Was looking for a 40/30/30 split with a decent daily price.

Here is what I've come up with.

Nutrition Facts

Amount Per Day

40% Carb, 30% Protein, 30% Fat

Calories1979

% Daily Values*

100%

Total Carbohydrate199g

109%

Dietary Fiber 30g

100%

Protein148g

104%

Total Fat69g

Saturated Fat6g

Monounsaturated Fat12g

Polyunsaturated Fat17g

782%

Omega-3 Fatty Acids13g

122%

Omega-6 Fatty Acids21g

Cholesterol23mg

Calcium 217%	•	Vitamin A 197%
Chloride 107%	•	Vitamin B6 262%
Chromium 100%	•	Vitamin B12 250%
Copper 219%	•	Vitamin C 101%
Iodine 225%	•	Vitamin D 133%
Iron 479%	•	Vitamin E 175%
Magnesium 327%	•	Vitamin K 109%
Manganese 210%	•	Thiamin 476%
Molybdenum 100%	•	Riboflavin 157%
Phosphorus 141%	•	Niacin 135%
Potassium 100%	•	Folate 154%
Selenium 186%	•	Pantothenic Acid 244%
Sodium 126%	•	Biotin 100%
Sulfur 199%	•	Choline 102%
Zinc 160%

* Percent Daily Values are based on "grizzlygrove'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	Masa harina	240	g	Powder	Local	2000	$1.99	$0.24	8	876	183.1	22.32
2	Now Foods 100% Whey Protein Isolate	130	g	Powder	Vitaglo	4550	$99.95	$2.86	35	511	0.0	116.07
3	NOW Foods Calcium/magnesium 1000/500 mg	9	g	Powder	Amazon	227	$9.68	$0.38	25	0	0.0	0.00
4	Potassium Citrate	4.6	g	Powder	Amazon	250	$15.96	$0.29	54	0	0.0	0.00
5	Choline bitartrate	0.5	g	Powder	Amazon	250	$16.96	$0.03	500	0	0.0	0.00
6	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	$17.20	$0.03	500	0	0.0	0.00
7	NOW Foods Vitamin k-2	0.5	pill	Pill	VitaGlo	100	$7.19	$0.04	200	0	0.0	0.00
8	Iodised Salt	4	g	Powder	Local	500	$0.90	$0.01	125	0	0.0	0.00
9	Flaxseed Meal	53	g	Powder	Local	455	$2.58	$0.30	9	283	15.4	9.54
10	Soybean Oil	25	g	Liquid	Local	1360	$4.00	$0.07	54	221	0.0	0.00
11	Oil, canola	10	g	Powder	Local	1350	$4.00	$0.03	135	88	0.0	0.00
	Total						$180.41	$4.29		1979	198.5	147.93
	Target									1977	198.0	148.00
	% Reached									100%	100%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1977	1979	100%
Carbohydrates (g)	198	198.5	100%
Protein (g)	148	147.93	100%
Total Fat (g)	66	68.85	104%
Saturated Fat (g)		5.94
Monounsaturated Fat (g)		12.03
Polyunsaturated Fat (g)		17.24
Omega-3 Fatty Acids (g)	1.6	12.52	782%
Omega-6 Fatty Acids (g)	17	20.8	122%
Total Fiber (g)	28	30.4	109%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	23.214

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5900	10000	197%
Vitamin B6 (mg)	1.3	3.4	100	262%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	91	2000	101%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	35	1000	175%
Vitamin K (ug)	120	131		109%
Thiamin (mg)	1.2	5.708		476%
Riboflavin (mg)	1.3	2.039		157%
Niacin (mg)	16	21.643	35	135%
Folate (ug)	400	616	1000	154%
Pantothenic Acid (mg)	5	12.21		244%
Biotin (ug)	30	30		100%
Choline (mg)	550	562.371	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.17	2.5	217%
Chloride (g)	2.3	2.472	3.6	107%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.968	10	219%
Iodine (ug)	150	338	1100	225%
Iron (mg)	8	38.301	45	479%
Magnesium (mg)	420	1371.8		327%
Manganese (mg)	2.3	4.825	11	210%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.984	4	141%
Potassium (g)	3.5	3.509		100%
Selenium (ug)	55	102	400	186%
Sodium (g)	1.5	1.897	2.3	126%
Sulfur (g)	2	3.98		199%
Zinc (mg)	11	17.599	40	160%

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2000 40/30/30 Multi instead of GNC

Nutrition Facts

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

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