Name: Strawberry 2000 40/30/30, Milk, Flour, Omega 3, No Flaxseed
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 124g Wheat flour, white, all-purpose, enriched, unbleached; 69g Body Fortress Strawberry Whey; 5.5g Potassium Citrate; 0.6g Choline bitartrate; 0.5g NOW Foods Calcium/magnesium 1000/500 mg; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 0.5pill NOW Foods Vitamin k-2; 3.73g Iodised Salt; 24g Soybean Oil; 28g Oil, canola; 1100ml Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim); 1pill Vitimin D Supplement; 31g Equate; 50g Strawberries, frozen, unsweetened

Amount		Ingredient	$ / day	Source
124	g	Wheat flour, white, all-purpose, enriched, unbleached	$0.13
69	g	Body Fortress Strawberry Whey	$1.56	Amazon
5.5	g	Potassium Citrate	$0.35	Amazon
0.6	g	Choline bitartrate	$0.04	Amazon
0.5	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.02	Amazon
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Amazon
0.5	pill	NOW Foods Vitamin k-2	$0.04	VitaGlo
3.73	g	Iodised Salt	$0.01	Local
24	g	Soybean Oil	$0.07	Local
28	g	Oil, canola	$0.08	Local
1100	ml	Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim)	$1.02
1	pill	Vitimin D Supplement	$0.03	Amazon
31	g	Equate	$0.61	Walmart
50	g	Strawberries, frozen, unsweetened	$0.29	Walmart
Amounts for: Total Daily Cost:			$4.28	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 23% Protein, 32% Fat

Calories1739

% Daily Values*

100%

Total Carbohydrate199g

103%

Dietary Fiber 29g

69%

Protein103g

94%

Total Fat62g

Saturated Fat9g

Monounsaturated Fat24g

Polyunsaturated Fat22g

265%

Omega-3 Fatty Acids4g

106%

Omega-6 Fatty Acids18g

Cholesterol149mg

Calcium 184%	•	Vitamin A 124%
Chloride 100%	•	Vitamin B6 194%
Chromium 100%	•	Vitamin B12 531%
Copper 142%	•	Vitamin C 124%
Iodine 217%	•	Vitamin D 237%
Iron 307%	•	Vitamin E 192%
Magnesium 83%	•	Vitamin K 117%
Manganese 145%	•	Thiamin 258%
Molybdenum 100%	•	Riboflavin 352%
Phosphorus 242%	•	Niacin 173%
Potassium 130%	•	Folate 201%
Selenium 251%	•	Pantothenic Acid 306%
Sodium 146%	•	Biotin 100%
Sulfur 50%	•	Choline 148%
Zinc 162%

* 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	Wheat flour, white, all-purpose, enriched, unbleached	124	g	Powder		4500	$4.74	$0.13	36	451	94.6	12.81
2	Body Fortress Strawberry Whey	69	g	Powder	Amazon	885	$20.00	$1.56	13	279	13.1	49.29
3	Potassium Citrate	5.5	g	Powder	Amazon	250	$15.96	$0.35	45	0	0.0	0.00
4	Choline bitartrate	0.6	g	Powder	Amazon	250	$16.96	$0.04	417	0	0.0	0.00
5	NOW Foods Calcium/magnesium 1000/500 mg	0.5	g	Powder	Amazon	227	$9.68	$0.02	454	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	3.73	g	Powder	Local	500	$0.90	$0.01	134	0	0.0	0.00
9	Soybean Oil	24	g	Liquid	Local	1360	$4.00	$0.07	57	212	0.0	0.00
10	Oil, canola	28	g	Powder	Local	1350	$4.00	$0.08	48	248	0.0	0.00
11	Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim)	1100	ml	Liquid		3785	$3.50	$1.02	3	409	53.9	40.41
12	Vitimin D Supplement	1	pill	Pill	Amazon	180	$5.39	$0.03	180	0	0.0	0.00
13	Equate	31	g	Powder	Walmart	477	$9.34	$0.61	15	122	32.6	0.00
14	Strawberries, frozen, unsweetened	50	g	Powder	Walmart	454	$2.64	$0.29	9	18	4.6	0.21
	Total						$121.50	$4.28		1739	198.8	102.72
	Target									1977	198.0	148.00
	% Reached									88%	100%	69%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1977	1739	88%
Carbohydrates (g)	198	198.8	100%
Protein (g)	148	102.72	69%
Total Fat (g)	66	61.87	94%
Saturated Fat (g)		9.24
Monounsaturated Fat (g)		23.57
Polyunsaturated Fat (g)		22.31
Omega-3 Fatty Acids (g)	1.6	4.24	265%
Omega-6 Fatty Acids (g)	17	17.95	106%
Total Fiber (g)	28	28.9	103%
Soluble Fiber (g)		24.5
Insoluble Fiber (g)		0
Cholesterol (mg)	0	148.622

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3727	10000	124%
Vitamin B6 (mg)	1.3	2.5	100	194%
Vitamin B12 (ug)	2.4	12.7		531%
Vitamin C (mg)	90	112	2000	124%
Vitamin D (IU)	600	1422	4000	237%
Vitamin E (IU)	20	38	1000	192%
Vitamin K (ug)	120	141		117%
Thiamin (mg)	1.2	3.091		258%
Riboflavin (mg)	1.3	4.576		352%
Niacin (mg)	16	27.687	35	173%
Folate (ug)	400	803	1000	201%
Pantothenic Acid (mg)	5	15.311		306%
Biotin (ug)	30	30		100%
Choline (mg)	550	813.926	3500	148%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.84	2.5	184%
Chloride (g)	2.3	2.31	3.6	100%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.278	10	142%
Iodine (ug)	150	325	1100	217%
Iron (mg)	8	24.5776	45	307%
Magnesium (mg)	420	350		83%
Manganese (mg)	2.3	3.336	11	145%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.695	4	242%
Potassium (g)	3.5	4.554		130%
Selenium (ug)	55	138	400	251%
Sodium (g)	1.5	2.194	2.3	146%
Sulfur (g)	2	0.99		50%
Zinc (mg)	11	17.7697	40	162%

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Strawberry 2000 40/30/30, Milk, Flour, Omega 3, No Flaxseed

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