Name: jstar's Female: Nutrient Based: Weightloss: 30's: Non-active
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2pill Nature Made Fish Oil; 30g Soybean Oil (Kirkland Signature); 1g Potassium chloride; 0.75g Choline bitartrate; 3.7g Iodised Salt; 15g Potassium Gluconate; 7g MSM Sulfur Powder; 40g Whey Protein, Cytosport, Vanilla; 75g Maseca Tamal (Corn Masa Mix); 70g Pea Flour (ground at home from split peas); 1pill Kirkland Daily Multi; 70g Brown Sugar; 500g Whole Milk, 3.25%; 60g Oat Flour (Honeyville); 1 scoop Super Green Max Plus, 255g; 9.1g Emergen-C, Raspberry

Amount		Volume		Ingredient	$ / day	Source
2	pill			Nature Made Fish Oil	$0.09	Costco
30	g			Soybean Oil (Kirkland Signature)	$0.04	Costco
1	g			Potassium chloride	$0.01	4allvitamins.com
0.75	g			Choline bitartrate	$0.02	Amazon
3.7	g			Iodised Salt	$0.00	local
15	g			Potassium Gluconate	$0.31	4allvitamins.com
7	g			MSM Sulfur Powder	$0.20	4allvitamins
40	g			Whey Protein, Cytosport, Vanilla	$0.71	Costco
75	g			Maseca Tamal (Corn Masa Mix)	$0.17	Local Grocery
70	g			Pea Flour (ground at home from split peas)	$0.13	Smart & Final
1	pill			Kirkland Daily Multi	$0.03	Costco
70	g			Brown Sugar	$0.13	Smart & Final
500	g			Whole Milk, 3.25%	$0.53	Local
60	g			Oat Flour (Honeyville)	$0.15	Honeyville
8	g	1	scoop	Super Green Max Plus, 255g	$0.58	Amazon
9.1	g			Emergen-C, Raspberry	$0.43	Amazon
Amounts for: Total Daily Cost:					$3.53	Add Ingredients to Amazon Cart

I'm formulating this recipe based within whole food nutrients for optimal health and weight loss.

Nutrition Facts

Amount Per Day

53% Carb, 18% Protein, 29% Fat

Calories1934

% Daily Values*

177%

Total Carbohydrate265g

125%

Dietary Fiber 31g

148%

Protein89g

167%

Total Fat67g

451%

Saturated Fat18g

Monounsaturated Fat14g

Polyunsaturated Fat21g

286%

Omega-3 Fatty Acids3g

141%

Omega-6 Fatty Acids17g

25%

Cholesterol75mg

Calcium > 5085%	•	Vitamin A 422%
Chloride 110%	•	Vitamin B6 619%
Chromium 180%	•	Vitamin B12 674%
Copper 2215%	•	Vitamin C 2059%
Iodine 255%	•	Vitamin D 100%
Iron 204%	•	Vitamin E 4113%
Magnesium 104%	•	Vitamin K 180%
Manganese 418%	•	Thiamin 203%
Molybdenum 271%	•	Riboflavin 210%
Phosphorus > 5603%	•	Niacin 155%
Potassium 4359%	•	Folate 188%
Selenium 136%	•	Pantothenic Acid 164%
Sodium 4116%	•	Biotin 100%
Sulfur 117%	•	Choline 105%
Zinc 117%

* Percent Daily Values are based on "jstar's: Obese: Female: Weight loss: 30's". 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	Nature Made Fish Oil	2	pill	Pill	Costco	400	$17.99	$0.09	200	35	1.0	1.00
2	Soybean Oil (Kirkland Signature)	30	g	Liquid	Costco	15875	$20.69	$0.04	529	279	0.0	0.00
3	Potassium chloride	1	g	Powder	4allvitamins.com	227	$3.39	$0.01	227	0	0.0	0.00
4	Choline bitartrate	0.75	g	Powder	Amazon	500	$14.99	$0.02	667	0	0.0	0.00
5	Iodised Salt	3.7	g	Powder	local	737	$0.50	$0.00	199	0	0.0	0.00
6	Potassium Gluconate	15	g	Powder	4allvitamins.com	454	$9.29	$0.31	30	0	0.0	0.00
7	MSM Sulfur Powder	7	g	Powder	4allvitamins	454	$12.99	$0.20	65	0	0.0	0.00
8	Whey Protein, Cytosport, Vanilla	40	g	Powder	Costco	2720	$47.99	$0.71	68	156	3.3	30.00
9	Maseca Tamal (Corn Masa Mix)	75	g	Powder	Local Grocery	6804	$14.99	$0.17	91	270	59.3	6.00
10	Pea Flour (ground at home from split peas)	70	g	Powder	Smart & Final	2268	$4.29	$0.13	32	239	42.3	17.20
11	Kirkland Daily Multi	1	pill	Pill	Costco	500	$14.49	$0.03	500	0	0.0	0.00
12	Brown Sugar	70	g	Powder	Smart & Final	1810	$3.49	$0.13	26	238	63.0	0.00
13	Whole Milk, 3.25%	500	g	Liquid	Local	3786	$3.99	$0.53	8	299	26.6	16.39
14	Oat Flour (Honeyville)	60	g	Powder	Honeyville	22680	$55.00	$0.15	378	233	39.6	10.15
15	Super Green Max Plus, 255g	8	g	Powder	Amazon	255	$18.49	$0.58	32	160	24.0	8.00
16	Emergen-C, Raspberry	9.1	g	Powder	Amazon	273	$13.00	$0.43	30	25	6.0	0.00
	Total						$255.57	$3.53		1934	265.1	88.75
	Target									1200	150.0	60.00
	% Reached									161%	177%	148%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1200	1934	161%
Carbohydrates (g)	150	265.1	177%
Protein (g)	60	88.75	148%
Total Fat (g)	40	66.64	167%
Saturated Fat (g)	4	18.04	451%
Monounsaturated Fat (g)	0	13.58
Polyunsaturated Fat (g)	0	21.06
Omega-3 Fatty Acids (g)	1.1	3.14	286%
Omega-6 Fatty Acids (g)	12	16.91	141%
Total Fiber (g)	25	31.2	125%
Soluble Fiber (g)	0	1.2
Insoluble Fiber (g)	0	1.5
Cholesterol (mg)	300	75	25%

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	5000	21105	10000	422%
Vitamin B6 (mg)	2	12.4	100	619%
Vitamin B12 (ug)	6	40.5		674%
Vitamin C (mg)	60	1235	2000	2059%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	30	1234	1000	4113%
Vitamin K (ug)	90	162		180%
Thiamin (mg)	1.5	3.044		203%
Riboflavin (mg)	1.7	3.569		210%
Niacin (mg)	20	31.017	35	155%
Folate (ug)	400	750	1000	188%
Pantothenic Acid (mg)	10	16.396		164%
Biotin (ug)	30	30		100%
Choline (mg)	425	445.818	3500	105%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	50.85	2.5	> 5000%
Chloride (g)	2.3	2.524	3.6	110%
Chromium (ug)	25	45	35	180%
Copper (mg)	0.9	19.938	10	2215%
Iodine (ug)	150	382	1100	255%
Iron (mg)	18	36.7424	45	204%
Magnesium (mg)	400	416.8		104%
Manganese (mg)	1.8	7.521	11	418%
Molybdenum (ug)	45	122	2000	271%
Phosphorus (g)	0.7	39.223	4	> 5000%
Potassium (g)	4.7	204.87		4359%
Selenium (ug)	55	75	400	136%
Sodium (g)	1.5	61.733	2.3	4116%
Sulfur (g)	2	2.33		117%
Zinc (mg)	15	17.4811	40	117%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Active Female - 31-50 Pregnant	davesays	2 Feb '14	2 Feb '14
Female - 31-50 Weightloss 1500cal	davesays	2 Feb '14	23 Feb '15
This recipe	jstarley	7 Mar '15	23 Feb '15

jstar's Female: Nutrient Based: Weightloss: 30's: Non-active

Nutrition Facts

Nutrient Profile: jstar's: Obese: Female: Weight loss: 30'sChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: jstar's: Obese: Female: Weight loss: 30's Change