Name: What Kells is Eating Right Now
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 300g Masa Harina; 172g Whey Protein Isolate (Unflavored); 12g Bob's Red Mill Soy Lecithin Granules; 32g Bob's Red Mill Chia Seeds; 10g Navitas Naturals Organic Raw Cacao; 4g Organic Ceylon Cinnamon Powder; 4g Potassium Citrate; 4g Sea Salt; 29.5ml MCT Oil; 29.5ml Extra Virgin Olive Oil; 0.112ml Now Foods Vitamin D-3; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets

Amount		Ingredient	$ / day	Source
300	g	Masa Harina	$1.79	Amazon
172	g	Whey Protein Isolate (Unflavored)	$4.19	Amazon (S)
12	g	Bob's Red Mill Soy Lecithin Granules	$0.22	Amazon (S)
32	g	Bob's Red Mill Chia Seeds	$0.44	Amazon (S)
10	g	Navitas Naturals Organic Raw Cacao	$0.27	Amazon (S)
4	g	Organic Ceylon Cinnamon Powder	$0.25	Amazon
4	g	Potassium Citrate	$0.12	Amazon
4	g	Sea Salt	$0.01	Amazon (S)
29.5	ml	MCT Oil	$0.56	Amazon
29.5	ml	Extra Virgin Olive Oil	$0.36	Amazon
0.112	ml	Now Foods Vitamin D-3	$0.02	Amazon (S)
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Amazon
Amounts for: Total Daily Cost:			$8.25	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 30% Protein, 30% Fat

Calories2493

% Daily Values*

114%

Total Carbohydrate257g

135%

Dietary Fiber 38g

112%

Protein189g

114%

Total Fat86g

Saturated Fat37g

Monounsaturated Fat25g

Polyunsaturated Fat18g

399%

Omega-3 Fatty Acids6g

71%

Omega-6 Fatty Acids12g

Cholesterol21mg

Calcium 209%	•	Vitamin A 285%
Chloride 109%	•	Vitamin B6 418%
Chromium 100%	•	Vitamin B12 500%
Copper 459%	•	Vitamin C 171%
Iodine 100%	•	Vitamin D 133%
Iron 384%	•	Vitamin E 246%
Magnesium 224%	•	Vitamin K 112%
Manganese 248%	•	Thiamin 323%
Molybdenum 100%	•	Riboflavin 290%
Phosphorus 300%	•	Niacin 300%
Potassium 117%	•	Folate 252%
Selenium 338%	•	Pantothenic Acid 412%
Sodium 148%	•	Biotin 100%
Sulfur 471%	•	Choline 144%
Zinc 306%

* Percent Daily Values are based on "Kells's 40-30-30 Weightloss". 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	300	g	Powder	Amazon	2000	$11.92	$1.79	7	1095	228.9	27.84
2	Whey Protein Isolate (Unflavored)	172	g	Powder	Amazon (S)	2268	$55.24	$4.19	13	654	5.2	153.57
3	Bob's Red Mill Soy Lecithin Granules	12	g	Powder	Amazon (S)	1812	$33.75	$0.22	151	90	1.5	0.00
4	Bob's Red Mill Chia Seeds	32	g	Powder	Amazon (S)	1812	$25.01	$0.44	57	156	13.5	5.29
5	Navitas Naturals Organic Raw Cacao	10	g	Powder	Amazon (S)	908	$24.73	$0.27	91	23	5.8	1.96
6	Organic Ceylon Cinnamon Powder	4	g	Powder	Amazon	453	$27.99	$0.25	113	10	2.0	0.16
7	Potassium Citrate	4	g	Powder	Amazon	1000	$28.96	$0.12	250	0	0.0	0.00
8	Sea Salt	4	g	Powder	Amazon (S)	3628	$9.14	$0.01	907	0	0.0	0.00
9	MCT Oil	29.5	ml	Liquid	Amazon	2838	$53.90	$0.56	96	227	0.0	0.00
10	Extra Virgin Olive Oil	29.5	ml	Liquid	Amazon	3000	$36.27	$0.36	102	239	0.0	0.00
11	Now Foods Vitamin D-3	0.112	ml	Liquid	Amazon (S)	60	$9.99	$0.02	536	0	0.0	0.00
12	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	$13.99	$0.03	500	0	0.0	0.00
	Total						$330.89	$8.25		2493	256.8	188.82
	Target									2252	225.0	169.00
	% Reached									111%	114%	112%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2252	2493	111%
Carbohydrates (g)	225	256.8	114%
Protein (g)	169	188.82	112%
Total Fat (g)	75	85.84	114%
Saturated Fat (g)	0	37.03
Monounsaturated Fat (g)	0	24.86
Polyunsaturated Fat (g)	0	18.39
Omega-3 Fatty Acids (g)	1.6	6.38	399%
Omega-6 Fatty Acids (g)	17	12.01	71%
Total Fiber (g)	28	37.8	135%
Soluble Fiber (g)	0	8.4
Insoluble Fiber (g)	0	29.4
Cholesterol (mg)	0	20.64

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8548	10000	285%
Vitamin B6 (mg)	1.3	5.4	100	418%
Vitamin B12 (ug)	2.4	12		500%
Vitamin C (mg)	90	154	2000	171%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	49	1000	246%
Vitamin K (ug)	120	134		112%
Thiamin (mg)	1.2	3.876		323%
Riboflavin (mg)	1.3	3.771		290%
Niacin (mg)	16	48	35	300%
Folate (ug)	400	1007	1000	252%
Pantothenic Acid (mg)	5	20.616		412%
Biotin (ug)	30	30		100%
Choline (mg)	550	789.381	3500	144%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.09	2.5	209%
Chloride (g)	2.3	2.512	3.6	109%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	4.128	10	459%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	30.7481	45	384%
Magnesium (mg)	420	939.3		224%
Manganese (mg)	2.3	5.695	11	248%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	2.101	4	300%
Potassium (g)	3.5	4.109		117%
Selenium (ug)	55	186	400	338%
Sodium (g)	1.5	2.226	2.3	148%
Sulfur (g)	2	9.42		471%
Zinc (mg)	11	33.6182	40	306%

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What Kells is Eating Right Now

Nutrition Facts

Nutrient Profile: Kells's 40-30-30 WeightlossChange

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Nutrient Profile: Kells's 40-30-30 Weightloss Change