Name: Solid Foods
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0g Rice, white, glutinous, cooked; 540g Beans, baked, home prepared; 1pill Vitamin K supplement; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 2pill Calcium Citrate; 15g Soy protein isolate; 300g Egg, whole, cooked, scrambled; 700g Potatoes, baked, flesh, with salt; 4g Canola Oil

Amount		Ingredient	$ / day	Source
0	g	Rice, white, glutinous, cooked	$0.00	Walmart
540	g	Beans, baked, home prepared	$1.78	Walmart
1	pill	Vitamin K supplement	$0.05	Vitamin Shoppe
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Amazon
2	pill	Calcium Citrate	$0.07	Kirkland
15	g	Soy protein isolate	$0.12	Honeyville
300	g	Egg, whole, cooked, scrambled	$0.75	Walmart
700	g	Potatoes, baked, flesh, with salt	$0.23	Walmart
4	g	Canola Oil	$0.01	Amazon
Amounts for: Total Daily Cost:			$3.04	Add Ingredients to Amazon Cart

-2 cups cooked white rice

-3 cups cooked beans

-6 eggs

-1 large potato

-1 1/2 tablespoons soy protein

-1 pinch of potassium citrate

Enjoy :)

Nutrition Facts

Amount Per Day

54% Carb, 17% Protein, 29% Fat

Calories2021

% Daily Values*

109%

Total Carbohydrate274g

147%

Dietary Fiber 41g

101%

Protein86g

101%

Total Fat66g

Saturated Fat21g

Monounsaturated Fat27g

Polyunsaturated Fat13g

95%

Omega-3 Fatty Acids2g

63%

Omega-6 Fatty Acids11g

Cholesterol858mg

Calcium 129%	•	Vitamin A 174%
Chloride 14%	•	Vitamin B6 1153%
Chromium 100%	•	Vitamin B12 345%
Copper 517%	•	Vitamin C 206%
Iodine 100%	•	Vitamin D 201%
Iron 466%	•	Vitamin E 173%
Magnesium 149%	•	Vitamin K 117%
Manganese 265%	•	Thiamin 260%
Molybdenum 100%	•	Riboflavin 250%
Phosphorus 237%	•	Niacin 203%
Potassium 147%	•	Folate 239%
Selenium 288%	•	Pantothenic Acid 368%
Sodium 304%	•	Biotin 100%
Sulfur 150%	•	Choline 144%
Zinc 279%

* 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	Rice, white, glutinous, cooked	0	g	Powder	Walmart	4450	$6.00	$0.00		0	0.0	0.00
2	Beans, baked, home prepared	540	g	Powder	Walmart	4550	$15.00	$1.78	8	837	116.8	29.92
3	Vitamin K supplement	1	pill	Pill	Vitamin Shoppe	100	$4.99	$0.05	100	0	0.0	0.00
4	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
5	Calcium Citrate	2	pill	Powder	Kirkland	500	$16.38	$0.07	250	0	0.0	0.00
6	Soy protein isolate	15	g	Powder	Honeyville	19976	$161.99	$0.12	1332	51	1.1	12.11
7	Egg, whole, cooked, scrambled	300	g	Powder	Walmart	600	$1.50	$0.75	2	447	4.8	29.97
8	Potatoes, baked, flesh, with salt	700	g	Powder	Walmart	4550	$1.50	$0.23	7	651	150.8	13.72
9	Canola Oil	4	g	Liquid	Amazon	13852	$33.76	$0.01	3463	35	0.0	0.00
	Total						$258.11	$3.04		2021	273.6	85.71
	Target									2000	250.0	85.00
	% Reached									101%	109%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2021	101%
Carbohydrates (g)	250	273.6	109%
Protein (g)	85	85.71	101%
Total Fat (g)	65	65.96	101%
Saturated Fat (g)		21.07
Monounsaturated Fat (g)		27.29
Polyunsaturated Fat (g)		12.99
Omega-3 Fatty Acids (g)	1.6	1.53	95%
Omega-6 Fatty Acids (g)	17	10.76	63%
Total Fiber (g)	28	41	147%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	858

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5234	10000	174%
Vitamin B6 (mg)	1.3	15	100	1153%
Vitamin B12 (ug)	2.4	8.3		345%
Vitamin C (mg)	90	186	2000	206%
Vitamin D (IU)	600	1205	4000	201%
Vitamin E (IU)	20	35	1000	173%
Vitamin K (ug)	120	141		117%
Thiamin (mg)	1.2	3.119		260%
Riboflavin (mg)	1.3	3.255		250%
Niacin (mg)	16	32.406	35	203%
Folate (ug)	400	957	1000	239%
Pantothenic Acid (mg)	5	18.388		368%
Biotin (ug)	30	30		100%
Choline (mg)	550	793.158	3500	144%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.29	2.5	129%
Chloride (g)	2.3	0.32	3.6	14%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	4.655	10	517%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	37.316	45	466%
Magnesium (mg)	420	626		149%
Manganese (mg)	2.3	6.095	11	265%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.659	4	237%
Potassium (g)	3.5	5.158		147%
Selenium (ug)	55	159	400	288%
Sodium (g)	1.5	4.566	2.3	304%
Sulfur (g)	2	3		150%
Zinc (mg)	11	30.692	40	279%

No reviews yet - why not add the first one?

Add Review

Solid Foods