Name: Hida's Gonna Make This
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 30g Organic Coconut Flour; 20g Bob's Red Mill Chia Seeds; 4g Sea Salt; 10.3g Potassium Citrate; 1g Choline Bitartrate; 25ml Extra Virgin Olive Oil; 25ml MCT Oil; 1pill Kirkland Signature Daily Multi; 1pill NOW Vitamin K; 1g Vitamin D Supplement; 60g Oat Flour/Powder; 60g Whey protein isolate; 0g Calcium Phosphate; 0.5g Spices, cinnamon, ground; 2g Calcium carbonate

Amount		Ingredient	$ / day	Source
30	g	Organic Coconut Flour	$0.13	Amazon (S)
20	g	Bob's Red Mill Chia Seeds	$0.28	Amazon (S)
4	g	Sea Salt	$0.01	Amazon (S)
10.3	g	Potassium Citrate	$0.30	Amazon
1	g	Choline Bitartrate	$0.04	Amazon
25	ml	Extra Virgin Olive Oil	$0.30	Amazon
25	ml	MCT Oil	$0.47	Amazon
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
1	pill	NOW Vitamin K	$0.07	Amazon
1	g	Vitamin D Supplement	$0.02	Amazon
60	g	Oat Flour/Powder	$0.29	Bob's Red Mill (4x 22oz)
60	g	Whey protein isolate	$1.43	Amazon
0	g	Calcium Phosphate	$0.00	Amazon
0.5	g	Spices, cinnamon, ground	$0.00
2	g	Calcium carbonate	$0.03	iHerb
Amounts for: Total Daily Cost:			$3.41	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

19% Carb, 26% Protein, 55% Fat

Calories1090

% Daily Values*

26%

Total Carbohydrate49g

96%

Dietary Fiber 24g

111%

Protein68g

150%

Total Fat63g

Saturated Fat31g

Monounsaturated Fat19g

Polyunsaturated Fat9g

348%

Omega-3 Fatty Acids4g

45%

Omega-6 Fatty Acids5g

Cholesterol20mg

Calcium 137%	•	Vitamin A 502%
Chloride 112%	•	Vitamin B6 160%
Chromium 140%	•	Vitamin B12 250%
Copper 162%	•	Vitamin C 122%
Iodine 100%	•	Vitamin D 400%
Iron 127%	•	Vitamin E 114%
Magnesium 97%	•	Vitamin K 157%
Manganese 321%	•	Thiamin 188%
Molybdenum 386%	•	Riboflavin 164%
Phosphorus 101%	•	Niacin 163%
Potassium 94%	•	Folate 134%
Selenium 163%	•	Pantothenic Acid 204%
Sodium 112%	•	Biotin 100%
Sulfur 19%	•	Choline 99%
Zinc 177%

* Percent Daily Values are based on "Female Sedentary - weight loss goal 1500 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	Organic Coconut Flour	30	g	Powder	Amazon (S)	11340	$47.70	$0.13	378	87	6.4	6.50
2	Bob's Red Mill Chia Seeds	20	g	Powder	Amazon (S)	1812	$25.01	$0.28	91	97	0.2	3.31
3	Sea Salt	4	g	Powder	Amazon (S)	3628	$9.14	$0.01	907	0	0.0	0.00
4	Potassium Citrate	10.3	g	Powder	Amazon	1000	$28.96	$0.30	97	0	0.0	0.00
5	Choline Bitartrate	1	g	Powder	Amazon	500	$21.70	$0.04	500	0	0.0	0.00
6	Extra Virgin Olive Oil	25	ml	Liquid	Amazon	3000	$36.27	$0.30	120	203	0.0	0.00
7	MCT Oil	25	ml	Liquid	Amazon	2838	$53.90	$0.47	114	193	0.0	0.00
8	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
9	NOW Vitamin K	1	pill	Pill	Amazon	100	$6.90	$0.07	100	0	0.0	0.00
10	Vitamin D Supplement	1	g	Liquid	Amazon	900	$19.95	$0.02	900	0	0.0	0.00
11	Oat Flour/Powder	60	g	Powder	Bob's Red Mill (4x 22oz)	2495	$12.19	$0.29	42	264	35.5	8.82
12	Whey protein isolate	60	g	Powder	Amazon	2270	$53.99	$1.43	38	245	6.1	48.98
13	Calcium Phosphate	0	g	Powder	Amazon	453	$14.70	$0.00		0	0.0	0.00
14	Spices, cinnamon, ground	0.5	g	Powder		0	$0.00	$0.00	0	1	0.4	0.02
15	Calcium carbonate	2	g	Powder	iHerb	340	$5.89	$0.03	170	0	0.0	0.00
	Total						$353.29	$3.41		1090	48.6	67.62
	Target									1500	188.0	61.00
	% Reached									73%	26%	111%
	Safe Maximum									2000	335.0	94.00
	% Max Reached									55%	15%	72%

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	1090	2000	73%
Carbohydrates (g)	188	48.6	335	26%
Protein (g)	61	67.62	94	111%
Total Fat (g)	42	62.8	80	150%
Saturated Fat (g)	0	30.85
Monounsaturated Fat (g)	0	19.06
Polyunsaturated Fat (g)	0	9.16
Omega-3 Fatty Acids (g)	1.1	3.83		348%
Omega-6 Fatty Acids (g)	12	5.35		45%
Total Fiber (g)	25	24		96%
Soluble Fiber (g)	0	2.9
Insoluble Fiber (g)	0	9.3
Cholesterol (mg)	0	20.408

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	3512	10000	502%
Vitamin B6 (mg)	1.3	2.1	100	160%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	75	91	2000	122%
Vitamin D (IU)	600	2400	4000	400%
Vitamin E (IU)	30	34	1000	114%
Vitamin K (ug)	90	141		157%
Thiamin (mg)	1.1	2.064		188%
Riboflavin (mg)	1.1	1.8		164%
Niacin (mg)	14	22.835	35	163%
Folate (ug)	400	537	1000	134%
Pantothenic Acid (mg)	5	10.212		204%
Biotin (ug)	30	30		100%
Choline (mg)	425	421.694	3500	99%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.37	2.5	137%
Chloride (g)	2.3	2.585	3.6	112%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	1.457	10	162%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	22.8431	45	127%
Magnesium (mg)	310	300		97%
Manganese (mg)	1.8	5.782	11	321%
Molybdenum (ug)	45	174	2000	386%
Phosphorus (g)	0.7	0.709	4	101%
Potassium (g)	4.7	4.426		94%
Selenium (ug)	55	89	400	163%
Sodium (g)	1.5	1.683	2.3	112%
Sulfur (g)	2	0.38		19%
Zinc (mg)	8	14.1752	40	177%

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Hida's Gonna Make This

Nutrition Facts

Nutrient Profile: Female Sedentary - weight loss goal 1500 caloriesChange

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Nutrient Profile: Female Sedentary - weight loss goal 1500 calories Change