Name: ugh Hida's Gonna Make This
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 30g Organic Coconut Flour; 40g Bob's Red Mill Chia Seeds; 4g Sea Salt; 10.3g Potassium Citrate; 1.5g Choline Bitartrate; 25ml Extra Virgin Olive Oil; 25ml MCT Oil; 1pill Kirkland Signature Daily Multi; 1pill NOW Vitamin K; 1g Vitamin D Supplement; 50g Oat Flour/Powder; 45g Whey protein isolate; 2g Calcium Phosphate; 10g Arrowroot flour; 5g MSM Sulfur Powder; 15g Gelatins, dry powder, unsweetened

Amount		Ingredient	$ / day	Source
30	g	Organic Coconut Flour	$0.13	Amazon (S)
40	g	Bob's Red Mill Chia Seeds	$0.55	Amazon (S)
4	g	Sea Salt	$0.01	Amazon (S)
10.3	g	Potassium Citrate	$0.30	Amazon
1.5	g	Choline Bitartrate	$0.07	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
50	g	Oat Flour/Powder	$0.24	Bob's Red Mill (4x 22oz)
45	g	Whey protein isolate	$1.07	Amazon
2	g	Calcium Phosphate	$0.06	Amazon
10	g	Arrowroot flour	$0.00
5	g	MSM Sulfur Powder	$0.29	Amazon
15	g	Gelatins, dry powder, unsweetened	$0.00
Amounts for: Total Daily Cost:			$3.62	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

14% Carb, 41% Protein, 45% Fat

Calories1452

% Daily Values*

20%

Total Carbohydrate50g

113%

Dietary Fiber 32g

168%

Protein143g

104%

Total Fat68g

Saturated Fat31g

Monounsaturated Fat19g

Polyunsaturated Fat14g

461%

Omega-3 Fatty Acids7g

36%

Omega-6 Fatty Acids6g

Cholesterol15mg

Calcium 129%	•	Vitamin A 117%
Chloride 112%	•	Vitamin B6 160%
Chromium 100%	•	Vitamin B12 250%
Copper 418%	•	Vitamin C 102%
Iodine 100%	•	Vitamin D 400%
Iron 314%	•	Vitamin E 170%
Magnesium 87%	•	Vitamin K 117%
Manganese 260%	•	Thiamin 179%
Molybdenum 342%	•	Riboflavin 158%
Phosphorus 186%	•	Niacin 153%
Potassium 127%	•	Folate 144%
Selenium 248%	•	Pantothenic Acid 207%
Sodium 124%	•	Biotin 100%
Sulfur 141%	•	Choline 119%
Zinc 136%

* 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	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	40	g	Powder	Amazon (S)	1812	$25.01	$0.55	45	194	0.4	6.62
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	1.5	g	Powder	Amazon	500	$21.70	$0.07	333	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	50	g	Powder	Bob's Red Mill (4x 22oz)	2495	$12.19	$0.24	50	220	29.6	7.35
12	Whey protein isolate	45	g	Powder	Amazon	2270	$53.99	$1.07	50	184	4.6	36.73
13	Calcium Phosphate	2	g	Powder	Amazon	453	$14.70	$0.06	227	0	0.0	0.00
14	Arrowroot flour	10	g	Powder		0	$0.00	$0.00	0	36	8.8	0.03
15	MSM Sulfur Powder	5	g	Powder	Amazon	200	$11.46	$0.29	40	0	0.0	0.00
16	Gelatins, dry powder, unsweetened	15	g	Powder		0	$0.00	$0.00	0	335	0.0	85.60
	Total						$358.86	$3.62		1452	49.8	142.83
	Target									2000	250.0	85.00
	% Reached									73%	20%	168%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1452	73%
Carbohydrates (g)	250	49.8	20%
Protein (g)	85	142.83	168%
Total Fat (g)	65	67.63	104%
Saturated Fat (g)		31.42
Monounsaturated Fat (g)		19.29
Polyunsaturated Fat (g)		13.58
Omega-3 Fatty Acids (g)	1.6	7.38	461%
Omega-6 Fatty Acids (g)	17	6.2	36%
Total Fiber (g)	28	31.6	113%
Soluble Fiber (g)		3.6
Insoluble Fiber (g)		16.1
Cholesterol (mg)	0	15.306

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3522	10000	117%
Vitamin B6 (mg)	1.3	2.1	100	160%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	92	2000	102%
Vitamin D (IU)	600	2400	4000	400%
Vitamin E (IU)	20	34	1000	170%
Vitamin K (ug)	120	140		117%
Thiamin (mg)	1.2	2.143		179%
Riboflavin (mg)	1.3	2.054		158%
Niacin (mg)	16	24.529	35	153%
Folate (ug)	400	574	1000	144%
Pantothenic Acid (mg)	5	10.328		207%
Biotin (ug)	30	30		100%
Choline (mg)	550	657.149	3500	119%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.29	2.5	129%
Chloride (g)	2.3	2.567	3.6	112%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	3.765	10	418%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	25.0885	45	314%
Magnesium (mg)	420	365.5		87%
Manganese (mg)	2.3	5.991	11	260%
Molybdenum (ug)	45	154	2000	342%
Phosphorus (g)	0.7	1.3	4	186%
Potassium (g)	3.5	4.429		127%
Selenium (ug)	55	137	400	248%
Sodium (g)	1.5	1.855	2.3	124%
Sulfur (g)	2	2.83		141%
Zinc (mg)	11	14.909	40	136%

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ugh Hida's Gonna Make This

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change