Name: Copy of Donnelly's 100% muscles on the cheap
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 355g Yellow Corn Flour; 85g Soy protein isolate; 49g Canola Oil; 2g Iodized Salt; 6.2g Potassium Citrate; 1.5g MSM Sulfur Powder; 1g Choline bitartrate; 2.5pill Calcium Citrate; 0.25pill Vitamin K supplement; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets

Amount		Ingredient	$ / day	Source
355	g	Yellow Corn Flour	$0.35	Grocery (Walmart)
85	g	Soy protein isolate	$0.59	Honeyville
49	g	Canola Oil	$0.11	Walmart
2	g	Iodized Salt	$0.00	Grocery
6.2	g	Potassium Citrate	$0.20	Amazon
1.5	g	MSM Sulfur Powder	$0.04	Amazon
1	g	Choline bitartrate	$0.01	Amazon
2.5	pill	Calcium Citrate	$0.07	Amazon
0.25	pill	Vitamin K supplement	$0.01	Amazon
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Amazon
Amounts for: Total Daily Cost:			$1.41	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

54% Carb, 18% Protein, 28% Fat

Calories2004

% Daily Values*

112%

Total Carbohydrate279g

110%

Dietary Fiber 31g

110%

Protein93g

101%

Total Fat66g

Saturated Fat6g

Monounsaturated Fat33g

Polyunsaturated Fat22g

200%

Omega-3 Fatty Acids3g

109%

Omega-6 Fatty Acids19g

Cholesterol0mg

Calcium 101%	•	Vitamin A 140%
Chloride 113%	•	Vitamin B6 1225%
Chromium 100%	•	Vitamin B12 250%
Copper 453%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 233%
Iron 487%	•	Vitamin E 204%
Magnesium 134%	•	Vitamin K 143%
Manganese 287%	•	Thiamin 198%
Molybdenum 100%	•	Riboflavin 165%
Phosphorus 248%	•	Niacin 175%
Potassium 100%	•	Folate 185%
Selenium 201%	•	Pantothenic Acid 251%
Sodium 116%	•	Biotin 100%
Sulfur 110%	•	Choline 118%
Zinc 299%

* 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	Yellow Corn Flour	355	g	Powder	Grocery (Walmart)	2000	$2.00	$0.35	6	1282	272.6	24.50
2	Soy protein isolate	85	g	Powder	Honeyville	19976	$137.70	$0.59	235	289	6.3	68.59
3	Canola Oil	49	g	Liquid	Walmart	1278	$2.82	$0.11	26	433	0.0	0.00
4	Iodized Salt	2	g	Powder	Grocery	0	$0.00	$0.00	0	0	0.0	0.00
5	Potassium Citrate	6.2	g	Powder	Amazon	2270	$71.90	$0.20	366	0	0.0	0.00
6	MSM Sulfur Powder	1.5	g	Powder	Amazon	908	$22.97	$0.04	605	0	0.0	0.00
7	Choline bitartrate	1	g	Powder	Amazon	500	$4.99	$0.01	500	0	0.0	0.00
8	Calcium Citrate	2.5	pill	Powder	Amazon	500	$14.49	$0.07	200	0	0.0	0.00
9	Vitamin K supplement	0.25	pill	Pill	Amazon	200	$7.94	$0.01	800	0	0.0	0.00
10	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
	Total						$281.80	$1.41		2004	278.9	93.09
	Target									2000	250.0	85.00
	% Reached									100%	112%	110%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2004	100%
Carbohydrates (g)	250	278.9	112%
Protein (g)	85	93.09	110%
Total Fat (g)	65	65.73	101%
Saturated Fat (g)		6.04
Monounsaturated Fat (g)		32.73
Polyunsaturated Fat (g)		22.01
Omega-3 Fatty Acids (g)	1.6	3.19	200%
Omega-6 Fatty Acids (g)	17	18.55	109%
Total Fiber (g)	28	30.7	110%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4210	10000	140%
Vitamin B6 (mg)	1.3	15.9	100	1225%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	1400	4000	233%
Vitamin E (IU)	20	41	1000	204%
Vitamin K (ug)	120	172		143%
Thiamin (mg)	1.2	2.38		198%
Riboflavin (mg)	1.3	2.14		165%
Niacin (mg)	16	27.935	35	175%
Folate (ug)	400	738	1000	185%
Pantothenic Acid (mg)	5	12.57		251%
Biotin (ug)	30	30		100%
Choline (mg)	550	649.128	3500	118%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.01	2.5	101%
Chloride (g)	2.3	2.608	3.6	113%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	4.074	10	453%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	38.93	45	487%
Magnesium (mg)	420	563.2		134%
Manganese (mg)	2.3	6.6	11	287%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.733	4	248%
Potassium (g)	3.5	3.512		100%
Selenium (ug)	55	110	400	201%
Sodium (g)	1.5	1.737	2.3	116%
Sulfur (g)	2	2.2		110%
Zinc (mg)	11	32.935	40	299%

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Copy of Donnelly's 100% muscles on the cheap

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