Name: Baked Oatmeal 2.0: 45:25:30
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 11/4 cups Rolled Oats; 100g Whole Wheat Flour; 90g EAS Whey Protein Powder (Vanilla); 1/4 cup Canola Oil; 2portion Eggs; 25g Brown Sugar; 22g Flaxseed Meal; 3.8g Iodized Salt; 0.3g Choline bitartrate; 1.6g Now Foods Calcium Citrate; 1g Saigon Cinnamon; 1g Allspice; 0.75g Spices, cloves, ground; 1pill Kirkland Signature Daily Multi; 0g Potassium Gluconate

Amount		Volume		Ingredient	$ / day	Source
145	g	1¼	cups	Rolled Oats	$0.25	Costco
100	g			Whole Wheat Flour	$0.18	Amazon
90	g			EAS Whey Protein Powder (Vanilla)	$1.71	Amazon
35	ml	¼	cup	Canola Oil	$0.07	Amazon
2	portion			Eggs	$0.42	Local
25	g			Brown Sugar	$0.10	Amazon
22	g			Flaxseed Meal	$0.13	Amazon
3.8	g			Iodized Salt	$0.01	Amazon
0.3	g			Choline bitartrate	$0.00	Amazon
1.6	g			Now Foods Calcium Citrate	$0.06	Amazon
1	g			Saigon Cinnamon	$0.02	Amazon
1	g			Allspice	$0.03	Amazon
0.75	g			Spices, cloves, ground	$0.03	Amazon
1	pill			Kirkland Signature Daily Multi	$0.03	Amazon
0	g			Potassium Gluconate	$0.00	Amazon
Amounts for: Total Daily Cost:					$3.04	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

44% Carb, 25% Protein, 31% Fat

Calories2009

% Daily Values*

100%

Total Carbohydrate226g

116%

Dietary Fiber 32g

103%

Protein130g

102%

Total Fat69g

Saturated Fat10g

Monounsaturated Fat19g

Polyunsaturated Fat10g

395%

Omega-3 Fatty Acids6g

86%

Omega-6 Fatty Acids15g

Cholesterol668mg

Calcium 101%	•	Vitamin A 136%
Chloride 102%	•	Vitamin B6 313%
Chromium 100%	•	Vitamin B12 414%
Copper 396%	•	Vitamin C 101%
Iodine 219%	•	Vitamin D 73%
Iron 404%	•	Vitamin E 201%
Magnesium 180%	•	Vitamin K 39%
Manganese 556%	•	Thiamin 328%
Molybdenum 100%	•	Riboflavin 279%
Phosphorus 310%	•	Niacin 246%
Potassium 57%	•	Folate 224%
Selenium 411%	•	Pantothenic Acid 277%
Sodium 145%	•	Biotin 100%
Sulfur 168%	•	Choline 106%
Zinc 269%

* Percent Daily Values are based on "45:25:30". 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	Rolled Oats	145	g	Powder	Costco	4536	$7.89	$0.25	31	550	100.0	19.00
2	Whole Wheat Flour	100	g	Powder	Amazon	2270	$3.98	$0.18	23	340	72.0	13.00
3	EAS Whey Protein Powder (Vanilla)	90	g	Powder	Amazon	2268	$42.97	$1.71	25	462	21.5	80.00
4	Canola Oil	35	ml	Liquid	Amazon	1420	$2.83	$0.07	41	280	0.0	0.00
5	Eggs	2	portion	Liquid	Local	12	$2.50	$0.42	6	160	0.0	14.00
6	Brown Sugar	25	g	Powder	Amazon	500	$2.00	$0.10	20	95	24.5	0.03
7	Flaxseed Meal	22	g	Powder	Amazon	1814	$10.84	$0.13	82	117	6.4	3.96
8	Iodized Salt	3.8	g	Powder	Amazon	737	$2.09	$0.01	194	0	0.0	0.00
9	Choline bitartrate	0.3	g	Powder	Amazon	500	$4.99	$0.00	1667	0	0.0	0.00
10	Now Foods Calcium Citrate	1.6	g	Powder	Amazon	227	$8.24	$0.06	142	0	0.0	0.00
11	Saigon Cinnamon	1	g	Powder	Amazon	606	$11.88	$0.02	606	2	0.8	0.04
12	Allspice	1	g	Powder	Amazon	170	$5.79	$0.03	170	0	0.0	0.00
13	Spices, cloves, ground	0.75	g	Powder	Amazon	454	$19.88	$0.03	605	2	0.5	0.04
14	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
15	Potassium Gluconate	0	g	Powder	Amazon	454	$11.49	$0.00		0	0.0	0.00
	Total						$154.36	$3.04		2009	225.8	130.07
	Target									2010	226.0	126.00
	% Reached									100%	100%	103%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2010	2009	100%
Carbohydrates (g)	226	225.8	100%
Protein (g)	126	130.07	103%
Total Fat (g)	67	68.61	102%
Saturated Fat (g)	0	9.64
Monounsaturated Fat (g)	0	18.88
Polyunsaturated Fat (g)	0	10.36
Omega-3 Fatty Acids (g)	1.6	6.32	395%
Omega-6 Fatty Acids (g)	17	14.66	86%
Total Fiber (g)	28	32.4	116%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	668

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4066	10000	136%
Vitamin B6 (mg)	1.3	4.1	100	313%
Vitamin B12 (ug)	2.4	9.9		414%
Vitamin C (mg)	90	91	2000	101%
Vitamin D (IU)	600	435	4000	73%
Vitamin E (IU)	20	40	1000	201%
Vitamin K (ug)	120	46		39%
Thiamin (mg)	1.2	3.937		328%
Riboflavin (mg)	1.3	3.629		279%
Niacin (mg)	16	39.284	35	246%
Folate (ug)	400	897	1000	224%
Pantothenic Acid (mg)	5	13.85		277%
Biotin (ug)	30	30		100%
Choline (mg)	550	581.043	3500	106%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.01	2.5	101%
Chloride (g)	2.3	2.352	3.6	102%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	3.56	10	396%
Iodine (ug)	150	329	1100	219%
Iron (mg)	8	32.3399	45	404%
Magnesium (mg)	420	757.3		180%
Manganese (mg)	2.3	12.788	11	556%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	2.167	4	310%
Potassium (g)	3.5	2.003		57%
Selenium (ug)	55	226	400	411%
Sodium (g)	1.5	2.168	2.3	145%
Sulfur (g)	2	3.35		168%
Zinc (mg)	11	29.5697	40	269%

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Baked Oatmeal 2.0: 45:25:30 BakedTasty!

Nutrition Facts

Nutrient Profile: 45:25:30 Change

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Baked Oatmeal 2.0: 45:25:30 BakedTasty!

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