Name: Simple, Cheap, Good Nutrition v4.5 (Soy Protien)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 200g Fine Powdered Oats; 70g Whey Protein Isolate; 30g Macro Chia Seeds; 55ml Extra Virgin Olive Oil; 4g Psyllium Husk Powder; 5g NOW Foods Lecithin Granules; 6g Orange Triad + Greens; 4g Iodised Salt; 1pill Vitamin D; 0.25ml Vitamin K; 70g Maltodextrin; 70g Palatinose; 0.2g Vitamin B12 (Cyanocobalamin); 0.2g Vitamin A; 9g Potassium Gluconate; 100g Soy protein isolate; 1g Vanilla; 1/8 tsp Xanthan Gum

Amount		Volume		Ingredient	$ / day	Source
200	g			Fine Powdered Oats	$1.56	Bulk Nutrients
70	g			Whey Protein Isolate	$2.24	Bulk Nutrients
30	g			Macro Chia Seeds	$0.96	local
55	ml			Extra Virgin Olive Oil	$0.55	local
4	g			Psyllium Husk Powder	$0.06	local
5	g			NOW Foods Lecithin Granules	$0.12	local
6	g			Orange Triad + Greens	$0.50	Bodybuilding.com
4	g			Iodised Salt	$0.01	Local
1	pill			Vitamin D	$0.04	iHerb
0.25	ml			Vitamin K	$0.54	iHerb
70	g			Maltodextrin	$0.56	Nutrients Direct
70	g			Palatinose	$0.70	Ebay (MyProtein EStore - Shipping is cheaper)
0.2	g			Vitamin B12 (Cyanocobalamin)	$0.12	Purebulk
0.2	g			Vitamin A	$0.03	PureBulk
9	g			Potassium Gluconate	$0.28	Pure Bulk
100	g			Soy protein isolate	$1.99	Amazon
1	g			Vanilla	$0.15	Bulk Nutrients
1	g	⅛	tsp	Xanthan Gum	$0.04	Amazon
Amounts for: Total Daily Cost:					$10.45	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

43% Carb, 27% Protein, 30% Fat

Calories2557

% Daily Values*

112%

Total Carbohydrate276g

123%

Dietary Fiber 37g

95%

Protein176g

104%

Total Fat86g

Saturated Fat12g

Monounsaturated Fat42g

Polyunsaturated Fat17g

119%

Omega-3 Fatty Acids6g

69%

Omega-6 Fatty Acids11g

Cholesterol12mg

Calcium 94%	•	Vitamin A 201%
Chloride 116%	•	Vitamin B6 1085%
Chromium 110%	•	Vitamin B12 226%
Copper 404%	•	Vitamin C 262%
Iodine 208%	•	Vitamin D 144%
Iron 326%	•	Vitamin E 143%
Magnesium 139%	•	Vitamin K 1012%
Manganese 459%	•	Thiamin 1274%
Molybdenum 377%	•	Riboflavin 1080%
Phosphorus 344%	•	Niacin 287%
Potassium 125%	•	Folate 142%
Selenium 285%	•	Pantothenic Acid 962%
Sodium 197%	•	Biotin 436%
Sulfur 221%	•	Choline 249%
Zinc 135%

* Percent Daily Values are based on "Rainbow Spacedancer's Rainbow Spacedancer's Quick Weight Loss when paired with Exercise x4 per week. US RDI Modified by Examine.". 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	Fine Powdered Oats	200	g	Powder	Bulk Nutrients	5000	$39.00	$1.56	25	768	116.2	24.20
2	Whey Protein Isolate	70	g	Powder	Bulk Nutrients	1000	$32.00	$2.24	14	268	0.6	63.98
3	Macro Chia Seeds	30	g	Powder	local	250	$8.00	$0.96	8	146	12.6	4.96
4	Extra Virgin Olive Oil	55	ml	Liquid	local	1000	$10.00	$0.55	18	446	0.0	0.00
5	Psyllium Husk Powder	4	g	Powder	local	500	$7.99	$0.06	125	15	3.6	0.00
6	NOW Foods Lecithin Granules	5	g	Powder	local	250	$5.85	$0.12	50	35	0.5	0.00
7	Orange Triad + Greens	6	g	Powder	Bodybuilding.com	413	$34.69	$0.50	69	7	0.4	0.44
8	Iodised Salt	4	g	Powder	Local	500	$0.90	$0.01	125	0	0.0	0.00
9	Vitamin D	1	pill	Pill	iHerb	180	$7.26	$0.04	180	0	0.0	0.00
10	Vitamin K	0.25	ml	Liquid	iHerb	30	$64.90	$0.54	120	0	0.0	0.00
11	Maltodextrin	70	g	Powder	Nutrients Direct	1000	$8.00	$0.56	14	264	65.1	0.00
12	Palatinose	70	g	Powder	Ebay (MyProtein EStore - Shipping is cheaper)	5000	$50.00	$0.70	71	265	66.5	0.00
13	Vitamin B12 (Cyanocobalamin)	0.2	g	Powder	Purebulk	10	$5.75	$0.12	50	0	0.0	0.00
14	Vitamin A	0.2	g	Powder	PureBulk	100	$14.50	$0.03	500	0	0.0	0.00
15	Potassium Gluconate	9	g	Powder	Pure Bulk	500	$15.75	$0.28	56	0	0.0	0.00
16	Soy protein isolate	100	g	Powder	Amazon	907	$18.09	$1.99	9	340	9.5	82.00
17	Vanilla	1	g	Powder	Bulk Nutrients	80	$12.00	$0.15	80	0	0.0	0.00
18	Xanthan Gum	1	g	Powder	Amazon	454	$15.95	$0.04	454	3	0.8	0.00
	Total						$350.63	$10.45		2557	275.8	175.58
	Target									2457	246.0	184.00
	% Reached									104%	112%	95%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2457	2557	104%
Carbohydrates (g)	246	275.8	112%
Protein (g)	184	175.58	95%
Total Fat (g)	82	85.5	104%
Saturated Fat (g)	0	11.66
Monounsaturated Fat (g)	0	41.64
Polyunsaturated Fat (g)	0	17.03
Omega-3 Fatty Acids (g)	5	5.94	119%
Omega-6 Fatty Acids (g)	16	11.09	69%
Total Fiber (g)	30	37	123%
Soluble Fiber (g)	15	12.9	86%
Insoluble Fiber (g)	15	20.6	137%
Cholesterol (mg)	0	12.245

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6044	10000	201%
Vitamin B6 (mg)	1.3	14.1	100	1085%
Vitamin B12 (ug)	1000	2264.3		226%
Vitamin C (mg)	100	262	2000	262%
Vitamin D (IU)	2000	2873	10000	144%
Vitamin E (IU)	20	29	400	143%
Vitamin K (ug)	1000	10122		1012%
Thiamin (mg)	1.2	15.287		1274%
Riboflavin (mg)	1.3	14.034		1080%
Niacin (mg)	20	57.425	500	287%
Folate (ug)	400	569	1000	142%
Pantothenic Acid (mg)	5	48.106		962%
Biotin (ug)	30	131		436%
Choline (mg)	550	1367.451	3500	249%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.94	2	94%
Chloride (g)	2.3	2.672	3.6	116%
Chromium (ug)	35	38		110%
Copper (mg)	0.9	3.638	10	404%
Iodine (ug)	150	312	500	208%
Iron (mg)	8	26.0508	45	326%
Magnesium (mg)	420	584	600	139%
Manganese (mg)	2.3	10.567	11	459%
Molybdenum (ug)	45	170	500	377%
Phosphorus (g)	0.7	2.406	4	344%
Potassium (g)	3.5	4.386		125%
Selenium (ug)	55	157	400	285%
Sodium (g)	1.5	2.953	2.3	197%
Sulfur (g)	2	4.41		221%
Zinc (mg)	20	26.9689	40	135%

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Simple, Cheap, Good Nutrition v4.5 (Soy Protien)

Nutrition Facts

Nutrient Profile: Rainbow Spacedancer's Rainbow Spacedancer's Quick Weight Loss when paired with Exercise x4 per week. US RDI Modified by Examine.Change

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