Name: MyFood
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 21/2 cups rolled oats (celiacs look for gluten-free oats); 1 tsp Potassium Citrate; 1/2 tsp Iodised Salt; 1/2 tsp Choline bitartrate; 1/4 cup Canola Oil; 2 piece Kirkland Calcium Chews (caramel or chocolate); 1 piece Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 3 scoop CytoSport 100% Whey Protein - Vanilla; 0g Muscle Milk-PBC; 105g Protein supplement, milk based, Muscle Milk, powder

Amount		Volume		Ingredient	$ / day	Source
240	g	2½	cups	rolled oats (celiacs look for gluten-free oats)	$0.42	Costco
6	g	1	tsp	Potassium Citrate	$0.18	Amazon
4	g	½	tsp	Iodised Salt	$0.00	local
2	g	½	tsp	Choline bitartrate	$0.06	Amazon
50	g	¼	cup	Canola Oil	$0.12	local
2	pill	2	piece	Kirkland Calcium Chews (caramel or chocolate)	$0.13	Costco\|Amazon
1	pill	1	piece	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Costco\|Amazon
0	g	3	scoop	CytoSport 100% Whey Protein - Vanilla	$0.00	Costco
0	g			Muscle Milk-PBC	$0.00	Online/Local
105	g			Protein supplement, milk based, Muscle Milk, powder	$0.00
Amounts for: Total Daily Cost:					$0.94	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

41% Carb, 17% Protein, 42% Fat

Calories1823

% Daily Values*

76%

Total Carbohydrate191g

113%

Dietary Fiber 32g

93%

Protein79g

132%

Total Fat86g

Saturated Fat6g

Monounsaturated Fat44g

Polyunsaturated Fat16g

303%

Omega-3 Fatty Acids5g

96%

Omega-6 Fatty Acids16g

Cholesterol22mg

Calcium 185%	•	Vitamin A 204%
Chloride 107%	•	Vitamin B6 253%
Chromium 100%	•	Vitamin B12 381%
Copper 323%	•	Vitamin C 135%
Iodine 225%	•	Vitamin D 134%
Iron 466%	•	Vitamin E 236%
Magnesium 153%	•	Vitamin K 122%
Manganese 476%	•	Thiamin 287%
Molybdenum 100%	•	Riboflavin 237%
Phosphorus 253%	•	Niacin 207%
Potassium 123%	•	Folate 197%
Selenium 291%	•	Pantothenic Acid 373%
Sodium 132%	•	Biotin 100%
Sulfur 0%	•	Choline 182%
Zinc 247%

* 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	rolled oats (celiacs look for gluten-free oats)	240	g	Powder	Costco	4536	$7.89	$0.42	19	910	165.6	31.44
2	Potassium Citrate	6	g	Powder	Amazon	1000	$30.00	$0.18	167	0	0.0	0.00
3	Iodised Salt	4	g	Powder	local	737	$0.77	$0.00	184	0	0.0	0.00
4	Choline bitartrate	2	g	Powder	Amazon	1000	$31.96	$0.06	500	0	0.0	0.00
5	Canola Oil	50	g	Liquid	local	1344	$3.24	$0.12	27	442	0.0	0.00
6	Kirkland Calcium Chews (caramel or chocolate)	2	pill	Pill	Costco\|Amazon	180	$12.00	$0.13	90	40	6.0	0.00
7	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Costco\|Amazon	500	$12.69	$0.03	500	0	0.0	0.00
8	CytoSport 100% Whey Protein - Vanilla	0	g	Powder	Costco	2722	$39.99	$0.00		0	0.0	0.00
9	Muscle Milk-PBC	0	g	Powder	Online/Local	1120	$26.00	$0.00		0	0.0	0.00
10	Protein supplement, milk based, Muscle Milk, powder	105	g	Powder		0	$0.00	$0.00	0	432	19.4	48.00
	Total						$164.54	$0.94		1823	191.0	79.44
	Target									2000	250.0	85.00
	% Reached									91%	76%	93%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1823	91%
Carbohydrates (g)	250	191	76%
Protein (g)	85	79.44	93%
Total Fat (g)	65	85.6	132%
Saturated Fat (g)		6.33
Monounsaturated Fat (g)		44.21
Polyunsaturated Fat (g)		15.86
Omega-3 Fatty Acids (g)	1.6	4.85	303%
Omega-6 Fatty Acids (g)	17	16.37	96%
Total Fiber (g)	28	31.7	113%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	22.05

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6125	10000	204%
Vitamin B6 (mg)	1.3	3.3	100	253%
Vitamin B12 (ug)	2.4	9.2		381%
Vitamin C (mg)	90	122	2000	135%
Vitamin D (IU)	600	805	4000	134%
Vitamin E (IU)	20	47	1000	236%
Vitamin K (ug)	120	146		122%
Thiamin (mg)	1.2	3.45		287%
Riboflavin (mg)	1.3	3.08		237%
Niacin (mg)	16	33.14	35	207%
Folate (ug)	400	787	1000	197%
Pantothenic Acid (mg)	5	18.64		373%
Biotin (ug)	30	30		100%
Choline (mg)	550	1002.74	3500	182%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.85	2.5	185%
Chloride (g)	2.3	2.472	3.6	107%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	2.91	10	323%
Iodine (ug)	150	338	1100	225%
Iron (mg)	8	37.3185	45	466%
Magnesium (mg)	420	641.2		153%
Manganese (mg)	2.3	10.94	11	476%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.768	4	253%
Potassium (g)	3.5	4.294		123%
Selenium (ug)	55	160	400	291%
Sodium (g)	1.5	1.98	2.3	132%
Sulfur (g)	2	0		0%
Zinc (mg)	11	27.137	40	247%

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MyFood

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