Name: LiquidCake/Synectar Female Edition (in the works)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 110g Pure Whey Protein (5kg Vanilla + 5kg Unflavoured); 115g Ultra Fine Scottish Oats; 13g Potassium Gluconate; 3.61g Table Salt; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 1pill Calcium + Vitamin D3 + Vitamin K1 Capsules; 74g Rapeseed Oil; 1g Choline bitartrate; 19.5g Psyllium Husk Powder

Amount		Ingredient	$ / day	Source
110	g	Pure Whey Protein (5kg Vanilla + 5kg Unflavoured)	$1.79	Bulk Powders
115	g	Ultra Fine Scottish Oats	$0.37	Bulk Powders
13	g	Potassium Gluconate	$0.46	iHerb
3.61	g	Table Salt	$0.00	Local
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.08	Amazon
1	pill	Calcium + Vitamin D3 + Vitamin K1 Capsules	$0.12	Bulk Powders
74	g	Rapeseed Oil	$0.53	Amazon
1	g	Choline bitartrate	$0.01	Amazon
19.5	g	Psyllium Husk Powder	$0.28	Amazon (S)
Amounts for: Total Daily Cost:			$3.64	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

21% Carb, 26% Protein, 53% Fat

Calories1617

% Daily Values*

116%

Total Carbohydrate79g

102%

Dietary Fiber 25g

72%

Protein98g

83%

Total Fat91g

Saturated Fat12g

Monounsaturated Fat52g

Polyunsaturated Fat21g

Omega-3 Fatty Acids7g

Omega-6 Fatty Acids11g

Cholesterol220mg

Calcium 106%	•	Vitamin A 500%
Chloride 100%	•	Vitamin B6 164%
Chromium 140%	•	Vitamin B12 250%
Copper 180%	•	Vitamin C 120%
Iodine 100%	•	Vitamin D 233%
Iron 173%	•	Vitamin E 147%
Magnesium 115%	•	Vitamin K 148%
Manganese 442%	•	Thiamin 231%
Molybdenum 100%	•	Riboflavin 223%
Phosphorus 156%	•	Niacin 151%
Potassium 67%	•	Folate 156%
Selenium 171%	•	Pantothenic Acid 240%
Sodium 108%	•	Biotin 100%
Sulfur 181%	•	Choline 116%
Zinc 195%

* Percent Daily Values are based on "sunrisewolf's U.S. government DRI, female 19-30, Sedentary, Non-Lactating". 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	Pure Whey Protein (5kg Vanilla + 5kg Unflavoured)	110	g	Powder	Bulk Powders	10000	$162.38	$1.79	91	480	8.6	84.92
2	Ultra Fine Scottish Oats	115	g	Powder	Bulk Powders	5000	$16.22	$0.37	43	415	70.3	12.65
3	Potassium Gluconate	13	g	Powder	iHerb	454	$16.15	$0.46	35	0	0.0	0.00
4	Table Salt	3.61	g	Powder	Local	750	$0.80	$0.00	208	0	0.0	0.00
5	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	$42.30	$0.08	500	0	0.0	0.00
6	Calcium + Vitamin D3 + Vitamin K1 Capsules	1	pill	Pill	Bulk Powders	270	$31.28	$0.12	270	0	0.0	0.00
7	Rapeseed Oil	74	g	Liquid	Amazon	4640	$33.29	$0.53	63	664	0.0	0.07
8	Choline bitartrate	1	g	Powder	Amazon	500	$4.99	$0.01	500	0	0.0	0.00
9	Psyllium Husk Powder	19.5	g	Powder	Amazon (S)	680	$9.61	$0.28	35	59	0.0	0.00
	Total						$317.02	$3.64		1617	78.8	97.64
	Target									1800	68.0	135.00
	% Reached									90%	116%	72%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1800	1617	90%
Carbohydrates (g)	68	78.8	116%
Protein (g)	135	97.64	72%
Total Fat (g)	110	91.42	83%
Saturated Fat (g)	0	12.3
Monounsaturated Fat (g)	0	51.51
Polyunsaturated Fat (g)	0	21.38
Omega-3 Fatty Acids (g)	0	6.88
Omega-6 Fatty Acids (g)	0	11.4
Total Fiber (g)	25	25.4	102%
Soluble Fiber (g)	0	20.2
Insoluble Fiber (g)	0	5.2
Cholesterol (mg)	0	220

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	3500	10000	500%
Vitamin B6 (mg)	1.3	2.1	100	164%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	75	90	2000	120%
Vitamin D (IU)	600	1400	4000	233%
Vitamin E (IU)	30	44	1000	147%
Vitamin K (ug)	90	133		148%
Thiamin (mg)	1.1	2.54		231%
Riboflavin (mg)	1.1	2.456		223%
Niacin (mg)	14	21.105	35	151%
Folate (ug)	400	624	1000	156%
Pantothenic Acid (mg)	5	11.985		240%
Biotin (ug)	30	30		100%
Choline (mg)	425	491.337	3500	116%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.06	2.5	106%
Chloride (g)	2.3	2.292	3.6	100%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	1.62	10	180%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	31.228	45	173%
Magnesium (mg)	310	357.8		115%
Manganese (mg)	1.8	7.953	11	442%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.09	4	156%
Potassium (g)	4.7	3.133		67%
Selenium (ug)	55	94	400	171%
Sodium (g)	1.5	1.617	2.3	108%
Sulfur (g)	2	3.62		181%
Zinc (mg)	8	15.5655	40	195%

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Parent Recipes:	Author	Last Updated	Created
Liquid Cake v1.3	cultofmonkey	8 Mar '15	11 Sep '14
Synectar One, 2000 kcal	Synectar	15 Jul '15	22 Dec '14
Synectar One, 1800 kcal	Synectar	15 Jul '15	10 Jun '16
This recipe	sunrisewolf	10 Jun '16	10 Jun '16

LiquidCake/Synectar Female Edition (in the works)

Nutrition Facts

Nutrient Profile: sunrisewolf's U.S. government DRI, female 19-30, Sedentary, Non-LactatingChange

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Nutrient Profile: sunrisewolf's U.S. government DRI, female 19-30, Sedentary, Non-Lactating Change