Name: 2016-10 F1 Whey Build zone 2k no fruit People Chow 2.3.0 - ON Whey Isolate
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 190g Masa harina; 1 scoop F:1 whey build; 55g Bob's Red Mill Chia Seeds; 40g Navitas Naturals Organic Raw Cacao; 25ml Extra Virgin Olive Oil; 17g Bob's Red Mill Soy Lecithin Granules; 10g Kale, raw; 0g Nuts, coconut meat, dried (desiccated), not sweetened; 3.6g Potassium Citrate; 3.8g Iodised Salt; 1g NOW Foods Calcium/magnesium 1000/500 mg; 1pill Kroger complete men's health senior multivitamin; 0g Oat Flour; 0g Almond meal

Amount		Volume		Ingredient	$ / day	Source
190	g			Masa harina	$0.19	Amazon
176	g	1	scoop	F:1 whey build	$2.43	Grocery outlet
55	g			Bob's Red Mill Chia Seeds	$0.76	Amazon (S)
40	g			Navitas Naturals Organic Raw Cacao	$1.09	Amazon (S)
25	ml			Extra Virgin Olive Oil	$0.30	Amazon
17	g			Bob's Red Mill Soy Lecithin Granules	$0.32	Amazon (S)
10	g			Kale, raw	$0.00
0	g			Nuts, coconut meat, dried (desiccated), not sweetened	$0.00
3.6	g			Potassium Citrate	$0.14	PureBulk, Inc.
3.8	g			Iodised Salt	$0.01	local
1	g			NOW Foods Calcium/magnesium 1000/500 mg	$0.04	Amazon
1	pill			Kroger complete men's health senior multivitamin	$0.08	Kroger
0	g			Oat Flour	$0.00	Amazon
0	g			Almond meal	$0.00	Amazon
Amounts for: Total Daily Cost:					$5.37	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 29% Protein, 31% Fat

Calories2041

% Daily Values*

106%

Total Carbohydrate214g

195%

Dietary Fiber 55g

102%

Protein156g

105%

Total Fat71g

Saturated Fat18g

Monounsaturated Fat21g

Polyunsaturated Fat19g

475%

Omega-3 Fatty Acids11g

1826%

Omega-6 Fatty Acids12g

Cholesterol302mg

Calcium 157%	•	Vitamin A 214%
Chloride 102%	•	Vitamin B6 537%
Chromium 171%	•	Vitamin B12 4167%
Copper 357%	•	Vitamin C 148%
Iodine 219%	•	Vitamin D 107%
Iron 301%	•	Vitamin E 322%
Magnesium 175%	•	Vitamin K 135%
Manganese 350%	•	Thiamin 379%
Molybdenum 111%	•	Riboflavin 161%
Phosphorus 174%	•	Niacin 161%
Potassium 142%	•	Folate 102%
Selenium 296%	•	Pantothenic Acid 229%
Sodium 150%	•	Biotin 100%
Sulfur 71%	•	Choline 100%
Zinc 216%

* Percent Daily Values are based on "2k Zone ratio male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)". 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	Masa harina	190	g	Powder	Amazon	2000	$1.99	$0.19	11	694	145.0	17.67
2	F:1 whey build	176	g	Powder	Grocery outlet	1810	$25.00	$2.43	10	654	20.1	120.69
3	Bob's Red Mill Chia Seeds	55	g	Powder	Amazon (S)	1812	$25.01	$0.76	33	267	23.2	9.10
4	Navitas Naturals Organic Raw Cacao	40	g	Powder	Amazon (S)	908	$24.73	$1.09	23	91	23.2	7.84
5	Extra Virgin Olive Oil	25	ml	Liquid	Amazon	3000	$36.27	$0.30	120	203	0.0	0.00
6	Bob's Red Mill Soy Lecithin Granules	17	g	Powder	Amazon (S)	1812	$33.75	$0.32	107	128	2.1	0.00
7	Kale, raw	10	g	Powder		0	$0.00	$0.00	0	5	0.9	0.43
8	Nuts, coconut meat, dried (desiccated), not sweetened	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
9	Potassium Citrate	3.6	g	Powder	PureBulk, Inc.	250	$10.00	$0.14	69	0	0.0	0.00
10	Iodised Salt	3.8	g	Powder	local	500	$0.90	$0.01	132	0	0.0	0.00
11	NOW Foods Calcium/magnesium 1000/500 mg	1	g	Powder	Amazon	227	$9.99	$0.04	227	0	0.0	0.00
12	Kroger complete men's health senior multivitamin	1	pill	Pill	Kroger	200	$16.99	$0.08	200	0	0.0	0.00
13	Oat Flour	0	g	Powder	Amazon	2495	$11.08	$0.00		0	0.0	0.00
14	Almond meal	0	g	Powder	Amazon	2268	$34.94	$0.00		0	0.0	0.00
	Total						$230.65	$5.37		2041	214.4	155.72
	Target									2033	203.0	152.00
	% Reached									100%	106%	102%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2033	2041		100%
Carbohydrates (g)	203	214.4		106%
Protein (g)	152	155.72		102%
Total Fat (g)	68	71.32		105%
Saturated Fat (g)	0	18.01
Monounsaturated Fat (g)	0	20.78
Polyunsaturated Fat (g)	2.89	19.49	22.22	675%
Omega-3 Fatty Acids (g)	2.22	10.54		475%
Omega-6 Fatty Acids (g)	0.67	12.23		1826%
Total Fiber (g)	28	54.5		195%
Soluble Fiber (g)	0	7.1
Insoluble Fiber (g)	0	28.9
Cholesterol (mg)	0	301.714

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6429	10000	214%
Vitamin B6 (mg)	1.3	7	100	537%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	133	2000	148%
Vitamin D (IU)	600	644	4000	107%
Vitamin E (IU)	20	64	1000	322%
Vitamin K (ug)	120	161		135%
Thiamin (mg)	1.2	4.543		379%
Riboflavin (mg)	1.3	2.087		161%
Niacin (mg)	16	25.831	35	161%
Folate (ug)	400	409	1000	102%
Pantothenic Acid (mg)	5	11.441		229%
Biotin (ug)	30	30		100%
Choline (mg)	550	552.539	3500	100%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.57	2.5	157%
Chloride (g)	2.3	2.352	3.6	102%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	3.215	10	357%
Iodine (ug)	150	329	1100	219%
Iron (mg)	8	24.0855	45	301%
Magnesium (mg)	420	736.4		175%
Manganese (mg)	2.3	8.048	11	350%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.22	4	174%
Potassium (g)	2.7	3.831		142%
Selenium (ug)	55	163	400	296%
Sodium (g)	1.5	2.252	2.3	150%
Sulfur (g)	2	1.42		71%
Zinc (mg)	11	23.719	40	216%

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2016-10 F1 Whey Build zone 2k no fruit People Chow 2.3.0 - ON Whey Isolate

Nutrition Facts

Nutrient Profile: 2k Zone ratio male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

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