Name: Female, 31-50, Thyroid Boost, Coconut
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 115g Now Foods Carbo Gain; 70g Bob's Red Mill Coconut Flour; 60g Optimum Nutrition 100% Whey Gold Standard, Vanilla Ice Cream; 29ml California Olive Ranch Everyday Extra Virgin Olive Oil; 14.2g Now Foods Potassium Gluconate Pure Powder; 4.85g NOW Foods Potassium Chloride Powder; 2.8g Swanson 100% Pure Monosodium Phosphate; 2.1g NOW Foods Calcium Carbonate; 1.33g NOW Foods Magnesium Citrate Powder; 1.24g Morton Salt Regular Salt; 1.12g NOW Foods MSM Pure Powder; 0.001g Powder by Bulksupplements, Vitamin K1; 1pill Nature Made Multi Complete; 1pill NATURE'S WAY Choline 500mg

Amount		Ingredient	$ / day	Source
115	g	Now Foods Carbo Gain	$0.63	Amazon
70	g	Bob's Red Mill Coconut Flour	$1.31	Amazon
60	g	Optimum Nutrition 100% Whey Gold Standard, Vanilla Ice Cream	$1.48	Amazon
29	ml	California Olive Ranch Everyday Extra Virgin Olive Oil	$0.67	Amazon
14.2	g	Now Foods Potassium Gluconate Pure Powder	$0.37	Amazon
4.85	g	NOW Foods Potassium Chloride Powder	$0.17	Amazon
2.8	g	Swanson 100% Pure Monosodium Phosphate	$0.33	Amazon
2.1	g	NOW Foods Calcium Carbonate	$0.06	Amazon
1.33	g	NOW Foods Magnesium Citrate Powder	$0.06	Amazon
1.24	g	Morton Salt Regular Salt	$0.01	Grocery Store
1.12	g	NOW Foods MSM Pure Powder	$0.05	Amazon
0.001	g	Powder by Bulksupplements, Vitamin K1	$0.00	Amazon
1	pill	Nature Made Multi Complete	$0.05	Amazon
1	pill	NATURE'S WAY Choline 500mg	$0.10	Amazon
Amounts for: Total Daily Cost:			$5.30	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

53% Carb, 17% Protein, 30% Fat

Calories1206

% Daily Values*

101%

Total Carbohydrate154g

100%

Dietary Fiber 25g

106%

Protein49g

100%

Total Fat39g

Saturated Fat11g

Monounsaturated Fat19g

Polyunsaturated Fat3g

Omega-3 Fatty Acids0g

Omega-6 Fatty Acids0g

Cholesterol61mg

Calcium 100%	•	Vitamin A 357%
Chloride 100%	•	Vitamin B6 167%
Chromium 480%	•	Vitamin B12 261%
Copper 222%	•	Vitamin C 240%
Iodine 100%	•	Vitamin D 167%
Iron 150%	•	Vitamin E 333%
Magnesium 100%	•	Vitamin K 100%
Manganese 222%	•	Thiamin 136%
Molybdenum 167%	•	Riboflavin 159%
Phosphorus 100%	•	Niacin 143%
Potassium 101%	•	Folate 100%
Selenium 127%	•	Pantothenic Acid 200%
Sodium 101%	•	Biotin 100%
Sulfur 101%	•	Choline 118%
Zinc 188%

* Percent Daily Values are based on "Female 31-50, 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	Now Foods Carbo Gain	115	g	Powder	Amazon	5440	$29.99	$0.63	47	429	108.1	0.00
2	Bob's Red Mill Coconut Flour	70	g	Powder	Amazon	1812	$34.00	$1.31	26	300	40.0	0.00
3	Optimum Nutrition 100% Whey Gold Standard, Vanilla Ice Cream	60	g	Powder	Amazon	4536	$111.99	$1.48	76	245	6.1	48.98
4	California Olive Ranch Everyday Extra Virgin Olive Oil	29	ml	Liquid	Amazon	750	$17.20	$0.67	26	232	0.0	0.00
5	Now Foods Potassium Gluconate Pure Powder	14.2	g	Powder	Amazon	454	$11.69	$0.37	32	0	0.0	0.00
6	NOW Foods Potassium Chloride Powder	4.85	g	Powder	Amazon	227	$8.07	$0.17	47	0	0.0	0.00
7	Swanson 100% Pure Monosodium Phosphate	2.8	g	Powder	Amazon	113	$13.48	$0.33	40	0	0.0	0.00
8	NOW Foods Calcium Carbonate	2.1	g	Powder	Amazon	340	$9.68	$0.06	162	0	0.0	0.00
9	NOW Foods Magnesium Citrate Powder	1.33	g	Powder	Amazon	227	$10.90	$0.06	171	0	0.0	0.00
10	Morton Salt Regular Salt	1.24	g	Powder	Grocery Store	737	$6.38	$0.01	594	0	0.0	0.00
11	NOW Foods MSM Pure Powder	1.12	g	Powder	Amazon	454	$18.95	$0.05	405	0	0.0	0.00
12	Powder by Bulksupplements, Vitamin K1	0.001	g	Powder	Amazon	50	$13.96	$0.00	50000	0	0.0	0.00
13	Nature Made Multi Complete	1	pill	Pill	Amazon	130	$6.94	$0.05	130	0	0.0	0.00
14	NATURE'S WAY Choline 500mg	1	pill	Pill	Amazon	100	$10.00	$0.10	100	0	0.0	0.00
	Total						$303.23	$5.30		1206	154.3	48.98
	Target									1227	153.0	46.00
	% Reached									98%	101%	106%
	Safe Maximum									0	288.0	0.00
	% Max Reached									N/A	54%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1227	1206		98%
Carbohydrates (g)	153	154.3	288	101%
Protein (g)	46	48.98		106%
Total Fat (g)	39	39.11	69	100%
Saturated Fat (g)	0	11.02
Monounsaturated Fat (g)	0	19.33
Polyunsaturated Fat (g)	0	2.9
Omega-3 Fatty Acids (g)	0	0
Omega-6 Fatty Acids (g)	0	0
Total Fiber (g)	25	25		100%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	61.224

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	2500	3000	357%
Vitamin B6 (mg)	1.2	2	100	167%
Vitamin B12 (ug)	2.3	6		261%
Vitamin C (mg)	75	180	2000	240%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	15	50	1000	333%
Vitamin K (ug)	90	90		100%
Thiamin (mg)	1.1	1.5		136%
Riboflavin (mg)	1.07	1.7		159%
Niacin (mg)	14	20	35	143%
Folate (ug)	400	400	1000	100%
Pantothenic Acid (mg)	5	10		200%
Biotin (ug)	30	30		100%
Choline (mg)	425	500	3500	118%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	2.3	2.309	3.6	100%
Chromium (ug)	25	120		480%
Copper (mg)	0.9	2	10	222%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	27	45	150%
Magnesium (mg)	320	320.5	350	100%
Manganese (mg)	1.8	4	11	222%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0.7	4	100%
Potassium (g)	4.7	4.725		101%
Selenium (ug)	55	70	400	127%
Sodium (g)	1.5	1.512	2.3	101%
Sulfur (g)	2	2.02		101%
Zinc (mg)	8	15	40	188%

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Parent Recipes:	Author	Last Updated	Created
Female, 31-50, Thyroid Boost	auream	16 Mar '17	25 Mar '17
This recipe	auream	25 Mar '17	25 Mar '17

Female, 31-50, Thyroid Boost, Coconut

Nutrition Facts

Nutrient Profile: Female 31-50, Sedentary, Non-LactatingChange

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Nutrient Profile: Female 31-50, Sedentary, Non-Lactating Change