Name: masterswan's vanilla athlete fuel
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 211g Oat Flour; 126.6g Vanilla Rice Protein; 9.5g Acacia Fiber; 2.9g Iodized Salt; 6.3g Psyllium Husk Powder; 4.7g Potassium Citrate; 2.3g Choline Bitartrate; 1.1g One Daily Superfood Multivitamin; 1g Xanthan Gum; 0.9g Magnesium Citrate; 0.5g Stevia Powder; 1900ml Whole Milk

Amount		Ingredient	$ / day	Source
211	g	Oat Flour	$1.56	Amazon
126.6	g	Vanilla Rice Protein	$4.01	Amazon
9.5	g	Acacia Fiber	$0.28	Amazon
2.9	g	Iodized Salt	$0.01	Amazon
6.3	g	Psyllium Husk Powder	$0.09	Amazon
4.7	g	Potassium Citrate	$0.23	Amazon
2.3	g	Choline Bitartrate	$0.30	Amazon
1.1	g	One Daily Superfood Multivitamin	$0.35	Amazon
1	g	Xanthan Gum	$0.04	Amazon
0.9	g	Magnesium Citrate	$0.05	Amazon
0.5	g	Stevia Powder	$0.07	Amazon
1900	ml	Whole Milk	$1.68	Local
Amounts for: Total Daily Cost:			$8.67	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

41% Carb, 30% Protein, 29% Fat

Calories2539

% Daily Values*

103%

Total Carbohydrate258g

96%

Dietary Fiber 36g

89%

Protein189g

95%

Total Fat83g

Saturated Fat39g

Monounsaturated Fat22g

Polyunsaturated Fat11g

108%

Omega-3 Fatty Acids2g

53%

Omega-6 Fatty Acids9g

Cholesterol190mg

Calcium 250%	•	Vitamin A 286%
Chloride 111%	•	Vitamin B6 915%
Chromium 377%	•	Vitamin B12 4940%
Copper 208%	•	Vitamin C 128%
Iodine 146%	•	Vitamin D 185%
Iron 336%	•	Vitamin E 182%
Magnesium 149%	•	Vitamin K 84%
Manganese 466%	•	Thiamin 1113%
Molybdenum 1121%	•	Riboflavin 1109%
Phosphorus 461%	•	Niacin 168%
Potassium 149%	•	Folate 151%
Selenium 398%	•	Pantothenic Acid 370%
Sodium 156%	•	Biotin 110%
Sulfur 359%	•	Choline 228%
Zinc 225%

* Percent Daily Values are based on "masterswan's U.S. government DRI, male 19-50, 2400 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	Oat Flour	211	g	Powder	Amazon	4082	$30.10	$1.56	19	852	139.3	31.65
2	Vanilla Rice Protein	126.6	g	Powder	Amazon	600	$18.99	$4.01	5	464	12.7	97.06
3	Acacia Fiber	9.5	g	Powder	Amazon	340	$9.99	$0.28	36	37	8.8	0.00
4	Iodized Salt	2.9000000000000004	g	Powder	Amazon	737	$2.09	$0.01	254	0	0.0	0.00
5	Psyllium Husk Powder	6.3	g	Powder	Amazon	680	$9.99	$0.09	108	24	5.6	0.00
6	Potassium Citrate	4.7	g	Powder	Amazon	500	$24.96	$0.23	106	0	0.0	0.00
7	Choline Bitartrate	2.3	g	Powder	Amazon	100	$12.96	$0.30	43	0	0.0	0.00
8	One Daily Superfood Multivitamin	1.1	g	Powder	Amazon	30	$9.61	$0.35	27	0	0.0	0.00
9	Xanthan Gum	1	g	Powder	Amazon	454	$15.95	$0.04	454	3	0.8	0.00
10	Magnesium Citrate	0.9	g	Powder	Amazon	250	$13.96	$0.05	278	0	0.0	0.00
11	Stevia Powder	0.5	g	Powder	Amazon	100	$14.96	$0.07	200	0	0.0	0.00
12	Whole Milk	1900	ml	Liquid	Local	3936	$3.49	$1.68	2	1159	90.8	59.85
	Total						$167.05	$8.67		2539	257.9	188.56
	Target									2637	251.0	211.00
	% Reached									96%	103%	89%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2637	2539	96%
Carbohydrates (g)	251	257.9	103%
Protein (g)	211	188.56	89%
Total Fat (g)	88	83.44	95%
Saturated Fat (g)	0	38.81
Monounsaturated Fat (g)	0	21.55
Polyunsaturated Fat (g)	0	10.67
Omega-3 Fatty Acids (g)	1.6	1.73	108%
Omega-6 Fatty Acids (g)	17	9	53%
Total Fiber (g)	38	36.4	96%
Soluble Fiber (g)	0	15.9
Insoluble Fiber (g)	0	7.4
Cholesterol (mg)	0	190

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8578	10000	286%
Vitamin B6 (mg)	1.3	11.9	100	915%
Vitamin B12 (ug)	2.4	118.6		4940%
Vitamin C (mg)	90	115	2000	128%
Vitamin D (IU)	600	1108	4000	185%
Vitamin E (IU)	20	36	1000	182%
Vitamin K (ug)	120	100		84%
Thiamin (mg)	1.2	13.351		1113%
Riboflavin (mg)	1.3	14.422		1109%
Niacin (mg)	16	26.856	35	168%
Folate (ug)	400	603	1000	151%
Pantothenic Acid (mg)	5	18.509		370%
Biotin (ug)	30	33		110%
Choline (mg)	550	1254.789	3500	228%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.5	2.5	250%
Chloride (g)	2.3	2.557	3.6	111%
Chromium (ug)	35	132		377%
Copper (mg)	0.9	1.869	10	208%
Iodine (ug)	150	219	1100	146%
Iron (mg)	8	26.8474	45	336%
Magnesium (mg)	420	624.8		149%
Manganese (mg)	2.3	10.716	11	466%
Molybdenum (ug)	45	505	2000	1121%
Phosphorus (g)	0.7	3.227	4	461%
Potassium (g)	3.5	5.203		149%
Selenium (ug)	55	219	400	398%
Sodium (g)	1.5	2.341	2.3	156%
Sulfur (g)	2	7.18		359%
Zinc (mg)	11	24.782	40	225%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	8 Sep '13
Bachelor Chow - Personalized Version	max	17 Oct '13	18 Oct '13
People Chow 3.0.1 - "Tortilla Perfection!"	max	16 May '14	2 Mar '14
Amazon Prime Beginner Recipe	adewinter	6 Mar '14	6 Mar '14
Ax Chow 1.3	axcho	17 Nov '16	13 Mar '14
Ax Chow Alpha	axcho	17 Nov '16	14 Mar '14
Ax Chow Beta	axcho	17 Nov '16	12 May '14
People Chow Plus	axcho	17 Nov '16	12 May '14
People Chow Premium	axcho	17 Nov '16	15 May '14
Schmoylent	axcho	17 Nov '16	31 Jul '14
Schmoylent Alpha	axcho	17 Nov '16	5 Aug '14
Schmoylent Vanilla	axcho	17 Nov '16	8 Aug '14
Paleo Fuel	axcho	17 Nov '16	8 Aug '14
Athlete Fuel Vanilla	axcho	26 Mar '15	8 Apr '17
This recipe	masterswan	8 Apr '17	8 Apr '17
Recipes based on this one:
masterswan's vanilla athlete fuel (whey)	masterswan	19 Apr '17	18 Apr '17

masterswan's vanilla athlete fuel

Nutrition Facts

Nutrient Profile: masterswan's U.S. government DRI, male 19-50, 2400 caloriesChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: masterswan's U.S. government DRI, male 19-50, 2400 calories Change