Name: masterswan's vanilla athlete fuel (whey)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 211g Oat Flour; 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; 1 scoop Whey protein concentrate

Amount		Volume		Ingredient	$ / day	Source
211	g			Oat Flour	$1.56	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
25	g	1	scoop	Whey protein concentrate	$0.26	Myprotein.com
Amounts for: Total Daily Cost:					$4.93	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 20% Protein, 35% Fat

Calories2178

% Daily Values*

98%

Total Carbohydrate246g

74%

Dietary Fiber 28g

52%

Protein111g

94%

Total Fat83g

Saturated Fat40g

Monounsaturated Fat22g

Polyunsaturated Fat11g

108%

Omega-3 Fatty Acids2g

53%

Omega-6 Fatty Acids9g

Cholesterol244mg

Calcium 236%	•	Vitamin A 286%
Chloride 111%	•	Vitamin B6 915%
Chromium 377%	•	Vitamin B12 4940%
Copper 208%	•	Vitamin C 122%
Iodine 146%	•	Vitamin D 185%
Iron 114%	•	Vitamin E 182%
Magnesium 149%	•	Vitamin K 84%
Manganese 466%	•	Thiamin 1113%
Molybdenum 1121%	•	Riboflavin 1109%
Phosphorus 365%	•	Niacin 168%
Potassium 149%	•	Folate 151%
Selenium 398%	•	Pantothenic Acid 370%
Sodium 136%	•	Biotin 110%
Sulfur 121%	•	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	Acacia Fiber	9.5	g	Powder	Amazon	340	$9.99	$0.28	36	37	8.8	0.00
3	Iodized Salt	2.9000000000000004	g	Powder	Amazon	737	$2.09	$0.01	254	0	0.0	0.00
4	Psyllium Husk Powder	6.3	g	Powder	Amazon	680	$9.99	$0.09	108	24	5.6	0.00
5	Potassium Citrate	4.7	g	Powder	Amazon	500	$24.96	$0.23	106	0	0.0	0.00
6	Choline Bitartrate	2.3	g	Powder	Amazon	100	$12.96	$0.30	43	0	0.0	0.00
7	One Daily Superfood Multivitamin	1.1	g	Powder	Amazon	30	$9.61	$0.35	27	0	0.0	0.00
8	Xanthan Gum	1	g	Powder	Amazon	454	$15.95	$0.04	454	3	0.8	0.00
9	Magnesium Citrate	0.9	g	Powder	Amazon	250	$13.96	$0.05	278	0	0.0	0.00
10	Stevia Powder	0.5	g	Powder	Amazon	100	$14.96	$0.07	200	0	0.0	0.00
11	Whole Milk	1900	ml	Liquid	Local	3936	$3.49	$1.68	2	1159	90.8	59.85
12	Whey protein concentrate	25	g	Powder	Myprotein.com	5000	$52.50	$0.26	200	103	1.0	19.20
	Total						$200.56	$4.93		2178	246.2	110.70
	Target									2637	251.0	211.00
	% Reached									83%	98%	52%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2637	2178	83%
Carbohydrates (g)	251	246.2	98%
Protein (g)	211	110.7	52%
Total Fat (g)	88	82.78	94%
Saturated Fat (g)	0	40.11
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	28	74%
Soluble Fiber (g)	0	15.9
Insoluble Fiber (g)	0	7.4
Cholesterol (mg)	0	244.25

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	110	2000	122%
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	2.36	2.5	236%
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	9.1234	45	114%
Magnesium (mg)	420	624.8		149%
Manganese (mg)	2.3	10.716	11	466%
Molybdenum (ug)	45	505	2000	1121%
Phosphorus (g)	0.7	2.552	4	365%
Potassium (g)	3.5	5.203		149%
Selenium (ug)	55	219	400	398%
Sodium (g)	1.5	2.046	2.3	136%
Sulfur (g)	2	2.42		121%
Zinc (mg)	11	24.782	40	225%

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masterswan's vanilla athlete fuel (whey)

Nutrition Facts

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

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