Name: R Jeffrey's Formula
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 13/4 cups Oat Flour; 2 cups Maltodextrin; 1/2 cup Canola Oil; 1 capsule Earth's Blend Multivitamin with Iron; 15g Psyllium Husk Powder; 10g Potassium Citrate; 11/4 tbsp NOW Foods Calcium/magnesium 1000/500 mg; 1 tsp Iodized Salt; 2g Choline Bitartrate; 220g Whey Protein; 0g Masa Harina; 0g Oat Flour 2

Amount		Volume		Ingredient	$ / day	Source
190	g	1¾	cups	Oat Flour	$0.49	Amazon
110	g	2	cups	Maltodextrin	$0.31	Amazon
60	g	½	cup	Canola Oil	$0.29	Amazon/Safeway
1	pill	1	capsule	Earth's Blend Multivitamin with Iron	$0.25	Amazon
15	g			Psyllium Husk Powder	$0.25	Amazon
10	g			Potassium Citrate	$0.32	Amazon
1	g	1¼	tbsp	NOW Foods Calcium/magnesium 1000/500 mg	$0.03	Amazon
3.5	g	1	tsp	Iodized Salt	$0.01	Amazon
2	g			Choline Bitartrate	$0.07	Amazon
220	g			Whey Protein	$2.78	MyProtein
0	g			Masa Harina	$0.00	Amazon
0	g			Oat Flour 2	$0.00
Amounts for: Total Daily Cost:					$4.79	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

38% Carb, 31% Protein, 31% Fat

Calories2652

% Daily Values*

101%

Total Carbohydrate253g

87%

Dietary Fiber 24g

240%

Protein204g

143%

Total Fat93g

Saturated Fat13g

Monounsaturated Fat43g

Polyunsaturated Fat23g

360%

Omega-3 Fatty Acids6g

103%

Omega-6 Fatty Acids17g

Cholesterol0mg

Calcium 135%	•	Vitamin A 167%
Chloride 91%	•	Vitamin B6 788%
Chromium 343%	•	Vitamin B12 4167%
Copper 148%	•	Vitamin C 111%
Iodine 160%	•	Vitamin D 174%
Iron 246%	•	Vitamin E 209%
Magnesium 89%	•	Vitamin K 107%
Manganese 419%	•	Thiamin 943%
Molybdenum 167%	•	Riboflavin 788%
Phosphorus 123%	•	Niacin 143%
Potassium 112%	•	Folate 115%
Selenium 245%	•	Pantothenic Acid 208%
Sodium 96%	•	Biotin 100%
Sulfur 62%	•	Choline 156%
Zinc 146%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 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	190	g	Powder	Amazon	22680	$57.99	$0.49	119	768	124.8	27.85
2	Maltodextrin	110	g	Powder	Amazon	22679	$64.00	$0.31	206	420	103.4	0.00
3	Canola Oil	60	g	Liquid	Amazon/Safeway	670	$3.20	$0.29	11	530	0.0	0.00
4	Earth's Blend Multivitamin with Iron	1	pill	Powder	Amazon	60	$14.90	$0.25	60	0	0.0	0.00
5	Psyllium Husk Powder	15	g	Powder	Amazon	1360	$22.40	$0.25	91	45	12.0	0.00
6	Potassium Citrate	10	g	Powder	Amazon	340	$10.83	$0.32	34	0	0.0	0.00
7	NOW Foods Calcium/magnesium 1000/500 mg	1	g	Powder	Amazon	227	$7.31	$0.03	227	0	0.0	0.00
8	Iodized Salt	3.5	g	Powder	Amazon	680	$2.47	$0.01	194	0	0.0	0.00
9	Choline Bitartrate	2	g	Powder	Amazon	500	$17.96	$0.07	250	0	0.0	0.00
10	Whey Protein	220	g	Powder	MyProtein	4990	$63.00	$2.78	23	889	13.2	176.00
11	Masa Harina	0	g	Powder	Amazon	11340	$27.30	$0.00		0	0.0	0.00
12	Oat Flour 2	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
	Total						$291.36	$4.79		2652	253.4	203.85
	Target									2000	250.0	85.00
	% Reached									133%	101%	240%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2652	133%
Carbohydrates (g)	250	253.4	101%
Protein (g)	85	203.85	240%
Total Fat (g)	65	93.17	143%
Saturated Fat (g)		12.75
Monounsaturated Fat (g)		43.41
Polyunsaturated Fat (g)		23.21
Omega-3 Fatty Acids (g)	1.6	5.76	360%
Omega-6 Fatty Acids (g)	17	17.45	103%
Total Fiber (g)	28	24.4	87%
Soluble Fiber (g)		12
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	10.2	100	788%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	100	2000	111%
Vitamin D (IU)	600	1044	4000	174%
Vitamin E (IU)	20	42	1000	209%
Vitamin K (ug)	120	129		107%
Thiamin (mg)	1.2	11.315		943%
Riboflavin (mg)	1.3	10.238		788%
Niacin (mg)	16	22.801	35	143%
Folate (ug)	400	461	1000	115%
Pantothenic Acid (mg)	5	10.382		208%
Biotin (ug)	30	30		100%
Choline (mg)	550	856.93	3500	156%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.35	2.5	135%
Chloride (g)	2.3	2.1	3.6	91%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	1.33	10	148%
Iodine (ug)	150	240	1100	160%
Iron (mg)	8	19.688	45	246%
Magnesium (mg)	420	372.5		89%
Manganese (mg)	2.3	9.636	11	419%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0.859	4	123%
Potassium (g)	3.5	3.915		112%
Selenium (ug)	55	135	400	245%
Sodium (g)	1.5	1.436	2.3	96%
Sulfur (g)	2	1.24		62%
Zinc (mg)	11	16.08	40	146%

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R Jeffrey's Formula

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change