Name: masterswan's light fuel
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 160g Rice Flour; 86.4g Vanilla Rice Protein; 12g Acacia Fiber; 10.6g Potassium Citrate; 9.6g Cocoa Powder; 9.6g Psyllium Husk Powder; 5.2g Iodized Salt; 3.5g Magnesium Citrate; 3.2g Calcium Phosphate; 1.8g Choline Bitartrate; 1.6g Xanthan Gum; 0.9g Celebrate Multivitamin Capsules; 0.7g Stevia Powder; 120ml Olive Oil; 5ml Fish Oil

Amount		Ingredient	$ / day	Source
160	g	Rice Flour	$0.84	Amazon
86.4	g	Vanilla Rice Protein	$2.73	Amazon
12	g	Acacia Fiber	$0.35	Amazon
10.6	g	Potassium Citrate	$0.53	Amazon
9.6	g	Cocoa Powder	$0.13	Amazon
9.6	g	Psyllium Husk Powder	$0.14	Amazon
5.2	g	Iodized Salt	$0.01	Amazon
3.5	g	Magnesium Citrate	$0.20	Amazon
3.2	g	Calcium Phosphate	$0.11	Amazon
1.8	g	Choline Bitartrate	$0.07	Amazon
1.6	g	Xanthan Gum	$0.06	Amazon
0.9	g	Celebrate Multivitamin Capsules	$0.37	Amazon
0.7	g	Stevia Powder	$0.10	Amazon
120	ml	Olive Oil	$1.41	Amazon
5	ml	Fish Oil	$0.32	Amazon
Amounts for: Total Daily Cost:			$7.37	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

32% Carb, 15% Protein, 53% Fat

Calories2043

% Daily Values*

65%

Total Carbohydrate163g

85%

Dietary Fiber 32g

41%

Protein78g

147%

Total Fat122g

Saturated Fat18g

Monounsaturated Fat84g

Polyunsaturated Fat14g

160%

Omega-3 Fatty Acids3g

68%

Omega-6 Fatty Acids11g

Cholesterol15mg

Calcium 115%	•	Vitamin A 200%
Chloride 136%	•	Vitamin B6 608%
Chromium 343%	•	Vitamin B12 > 12500%
Copper 264%	•	Vitamin C 124%
Iodine 223%	•	Vitamin D 300%
Iron 185%	•	Vitamin E 311%
Magnesium 150%	•	Vitamin K 116%
Manganese 152%	•	Thiamin 619%
Molybdenum 100%	•	Riboflavin 558%
Phosphorus 202%	•	Niacin 177%
Potassium 117%	•	Folate 122%
Selenium 199%	•	Pantothenic Acid 267%
Sodium 155%	•	Biotin 1200%
Sulfur 185%	•	Choline 133%
Zinc 181%

* 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	Rice Flour	160	g	Powder	Amazon	4082	$21.39	$0.84	26	586	128.2	9.52
2	Vanilla Rice Protein	86.4	g	Powder	Amazon	600	$18.99	$2.73	7	317	8.6	66.24
3	Acacia Fiber	12	g	Powder	Amazon	340	$9.99	$0.35	28	46	11.1	0.00
4	Potassium Citrate	10.6	g	Powder	Amazon	500	$24.96	$0.53	47	0	0.0	0.00
5	Cocoa Powder	9.6	g	Powder	Amazon	1361	$17.88	$0.13	142	22	5.6	1.88
6	Psyllium Husk Powder	9.6	g	Powder	Amazon	680	$9.99	$0.14	71	36	8.5	0.00
7	Iodized Salt	5.2	g	Powder	Amazon	737	$2.09	$0.01	142	0	0.0	0.00
8	Magnesium Citrate	3.5	g	Powder	Amazon	250	$13.96	$0.20	71	0	0.0	0.00
9	Calcium Phosphate	3.2	g	Powder	Amazon	454	$15.00	$0.11	142	0	0.0	0.00
10	Choline Bitartrate	1.8	g	Powder	Amazon	500	$18.96	$0.07	278	0	0.0	0.00
11	Xanthan Gum	1.6	g	Powder	Amazon	454	$15.95	$0.06	284	5	1.2	0.00
12	Celebrate Multivitamin Capsules	0.9	g	Powder	Amazon	45	$18.49	$0.37	50	0	0.0	0.00
13	Stevia Powder	0.7	g	Powder	Amazon	100	$14.96	$0.10	143	0	0.0	0.00
14	Olive Oil	120	ml	Liquid	Amazon	2000	$23.50	$1.41	17	991	0.0	0.00
15	Fish Oil	5	ml	Liquid	Amazon	500	$32.15	$0.32	100	40	0.0	0.00
	Total						$258.26	$7.37		2043	163.3	77.64
	Target									2637	250.0	188.00
	% Reached									77%	65%	41%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2637	2043	77%
Carbohydrates (g)	250	163.3	65%
Protein (g)	188	77.64	41%
Total Fat (g)	83	121.68	147%
Saturated Fat (g)	0	17.88
Monounsaturated Fat (g)	0	83.97
Polyunsaturated Fat (g)	0	14.45
Omega-3 Fatty Acids (g)	1.6	2.56	160%
Omega-6 Fatty Acids (g)	17	11.49	68%
Total Fiber (g)	38	32.3	85%
Soluble Fiber (g)	0	12.3
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	15

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6000	10000	200%
Vitamin B6 (mg)	1.3	7.9	100	608%
Vitamin B12 (ug)	2.4	300		> 5000%
Vitamin C (mg)	90	111	2000	124%
Vitamin D (IU)	600	1800	4000	300%
Vitamin E (IU)	20	62	1000	311%
Vitamin K (ug)	120	140		116%
Thiamin (mg)	1.2	7.428		619%
Riboflavin (mg)	1.3	7.257		558%
Niacin (mg)	16	28.354	35	177%
Folate (ug)	400	489	1000	122%
Pantothenic Acid (mg)	5	13.335		267%
Biotin (ug)	30	360		1200%
Choline (mg)	550	730.768	3500	133%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.15	2.5	115%
Chloride (g)	2.3	3.12	3.6	136%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.372	10	264%
Iodine (ug)	150	334	1100	223%
Iron (mg)	8	14.7874	45	185%
Magnesium (mg)	420	630.6		150%
Manganese (mg)	2.3	3.488	11	152%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.416	4	202%
Potassium (g)	3.5	4.085		117%
Selenium (ug)	55	110	400	199%
Sodium (g)	1.5	2.332	2.3	155%
Sulfur (g)	2	3.69		185%
Zinc (mg)	11	19.9338	40	181%

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masterswan's light fuel

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