Name: masterswan's rice flour v1.0
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 132g Impact Whey Protein; 16g Acacia Gum (Fiber); 6g Potassium Citrate; 4g Salt; 5g NOW Cal/Mag/D3 powder; 2g Calcium Phosphate; 2g Choline L-Bitartrate; 4g Xanthan Gum; 1pill Now Foods MK-7 Vitamin K-2; 1pill Kirkland Signature Daily Multi; 1pill Kirkland "One per day" fish oil; 179ml Olive Oil; 237g Rice Flour

Amount		Ingredient	$ / day	Source
132	g	Impact Whey Protein	$1.73	MyProtein
16	g	Acacia Gum (Fiber)	$0.49	Piping Rock
6	g	Potassium Citrate	$0.18	Amazon
4	g	Salt	$0.00	Sams Club
5	g	NOW Cal/Mag/D3 powder	$0.13	All Star
2	g	Calcium Phosphate	$0.05	Freeda (also on Amazon)
2	g	Choline L-Bitartrate	$0.06	Powder City
4	g	Xanthan Gum	$0.15	Amazon
1	pill	Now Foods MK-7 Vitamin K-2	$0.21	Amazon
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
1	pill	Kirkland "One per day" fish oil	$0.09	Costco
179	ml	Olive Oil	$2.10	Amazon
237	g	Rice Flour	$1.24	Amazon
Amounts for: Total Daily Cost:			$6.46	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

30% Carb, 15% Protein, 55% Fat

Calories2893

% Daily Values*

101%

Total Carbohydrate219g

98%

Dietary Fiber 27g

101%

Protein109g

101%

Total Fat179g

Saturated Fat28g

Monounsaturated Fat123g

Polyunsaturated Fat19g

132%

Omega-3 Fatty Acids2g

100%

Omega-6 Fatty Acids17g

Cholesterol189mg

Calcium 216%	•	Vitamin A 117%
Chloride 109%	•	Vitamin B6 233%
Chromium 100%	•	Vitamin B12 250%
Copper 134%	•	Vitamin C 102%
Iodine 100%	•	Vitamin D 104%
Iron 298%	•	Vitamin E 271%
Magnesium 157%	•	Vitamin K 188%
Manganese 224%	•	Thiamin 152%
Molybdenum 100%	•	Riboflavin 135%
Phosphorus 114%	•	Niacin 163%
Potassium 111%	•	Folate 127%
Selenium 165%	•	Pantothenic Acid 239%
Sodium 142%	•	Biotin 100%
Sulfur 228%	•	Choline 152%
Zinc 117%

* Percent Daily Values are based on "masterswan's 2893 kcal profile". 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	Impact Whey Protein	132	g	Powder	MyProtein	4989	$65.29	$1.73	38	491	11.4	94.55
2	Acacia Gum (Fiber)	16	g	Powder	Piping Rock	640	$19.44	$0.49	40	27	14.7	0.16
3	Potassium Citrate	6	g	Powder	Amazon	1000	$29.96	$0.18	167	0	0.0	0.00
4	Salt	4	g	Powder	Sams Club	11339	$4.98	$0.00	2835	0	0.0	0.00
5	NOW Cal/Mag/D3 powder	5	g	Powder	All Star	227	$5.69	$0.13	45	0	0.0	0.00
6	Calcium Phosphate	2	g	Powder	Freeda (also on Amazon)	453	$11.70	$0.05	227	0	0.0	0.00
7	Choline L-Bitartrate	2	g	Powder	Powder City	500	$15.00	$0.06	250	0	0.0	0.00
8	Xanthan Gum	4	g	Powder	Amazon	454	$16.99	$0.15	114	13	3.1	0.00
9	Now Foods MK-7 Vitamin K-2	1	pill	Pill	Amazon	60	$12.50	$0.21	60	0	0.0	0.00
10	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
11	Kirkland "One per day" fish oil	1	pill	Pill	Costco	180	$16.99	$0.09	180	15	0.0	0.00
12	Olive Oil	179	ml	Liquid	Amazon	2000	$23.50	$2.10	11	1479	0.0	0.00
13	Rice Flour	237	g	Powder	Amazon	4082	$21.39	$1.24	17	867	189.9	14.10
	Total						$260.42	$6.46		2893	219.1	108.81
	Target									2893	217.0	108.00
	% Reached									100%	101%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2893	2893	100%
Carbohydrates (g)	217	219.1	101%
Protein (g)	108	108.81	101%
Total Fat (g)	177	179.22	101%
Saturated Fat (g)	0	27.97
Monounsaturated Fat (g)	0	123.1
Polyunsaturated Fat (g)	0	18.5
Omega-3 Fatty Acids (g)	1.6	2.12	132%
Omega-6 Fatty Acids (g)	17	17.07	100%
Total Fiber (g)	28	27.3	98%
Soluble Fiber (g)	0	17.8
Insoluble Fiber (g)	0	3.8
Cholesterol (mg)	0	189.116

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3500	10000	117%
Vitamin B6 (mg)	1.3	3	100	233%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	92	2000	102%
Vitamin D (IU)	600	622	4000	104%
Vitamin E (IU)	20	54	1000	271%
Vitamin K (ug)	120	226		188%
Thiamin (mg)	1.2	1.827		152%
Riboflavin (mg)	1.3	1.75		135%
Niacin (mg)	16	26.138	35	163%
Folate (ug)	400	509	1000	127%
Pantothenic Acid (mg)	5	11.941		239%
Biotin (ug)	30	30		100%
Choline (mg)	550	834.248	3500	152%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.16	2.5	216%
Chloride (g)	2.3	2.496	3.6	109%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.208	10	134%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	23.8583	45	298%
Magnesium (mg)	420	659.4		157%
Manganese (mg)	2.3	5.144	11	224%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.796	4	114%
Potassium (g)	3.5	3.869		111%
Selenium (ug)	55	91	400	165%
Sodium (g)	1.5	2.128	2.3	142%
Sulfur (g)	2	4.55		228%
Zinc (mg)	11	12.8964	40	117%

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masterswan's rice flour v1.0

Nutrition Facts

Nutrient Profile: masterswan's 2893 kcal profileChange

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