Name: thick white salty liquid (cut)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 4 cups Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim); 2 cups Oat Flour; 3 scoop Cytosport Monster Whey Protein Isolate; 1 tsp Nordic Naturals Complete Omega (Liquid); 1/2 tsp Iodized Salt; 1 capsule One Daily Superfood Multivitamin; 0.9g Choline bitartrate; 0.333pill Solaray Vitamin K; 3g MSM Sulfur Powder

Amount		Volume		Ingredient	$ / day	Source
978	g	4	cups	Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim)	$0.45	local
160	g	2	cups	Oat Flour	$1.18	Amazon
100	g	3	scoop	Cytosport Monster Whey Protein Isolate	$2.53	Amazon
5	ml	1	tsp	Nordic Naturals Complete Omega (Liquid)	$0.53	Amazon
3.6	g	½	tsp	Iodized Salt	$0.01	Amazon
1	pill	1	capsule	One Daily Superfood Multivitamin	$0.32	Amazon
0.9	g			Choline bitartrate	$0.01	Amazon
0.333	pill			Solaray Vitamin K	$0.02	Amazon
3	g			MSM Sulfur Powder	$0.08	Amazon
Amounts for: Total Daily Cost:					$5.13	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

47% Carb, 37% Protein, 16% Fat

Calories1406

% Daily Values*

66%

Total Carbohydrate166g

48%

Dietary Fiber 13g

154%

Protein130g

38%

Total Fat25g

Saturated Fat4g

Monounsaturated Fat5g

Polyunsaturated Fat5g

97%

Omega-3 Fatty Acids2g

33%

Omega-6 Fatty Acids6g

Cholesterol20mg

Calcium 159%	•	Vitamin A 172%
Chloride 94%	•	Vitamin B6 809%
Chromium 343%	•	Vitamin B12 4370%
Copper 141%	•	Vitamin C 111%
Iodine 163%	•	Vitamin D 167%
Iron 97%	•	Vitamin E 158%
Magnesium 83%	•	Vitamin K 99%
Manganese 366%	•	Thiamin 963%
Molybdenum 878%	•	Riboflavin 918%
Phosphorus 270%	•	Niacin 146%
Potassium 103%	•	Folate 125%
Selenium 281%	•	Pantothenic Acid 276%
Sodium 141%	•	Biotin 100%
Sulfur 122%	•	Choline 104%
Zinc 175%

* 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	Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim)	978	g	Liquid	local	3915	$1.79	$0.45	4	333	48.5	32.96
2	Oat Flour	160	g	Powder	Amazon	4082	$30.10	$1.18	26	646	105.6	24.00
3	Cytosport Monster Whey Protein Isolate	100	g	Powder	Amazon	986	$24.99	$2.53	10	382	11.8	73.53
4	Nordic Naturals Complete Omega (Liquid)	5	ml	Liquid	Amazon	240	$25.46	$0.53	48	45	0.0	0.00
5	Iodized Salt	3.6	g	Powder	Amazon	737	$2.09	$0.01	205	0	0.0	0.00
6	One Daily Superfood Multivitamin	1	pill	Powder	Amazon	30	$9.61	$0.32	30	0	0.0	0.00
7	Choline bitartrate	0.9	g	Powder	Amazon	500	$4.99	$0.01	556	0	0.0	0.00
8	Solaray Vitamin K	0.333333333	pill	Pill	Amazon	100	$6.90	$0.02	300	0	0.0	0.00
9	MSM Sulfur Powder	3	g	Powder	Amazon	908	$22.97	$0.08	303	0	0.0	0.00
	Total						$128.90	$5.13		1406	165.9	130.49
	Target									2000	250.0	85.00
	% Reached									70%	66%	154%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1406	70%
Carbohydrates (g)	250	165.9	66%
Protein (g)	85	130.49	154%
Total Fat (g)	65	24.75	38%
Saturated Fat (g)		4.06
Monounsaturated Fat (g)		4.85
Polyunsaturated Fat (g)		5.31
Omega-3 Fatty Acids (g)	1.6	1.55	97%
Omega-6 Fatty Acids (g)	17	5.62	33%
Total Fiber (g)	28	13.3	48%
Soluble Fiber (g)		4.8
Insoluble Fiber (g)		5.6
Cholesterol (mg)	0	19.56

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5147	10000	172%
Vitamin B6 (mg)	1.3	10.5	100	809%
Vitamin B12 (ug)	2.4	104.9		4370%
Vitamin C (mg)	90	100	2000	111%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	20	32	1000	158%
Vitamin K (ug)	120	118		99%
Thiamin (mg)	1.2	11.56		963%
Riboflavin (mg)	1.3	11.94		918%
Niacin (mg)	16	23.319	35	146%
Folate (ug)	400	500	1000	125%
Pantothenic Acid (mg)	5	13.811		276%
Biotin (ug)	30	30		100%
Choline (mg)	550	569.408	3500	104%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.59	2.5	159%
Chloride (g)	2.3	2.16	3.6	94%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	1.267	10	141%
Iodine (ug)	150	244	1100	163%
Iron (mg)	8	7.7522	45	97%
Magnesium (mg)	420	348		83%
Manganese (mg)	2.3	8.429	11	366%
Molybdenum (ug)	45	395	2000	878%
Phosphorus (g)	0.7	1.889	4	270%
Potassium (g)	3.5	3.6		103%
Selenium (ug)	55	155	400	281%
Sodium (g)	1.5	2.116	2.3	141%
Sulfur (g)	2	2.43		122%
Zinc (mg)	11	19.2276	40	175%

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thick white salty liquid (cut)

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