Name: Perfect lunch
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 13/4 cups Oat Flour; 30g Oil, canola; 2 cups Vanilla Rice Protein; 1.56g Lysine; 3 scoop Choline Bitartrate; 1 capsule Daily Multivitamin Powder Capsule; 1pill NOW Vitamin K; 2 tsp Potassium Citrate; 11/4 tbsp NOW Foods Calcium/magnesium 1000/500 mg; 1/4 tsp Stevia Powder; 2 capsule fish oil, pill; 0.5g Iodized Salt; 2g Potassium chloride; 0g Pea Protein Powder; 2 tbsp Psyllium Husk Powder; 0g Oil, avocado; 0g probiotic; 0g Honey; 0ml Lecithin

Amount		Volume		Ingredient	$ / day	Source
160	g	1¾	cups	Oat Flour	$0.41	Amazon
30	g			Oil, canola	$0.00
90	g	2	cups	Vanilla Rice Protein	$2.11	Amazon
1.56	g			Lysine	$0.03	Amazon
1.5	g	3	scoop	Choline Bitartrate	$0.19	Amazon
1	pill	1	capsule	Daily Multivitamin Powder Capsule	$0.32	Amazon
1	pill			NOW Vitamin K	$0.07	Amazon
10	g	2	tsp	Potassium Citrate	$0.50	Amazon
10	g	1¼	tbsp	NOW Foods Calcium/magnesium 1000/500 mg	$0.44	Amazon
0.7	g	¼	tsp	Stevia Powder	$0.13	Amazon
2	pill	2	capsule	fish oil, pill	$0.10	amazon
0.5	g			Iodized Salt	$0.00	Hain
2	g			Potassium chloride	$0.04	Amazon
0	g			Pea Protein Powder	$0.00	Amazon
6	g	2	tbsp	Psyllium Husk Powder	$0.12	Amazon
0	g			Oil, avocado	$0.00
0	g			probiotic	$0.00
0	g			Honey	$0.00
0	ml			Lecithin	$0.00	Amazon
Amounts for: Total Daily Cost:					$4.47	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

37% Carb, 29% Protein, 34% Fat

Calories1299

% Daily Values*

55%

Total Carbohydrate121g

75%

Dietary Fiber 21g

76%

Protein93g

74%

Total Fat49g

Saturated Fat6g

Monounsaturated Fat24g

Polyunsaturated Fat15g

231%

Omega-3 Fatty Acids4g

64%

Omega-6 Fatty Acids11g

Cholesterol25mg

Calcium 115%	•	Vitamin A 167%
Chloride 116%	•	Vitamin B6 785%
Chromium 343%	•	Vitamin B12 4167%
Copper 133%	•	Vitamin C 115%
Iodine 135%	•	Vitamin D 241%
Iron 239%	•	Vitamin E 182%
Magnesium 269%	•	Vitamin K 172%
Manganese 367%	•	Thiamin 926%
Molybdenum 167%	•	Riboflavin 785%
Phosphorus 172%	•	Niacin 140%
Potassium 150%	•	Folate 113%
Selenium 226%	•	Pantothenic Acid 206%
Sodium 90%	•	Biotin 100%
Sulfur 221%	•	Choline 118%
Zinc 137%

* Percent Daily Values are based on "hanselboston's 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	160	g	Powder	Amazon	22680	$57.99	$0.41	142	646	105.1	23.46
2	Oil, canola	30	g	Powder		0	$0.00	$0.00	0	265	0.0	0.00
3	Vanilla Rice Protein	90	g	Powder	Amazon	1360	$31.95	$2.11	15	330	9.0	69.00
4	Lysine	1.56	g	Powder	Amazon	1000	$18.50	$0.03	641	0	0.0	0.00
5	Choline Bitartrate	1.5	g	Powder	Amazon	100	$12.96	$0.19	67	0	0.0	0.00
6	Daily Multivitamin Powder Capsule	1	pill	Powder	Amazon	30	$9.69	$0.32	30	0	0.0	0.00
7	NOW Vitamin K	1	pill	Pill	Amazon	100	$6.90	$0.07	100	0	0.0	0.00
8	Potassium Citrate	10	g	Powder	Amazon	500	$24.96	$0.50	50	0	0.0	0.00
9	NOW Foods Calcium/magnesium 1000/500 mg	10	g	Powder	Amazon	227	$9.93	$0.44	23	0	0.0	0.00
10	Stevia Powder	0.7	g	Powder	Amazon	100	$17.96	$0.13	143	0	0.0	0.00
11	fish oil, pill	2	pill	Pill	amazon	200	$9.99	$0.10	100	35	1.0	1.00
12	Iodized Salt	0.5	g	Powder	Hain	737	$1.97	$0.00	1474	0	0.0	0.00
13	Potassium chloride	2	g	Powder	Amazon	1000	$19.96	$0.04	500	0	0.0	0.00
14	Pea Protein Powder	0	g	Powder	Amazon	1814	$79.99	$0.00		0	0.0	0.00
15	Psyllium Husk Powder	6	g	Powder	Amazon	680	$13.98	$0.12	113	23	5.3	0.00
16	Oil, avocado	0	g	Liquid		0	$0.00	$0.00		0	0.0	0.00
17	probiotic	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
18	Honey	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
19	Lecithin	0	ml	Liquid	Amazon	1814	$37.05	$0.00		0	0.0	0.00
	Total						$353.78	$4.47		1299	120.5	93.46
	Target									1966	221.0	123.00
	% Reached									66%	55%	76%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1966	1299	66%
Carbohydrates (g)	221	120.5	55%
Protein (g)	123	93.46	76%
Total Fat (g)	66	49.09	74%
Saturated Fat (g)	0	5.78
Monounsaturated Fat (g)	0	24.07
Polyunsaturated Fat (g)	0	14.77
Omega-3 Fatty Acids (g)	1.6	3.69	231%
Omega-6 Fatty Acids (g)	17	10.8	64%
Total Fiber (g)	28	20.9	75%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	25

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	10.2	100	785%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	104	2000	115%
Vitamin D (IU)	600	1444	4000	241%
Vitamin E (IU)	20	36	1000	182%
Vitamin K (ug)	120	207		172%
Thiamin (mg)	1.2	11.107		926%
Riboflavin (mg)	1.3	10.2		785%
Niacin (mg)	16	22.358	35	140%
Folate (ug)	400	451	1000	113%
Pantothenic Acid (mg)	5	10.322		206%
Biotin (ug)	30	30		100%
Choline (mg)	550	647.9	3500	118%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.15	2.5	115%
Chloride (g)	2.3	2.667	3.6	116%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	1.199	10	133%
Iodine (ug)	150	202	1100	135%
Iron (mg)	8	19.108	45	239%
Magnesium (mg)	420	1129.3		269%
Manganese (mg)	2.3	8.43	11	367%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	1.203	4	172%
Potassium (g)	3.5	5.252		150%
Selenium (ug)	55	124	400	226%
Sodium (g)	1.5	1.35	2.3	90%
Sulfur (g)	2	4.42		221%
Zinc (mg)	11	15.12	40	137%

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Perfect lunch

Nutrition Facts

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

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