Name: Copy of QuidNYC's Cheaperfood High Protein Bulk
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 350g Maseca White Corn Masa Harina; 66g Whey Protein Concentrate; 14g Bob's Red Mill Organic Golden Flaxseeds; 4g Sea Salt; 6g Potassium Citrate; 1g Choline Bitartrate; 53ml Extra Virgin Olive Oil; 1pill Kirkland Signature Daily Multi; 1portion Thorne Research Vitamin D / K2 Liquid; 398g Now Foods Carbo Gain

Amount		Ingredient	$ / day	Source
350	g	Maseca White Corn Masa Harina	$1.00	Amazon
66	g	Whey Protein Concentrate	$1.02	Novus Life
14	g	Bob's Red Mill Organic Golden Flaxseeds	$0.07	Amazon (S)
4	g	Sea Salt	$0.01	Amazon (S)
6	g	Potassium Citrate	$0.17	Amazon
1	g	Choline Bitartrate	$0.04	Amazon
53	ml	Extra Virgin Olive Oil	$0.64	Amazon
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
1	portion	Thorne Research Vitamin D / K2 Liquid	$0.02	Amazon
398	g	Now Foods Carbo Gain	$2.38	Amazon
Amounts for: Total Daily Cost:			$5.40	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

73% Carb, 10% Protein, 17% Fat

Calories3500

% Daily Values*

162%

Total Carbohydrate649g

71%

Dietary Fiber 28g

72%

Protein87g

106%

Total Fat69g

Saturated Fat10g

Monounsaturated Fat40g

Polyunsaturated Fat15g

502%

Omega-3 Fatty Acids4g

773%

Omega-6 Fatty Acids12g

Cholesterol11mg

Calcium 102%	•	Vitamin A 70%
Chloride 74%	•	Vitamin B6 206%
Chromium 29%	•	Vitamin B12 127%
Copper 87%	•	Vitamin C 156%
Iodine 100%	•	Vitamin D 225%
Iron 149%	•	Vitamin E 126%
Magnesium 152%	•	Vitamin K 194%
Manganese 211%	•	Thiamin 194%
Molybdenum 60%	•	Riboflavin 200%
Phosphorus 182%	•	Niacin 134%
Potassium 103%	•	Folate 159%
Selenium 179%	•	Pantothenic Acid 145%
Sodium 82%	•	Biotin 10%
Sulfur 208%	•	Choline 107%
Zinc 147%

* Percent Daily Values are based on "Rob's newest recommendation". 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	Maseca White Corn Masa Harina	350	g	Powder	Amazon	22680	$65.05	$1.00	65	1278	267.0	32.48
2	Whey Protein Concentrate	66	g	Powder	Novus Life	4536	$69.95	$1.02	69	232	4.1	51.57
3	Bob's Red Mill Organic Golden Flaxseeds	14	g	Powder	Amazon (S)	2720	$14.33	$0.07	194	75	4.0	2.56
4	Sea Salt	4	g	Powder	Amazon (S)	3628	$9.14	$0.01	907	0	0.0	0.00
5	Potassium Citrate	6	g	Powder	Amazon	1000	$28.96	$0.17	167	0	0.0	0.00
6	Choline Bitartrate	1	g	Powder	Amazon	500	$21.70	$0.04	500	0	0.0	0.00
7	Extra Virgin Olive Oil	53	ml	Liquid	Amazon	3000	$36.27	$0.64	57	430	0.0	0.00
8	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
9	Thorne Research Vitamin D / K2 Liquid	1	portion	Liquid	Amazon	1200	$22.80	$0.02	1200	0	0.0	0.00
10	Now Foods Carbo Gain	398	g	Powder	Amazon	5440	$32.52	$2.38	14	1485	374.2	0.00
	Total						$317.71	$5.40		3500	649.4	86.61
	Target									2500	400.0	120.00
	% Reached									140%	162%	72%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2500	3500		140%
Carbohydrates (g)	400	649.4		162%
Protein (g)	120	86.61		72%
Total Fat (g)	65	69.1		106%
Saturated Fat (g)		9.61
Monounsaturated Fat (g)		40.15
Polyunsaturated Fat (g)		15.37
Omega-3 Fatty Acids (g)	0.75	3.77	3	502%
Omega-6 Fatty Acids (g)	1.5	11.6	17	773%
Total Fiber (g)	40	28.3		71%
Soluble Fiber (g)		7.9
Insoluble Fiber (g)		18.3
Cholesterol (mg)	0	10.56	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	5000	3518	10000	70%
Vitamin B6 (mg)	2	4.1	100	206%
Vitamin B12 (ug)	6	7.6		127%
Vitamin C (mg)	60	94	2000	156%
Vitamin D (IU)	400	900	4000	225%
Vitamin E (IU)	30	38	1500	126%
Vitamin K (ug)	80	155		194%
Thiamin (mg)	1.5	2.913		194%
Riboflavin (mg)	1.7	3.393		200%
Niacin (mg)	20	26.9	35	134%
Folate (ug)	400	635	1000	159%
Pantothenic Acid (mg)	10	14.45		145%
Biotin (ug)	300	30		10%
Choline (mg)	550	589.454	3500	107%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.02	2.5	102%
Chloride (g)	3.4	2.512		74%
Chromium (ug)	120	35	600	29%
Copper (mg)	2	1.733	10	87%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	26.8205	45	149%
Magnesium (mg)	400	609.1		152%
Manganese (mg)	2	4.212	11	211%
Molybdenum (ug)	75	45	2000	60%
Phosphorus (g)	1	1.82	4	182%
Potassium (g)	3.5	3.605	6	103%
Selenium (ug)	70	125	400	179%
Sodium (g)	2.4	1.956	2.4	82%
Sulfur (g)	2	4.17		208%
Zinc (mg)	15	21.9864	40	147%

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QuidNYC's Superfood for Him	QuidNYC	8 Mar '14	2 Jan '14
QuidNYC's Cheaperfood	QuidNYC	14 Feb '14	20 Jan '18
This recipe	pharren88	20 Jan '18	20 Jan '18

Copy of QuidNYC's Cheaperfood High Protein Bulk Weight GainBodybuilding

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