Name: a
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 40g Cereals, QUAKER, Quick Oats, Dry; 40g Milk, dry, nonfat, instant, without added vitamin A and vitamin D; 2g Spinach, powdered (freeze dried); 20g Dates, medjool (air dried); 70g Peanuts (dry roasted/plain); 35g Nuts, almonds; 40g Nuts, walnuts, english; 3portion Egg, whole, raw; 1g Spices, cinnamon, ground; 20g Syrups, maple; 3g Salt, table; 30g Real Whole Wheat flour (ground wheat berries); 90g Strawberries (freeze dried); 30g Cherries (freeze dried)

Amount		Ingredient	$ / day	Source
40	g	Cereals, QUAKER, Quick Oats, Dry	$0.08	ADLI
40	g	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	$0.62	nuts.com
2	g	Spinach, powdered (freeze dried)	$0.17	north bay trading
20	g	Dates, medjool (air dried)	$0.26	nuts.com
70	g	Peanuts (dry roasted/plain)	$0.77	nuts.com
35	g	Nuts, almonds	$0.77	nuts.com
40	g	Nuts, walnuts, english	$0.79	nuts.com
3	portion	Egg, whole, raw	$0.25	ALDI
1	g	Spices, cinnamon, ground	$0.02	nuts.com
20	g	Syrups, maple	$0.59	nuts.com
3	g	Salt, table	$0.01	walmart
30	g	Real Whole Wheat flour (ground wheat berries)	$0.26	nuts.com
90	g	Strawberries (freeze dried)	$7.64	north bay trading
30	g	Cherries (freeze dried)	$1.92	north bay trading
Amounts for: Total Daily Cost:			$14.15	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

42% Carb, 16% Protein, 42% Fat

Calories1998

% Daily Values*

231%

Total Carbohydrate222g

210%

Dietary Fiber 44g

108%

Protein83g

107%

Total Fat101g

Saturated Fat14g

Monounsaturated Fat39g

Polyunsaturated Fat39g

275%

Omega-3 Fatty Acids4g

201%

Omega-6 Fatty Acids34g

Cholesterol567mg

Calcium 102%	•	Vitamin A 113%
Chloride 0%	•	Vitamin B6 119%
Chromium 0%	•	Vitamin B12 136%
Copper 309%	•	Vitamin C 606%
Iodine 1%	•	Vitamin D 1%
Iron 198%	•	Vitamin E 102%
Magnesium 156%	•	Vitamin K 124%
Manganese 464%	•	Thiamin 134%
Molybdenum 0%	•	Riboflavin 207%
Phosphorus 256%	•	Niacin 107%
Potassium 118%	•	Folate 148%
Selenium 196%	•	Pantothenic Acid 145%
Sodium 108%	•	Biotin 298%
Sulfur 129%	•	Choline 119%
Zinc 111%

* Percent Daily Values are based on "Gokhan's U.S. government DRI, male 19-50, 1500 calories, low carb". 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	Cereals, QUAKER, Quick Oats, Dry	40	g	Powder	ADLI	1190	$2.29	$0.08	30	148	27.3	5.48
2	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	40	g	Powder	nuts.com	454	$6.99	$0.62	11	143	20.9	14.04
3	Spinach, powdered (freeze dried)	2	g	Powder	north bay trading	85	$7.20	$0.17	43	6	0.9	0.71
4	Dates, medjool (air dried)	20	g	Powder	nuts.com	453	$6.00	$0.26	23	55	15.0	0.36
5	Peanuts (dry roasted/plain)	70	g	Powder	nuts.com	454	$5.00	$0.77	6	397	11.3	18.06
6	Nuts, almonds	35	g	Powder	nuts.com	454	$10.00	$0.77	13	203	7.5	7.40
7	Nuts, walnuts, english	40	g	Powder	nuts.com	454	$8.99	$0.79	11	262	5.5	6.09
8	Egg, whole, raw	3	portion	Powder	ALDI	12	$1.00	$0.25	4	233	1.7	18.87
9	Spices, cinnamon, ground	1	g	Powder	nuts.com	454	$7.00	$0.02	454	2	0.8	0.04
10	Syrups, maple	20	g	Powder	nuts.com	473	$14.00	$0.59	24	52	13.4	0.01
11	Salt, table	3	g	Powder	walmart	737	$1.96	$0.01	246	0	0.0	0.00
12	Real Whole Wheat flour (ground wheat berries)	30	g	Powder	nuts.com	454	$4.00	$0.26	15	101	21.2	4.36
13	Strawberries (freeze dried)	90	g	Powder	north bay trading	454	$38.50	$7.64	5	285	68.4	5.96
14	Cherries (freeze dried)	30	g	Powder	north bay trading	1134	$72.68	$1.92	38	111	28.2	1.87
	Total						$185.61	$14.15		1998	222.0	83.26
	Target									1543	96.0	77.00
	% Reached									129%	231%	108%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1543	1998	129%
Carbohydrates (g)	96	222	231%
Protein (g)	77	83.26	108%
Total Fat (g)	94	100.79	107%
Saturated Fat (g)	0	14.38
Monounsaturated Fat (g)	0	39.24
Polyunsaturated Fat (g)	0	38.83
Omega-3 Fatty Acids (g)	1.6	4.41	275%
Omega-6 Fatty Acids (g)	17	34.14	201%
Total Fiber (g)	21	44	210%
Soluble Fiber (g)	0	0.5
Insoluble Fiber (g)	0	6
Cholesterol (mg)	0	566.7

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3394	10000	113%
Vitamin B6 (mg)	1.3	1.5	100	119%
Vitamin B12 (ug)	2.4	3.3		136%
Vitamin C (mg)	90	546	2000	606%
Vitamin D (IU)	600	3	4000	1%
Vitamin E (IU)	20	20	1000	102%
Vitamin K (ug)	120	148		124%
Thiamin (mg)	1.2	1.61		134%
Riboflavin (mg)	1.3	2.691		207%
Niacin (mg)	16	17.096	35	107%
Folate (ug)	400	594	1000	148%
Pantothenic Acid (mg)	5	7.239		145%
Biotin (ug)	30	89		298%
Choline (mg)	550	654.954	3500	119%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.02	2.5	102%
Chloride (g)	2.3	0	3.6	0%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	2.778	10	309%
Iodine (ug)	150	1	1100	1%
Iron (mg)	8	15.8215	45	198%
Magnesium (mg)	420	654.6		156%
Manganese (mg)	2.3	10.672	11	464%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	1.791	4	256%
Potassium (g)	3.5	4.141		118%
Selenium (ug)	55	108	400	196%
Sodium (g)	1.5	1.616	2.3	108%
Sulfur (g)	2	2.58		129%
Zinc (mg)	11	12.2455	40	111%

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Parent Recipes:	Author	Last Updated	Created
Agrovittles: Electric Green Energy Bars v2.0 [Full Spectrum]	tojomo	7 Mar '17	13 Jul '18
This recipe	Gokhan	13 Jul '18	13 Jul '18

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Nutrition Facts

Nutrient Profile: Gokhan's U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: Gokhan's U.S. government DRI, male 19-50, 1500 calories, low carb Change