Name: all the things
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2pill Omega 3; 10g Sunflower Oil; 30g Wheatgerm; 4g Table Salt; 200g Potato, baked, flesh and skin, without salt; 500g Milk, producer, fluid, 3.7% milkfat; 250g Cabbage, cooked, boiled, drained, without salt; 150g Egg, whole, cooked, hard-boiled; 20portion 20 Minutes Sunlight; 10g Carrots, raw; 20g Nuts, almonds; 200g Beef, ground, 75% lean meat / 25% fat, crumbles, cooked, pan-browned; 25g Seeds, sunflower seed kernels, dried

Amount		Ingredient	$ / day	Source
2	pill	Omega 3	$0.80	T-Nation
10	g	Sunflower Oil	$0.11	purenature
30	g	Wheatgerm	$0.30	Countdown
4	g	Table Salt	$0.02	Countdown
200	g	Potato, baked, flesh and skin, without salt	$0.34	Countdown
500	g	Milk, producer, fluid, 3.7% milkfat	$1.09
250	g	Cabbage, cooked, boiled, drained, without salt	$1.50
150	g	Egg, whole, cooked, hard-boiled	$0.84	Countdown
20	portion	20 Minutes Sunlight	$0.00	Sun
10	g	Carrots, raw	$0.00
20	g	Nuts, almonds	$0.00
200	g	Beef, ground, 75% lean meat / 25% fat, crumbles, cooked, pan-browned	$0.00
25	g	Seeds, sunflower seed kernels, dried	$0.31	Countdown
Amounts for: Total Daily Cost:			$5.31	Add Ingredients to Amazon Cart

potato flakes and coconut oil

Nutrition Facts

Amount Per Day

23% Carb, 27% Protein, 50% Fat

Calories1811

% Daily Values*

38%

Total Carbohydrate95g

64%

Dietary Fiber 18g

132%

Protein112g

146%

Total Fat95g

Saturated Fat34g

Monounsaturated Fat44g

Polyunsaturated Fat17g

159%

Omega-3 Fatty Acids3g

93%

Omega-6 Fatty Acids16g

Cholesterol233mg

Calcium 98%	•	Vitamin A 133%
Chloride 106%	•	Vitamin B6 220%
Chromium 0%	•	Vitamin B12 375%
Copper 119%	•	Vitamin C 128%
Iodine 154%	•	Vitamin D 122%
Iron 170%	•	Vitamin E 106%
Magnesium 101%	•	Vitamin K 235%
Manganese 259%	•	Thiamin 121%
Molybdenum 135%	•	Riboflavin 201%
Phosphorus 269%	•	Niacin 151%
Potassium 109%	•	Folate 104%
Selenium 276%	•	Pantothenic Acid 142%
Sodium 145%	•	Biotin 98%
Sulfur 144%	•	Choline 139%
Zinc 202%

* 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	Omega 3	2	pill	Pill	T-Nation	88	$35.12	$0.80	44	26	0.0	0.00
2	Sunflower Oil	10	g	Liquid	purenature	4594	$52.00	$0.11	459	85	0.0	0.00
3	Wheatgerm	30	g	Powder	Countdown	400	$3.99	$0.30	13	108	15.5	6.95
4	Table Salt	4	g	Powder	Countdown	300	$1.59	$0.02	75	0	0.0	0.00
5	Potato, baked, flesh and skin, without salt	200	g	Paste	Countdown	1000	$1.70	$0.34	5	186	31.2	4.40
6	Milk, producer, fluid, 3.7% milkfat	500	g	Liquid		2000	$4.35	$1.09	4	296	22.5	16.50
7	Cabbage, cooked, boiled, drained, without salt	250	g	Paste		500	$3.00	$1.50	2	58	13.8	3.17
8	Egg, whole, cooked, hard-boiled	150	g	Powder	Countdown	100	$0.56	$0.84	1	233	1.7	18.87
9	20 Minutes Sunlight	20	portion	Powder	Sun	20	$0.00	$0.00	1	0	0.0	0.00
10	Carrots, raw	10	g	Powder		0	$0.00	$0.00	0	4	1.0	0.09
11	Nuts, almonds	20	g	Powder		0	$0.00	$0.00	0	116	4.3	4.23
12	Beef, ground, 75% lean meat / 25% fat, crumbles, cooked, pan-browned	200	g	Powder		100	$0.00	$0.00	1	554	0.0	52.56
13	Seeds, sunflower seed kernels, dried	25	g	Powder	Countdown	1000	$12.50	$0.31	40	146	5.0	5.20
	Total						$114.81	$5.31		1811	95.0	111.97
	Target									2000	250.0	85.00
	% Reached									91%	38%	132%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1811	91%
Carbohydrates (g)	250	95	38%
Protein (g)	85	111.97	132%
Total Fat (g)	65	94.7	146%
Saturated Fat (g)		34.04
Monounsaturated Fat (g)		43.77
Polyunsaturated Fat (g)		16.66
Omega-3 Fatty Acids (g)	1.6	2.55	159%
Omega-6 Fatty Acids (g)	17	15.78	93%
Total Fiber (g)	28	18	64%
Soluble Fiber (g)		1.3
Insoluble Fiber (g)		7
Cholesterol (mg)	0	233

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3984	10000	133%
Vitamin B6 (mg)	1.3	2.9	100	220%
Vitamin B12 (ug)	2.4	9		375%
Vitamin C (mg)	90	115	2000	128%
Vitamin D (IU)	600	731	4000	122%
Vitamin E (IU)	20	21	1000	106%
Vitamin K (ug)	120	282		235%
Thiamin (mg)	1.2	1.454		121%
Riboflavin (mg)	1.3	2.611		201%
Niacin (mg)	16	24.176	35	151%
Folate (ug)	400	417	1000	104%
Pantothenic Acid (mg)	5	7.091		142%
Biotin (ug)	30	29		98%
Choline (mg)	550	766.261	3500	139%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.98	2.5	98%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	1.074	10	119%
Iodine (ug)	150	231	1100	154%
Iron (mg)	8	13.5925	45	170%
Magnesium (mg)	420	425.6		101%
Manganese (mg)	2.3	5.959	11	259%
Molybdenum (ug)	45	61	2000	135%
Phosphorus (g)	0.7	1.881	4	269%
Potassium (g)	3.5	3.814		109%
Selenium (ug)	55	152	400	276%
Sodium (g)	1.5	2.17	2.3	145%
Sulfur (g)	2	2.88		144%
Zinc (mg)	11	22.22	40	202%

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all the things

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