Name: Allergy Avoidance
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1pill One Daily Superfood Multivitamin; 40g Whey Protein Isolate; 40g Cocoa Powder; 4g Iodized Salt; 1800ml Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D; 20g Flaxseed Meal; 50ml Canola Oil; 600g Applesauce, canned, sweetened, without salt (includes USDA commodity)

Amount		Ingredient	$ / day	Source
1	pill	One Daily Superfood Multivitamin	$0.27	Amazon
40	g	Whey Protein Isolate	$1.12	Hard Rhino
40	g	Cocoa Powder	$0.53	Amazon
4	g	Iodized Salt	$0.00
1800	ml	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	$1.47
20	g	Flaxseed Meal	$0.20
50	ml	Canola Oil	$0.09
600	g	Applesauce, canned, sweetened, without salt (includes USDA commodity)	$0.00
Amounts for: Total Daily Cost:			$3.68	Add Ingredients to Amazon Cart

Just an attempted baseline for allergic-to-everything

Nutrition Facts

Amount Per Day

40% Carb, 20% Protein, 40% Fat

Calories2086

% Daily Values*

89%

Total Carbohydrate221g

99%

Dietary Fiber 28g

128%

Protein108g

154%

Total Fat100g

Saturated Fat31g

Monounsaturated Fat45g

Polyunsaturated Fat21g

529%

Omega-3 Fatty Acids8g

75%

Omega-6 Fatty Acids13g

Cholesterol148mg

Calcium 248%	•	Vitamin A 282%
Chloride 104%	•	Vitamin B6 847%
Chromium 343%	•	Vitamin B12 4605%
Copper 286%	•	Vitamin C 127%
Iodine 175%	•	Vitamin D 314%
Iron 103%	•	Vitamin E 202%
Magnesium 139%	•	Vitamin K 104%
Manganese 194%	•	Thiamin 932%
Molybdenum 167%	•	Riboflavin 1108%
Phosphorus 377%	•	Niacin 150%
Potassium 113%	•	Folate 135%
Selenium 251%	•	Pantothenic Acid 384%
Sodium 169%	•	Biotin 100%
Sulfur 198%	•	Choline 77%
Zinc 226%

* 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	One Daily Superfood Multivitamin	1	pill	Powder	Amazon	60	$15.99	$0.27	60	0	0.0	0.00
2	Whey Protein Isolate	40	g	Powder	Hard Rhino	1000	$27.99	$1.12	25	152	0.8	35.60
3	Cocoa Powder	40	g	Powder	Amazon	1361	$17.88	$0.53	34	91	23.2	7.84
4	Iodized Salt	4	g	Powder		737	$0.77	$0.00	184	0	0.0	0.00
5	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	1800	ml	Liquid		3785	$3.09	$1.47	2	900	86.4	59.40
6	Flaxseed Meal	20	g	Powder		453	$4.49	$0.20	23	92	6.0	4.60
7	Canola Oil	50	ml	Liquid		1420	$2.69	$0.09	28	442	0.0	0.00
8	Applesauce, canned, sweetened, without salt (includes USDA commodity)	600	g	Powder		0	$0.00	$0.00	0	408	104.9	0.96
	Total						$72.90	$3.68		2086	221.3	108.40
	Target									2000	250.0	85.00
	% Reached									104%	89%	128%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2086	104%
Carbohydrates (g)	250	221.3	89%
Protein (g)	85	108.4	128%
Total Fat (g)	65	100.14	154%
Saturated Fat (g)		30.62
Monounsaturated Fat (g)		45.07
Polyunsaturated Fat (g)		21.29
Omega-3 Fatty Acids (g)	1.6	8.47	529%
Omega-6 Fatty Acids (g)	17	12.76	75%
Total Fiber (g)	28	27.7	99%
Soluble Fiber (g)		1.4
Insoluble Fiber (g)		4.6
Cholesterol (mg)	0	148

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8456	10000	282%
Vitamin B6 (mg)	1.3	11	100	847%
Vitamin B12 (ug)	2.4	110.5		4605%
Vitamin C (mg)	90	114	2000	127%
Vitamin D (IU)	600	1882	4000	314%
Vitamin E (IU)	20	40	1000	202%
Vitamin K (ug)	120	125		104%
Thiamin (mg)	1.2	11.18		932%
Riboflavin (mg)	1.3	14.405		1108%
Niacin (mg)	16	24.036	35	150%
Folate (ug)	400	539	1000	135%
Pantothenic Acid (mg)	5	19.18		384%
Biotin (ug)	30	30		100%
Choline (mg)	550	425.24	3500	77%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.48	2.5	248%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.575	10	286%
Iodine (ug)	150	263	1100	175%
Iron (mg)	8	8.216	45	103%
Magnesium (mg)	420	582		139%
Manganese (mg)	2.3	4.467	11	194%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	2.642	4	377%
Potassium (g)	3.5	3.945		113%
Selenium (ug)	55	138	400	251%
Sodium (g)	1.5	2.536	2.3	169%
Sulfur (g)	2	3.97		198%
Zinc (mg)	11	24.876	40	226%

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Allergy Avoidance

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