Name: Allison
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1g rainbow light just once women's one multivitamin; 41g Whey Protein (Body Fortress Super Advanced); 0g Flaxseed Meal (Hodgson Mill); 135g Oat Flour/Powder (grind from oats); 60g Pre-cooked Masa (Masa Precocida); 32g Soybean Oil (Nutrioli); 7g NOW Foods Calcium/magnesium 1000/500 mg; 4g Iodized Salt; 1g Choline bitartrate; 2g MSM Sulfur Powder (Doctor's Best); 44g cocoa powder (Toll House); 45g Brown Sugar; 17g NOW Potassium Gluconate; 2.5g Potassium chloride

Amount		Ingredient	$ / day	Source
1	g	rainbow light just once women's one multivitamin	$0.13	Amazon
41	g	Whey Protein (Body Fortress Super Advanced)	$0.72	Local (Walmart)
0	g	Flaxseed Meal (Hodgson Mill)	$0.00	Local (Walmart)
135	g	Oat Flour/Powder (grind from oats)	$0.35	Sams Club
60	g	Pre-cooked Masa (Masa Precocida)	$0.30	Amazon
32	g	Soybean Oil (Nutrioli)	$0.08	Walmart
7	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.24	iHerb
4	g	Iodized Salt	$0.00	Local (HT)
1	g	Choline bitartrate	$0.08	iHerb
2	g	MSM Sulfur Powder (Doctor's Best)	$0.07	iHerb
44	g	cocoa powder (Toll House)	$0.47	Local (Walmart)
45	g	Brown Sugar	$0.10	local
17	g	NOW Potassium Gluconate	$0.45	Amazon
2.5	g	Potassium chloride	$0.05	iHerb
Amounts for: Total Daily Cost:			$3.04	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

53% Carb, 16% Protein, 31% Fat

Calories1502

% Daily Values*

111%

Total Carbohydrate209g

118%

Dietary Fiber 30g

106%

Protein65g

127%

Total Fat53g

Saturated Fat13g

Monounsaturated Fat13g

Polyunsaturated Fat24g

218%

Omega-3 Fatty Acids2g

180%

Omega-6 Fatty Acids22g

Cholesterol85mg

Calcium 113%	•	Vitamin A 715%
Chloride 156%	•	Vitamin B6 1952%
Chromium 800%	•	Vitamin B12 1042%
Copper 184%	•	Vitamin C 160%
Iodine 225%	•	Vitamin D 185%
Iron 122%	•	Vitamin E 351%
Magnesium 396%	•	Vitamin K 147%
Manganese 526%	•	Thiamin 2435%
Molybdenum 767%	•	Riboflavin 2329%
Phosphorus 164%	•	Niacin 241%
Potassium 112%	•	Folate 249%
Selenium 476%	•	Pantothenic Acid 514%
Sodium 114%	•	Biotin 500%
Sulfur 116%	•	Choline 134%
Zinc 237%

* Percent Daily Values are based on "Female Sedentary - weight loss goal 1500 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	rainbow light just once women's one multivitamin	1	g	Pill	Amazon	150	$19.20	$0.13	150	0	0.0	0.00
2	Whey Protein (Body Fortress Super Advanced)	41	g	Powder	Local (Walmart)	885	$15.59	$0.72	22	170	7.0	30.00
3	Flaxseed Meal (Hodgson Mill)	0	g	Powder	Local (Walmart)	340	$2.36	$0.00		0	0.0	0.00
4	Oat Flour/Powder (grind from oats)	135	g	Powder	Sams Club	10433	$26.98	$0.35	77	545	89.1	20.25
5	Pre-cooked Masa (Masa Precocida)	60	g	Powder	Amazon	2993	$15.08	$0.30	50	219	45.8	5.58
6	Soybean Oil (Nutrioli)	32	g	Liquid	Walmart	907	$2.30	$0.08	28	283	0.0	0.00
7	NOW Foods Calcium/magnesium 1000/500 mg	7	g	Powder	iHerb	227	$7.63	$0.24	32	0	0.0	0.00
8	Iodized Salt	4	g	Powder	Local (HT)	737	$0.44	$0.00	184	0	0.0	0.00
9	Choline bitartrate	1	g	Pill	iHerb	100	$8.18	$0.08	100	0	0.0	0.00
10	MSM Sulfur Powder (Doctor's Best)	2	g	Powder	iHerb	250	$8.96	$0.07	125	0	0.0	0.00
11	cocoa powder (Toll House)	44	g	Powder	Local (Walmart)	227	$2.42	$0.47	5	132	26.4	8.80
12	Brown Sugar	45	g	Powder	local	907	$1.99	$0.10	20	153	40.5	0.00
13	NOW Potassium Gluconate	17	g	Powder	Amazon	454	$12.10	$0.45	27	0	0.0	0.00
14	Potassium chloride	2.5	g	Powder	iHerb	227	$4.45	$0.05	91	0	0.0	0.00
	Total						$127.68	$3.04		1502	208.8	64.63
	Target									1500	188.0	61.00
	% Reached									100%	111%	106%
	Safe Maximum									2000	335.0	94.00
	% Max Reached									75%	62%	69%

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	1502	2000	100%
Carbohydrates (g)	188	208.8	335	111%
Protein (g)	61	64.63	94	106%
Total Fat (g)	42	53.46	80	127%
Saturated Fat (g)	0	12.6
Monounsaturated Fat (g)	0	13.31
Polyunsaturated Fat (g)	0	23.94
Omega-3 Fatty Acids (g)	1.1	2.4		218%
Omega-6 Fatty Acids (g)	12	21.64		180%
Total Fiber (g)	25	29.5		118%
Soluble Fiber (g)	0	4
Insoluble Fiber (g)	0	4.7
Cholesterol (mg)	0	85

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	5002	10000	715%
Vitamin B6 (mg)	1.3	25.4	100	1952%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	75	120	2000	160%
Vitamin D (IU)	600	1111	4000	185%
Vitamin E (IU)	30	105	1000	351%
Vitamin K (ug)	90	132		147%
Thiamin (mg)	1.1	26.785		2435%
Riboflavin (mg)	1.1	25.615		2329%
Niacin (mg)	14	33.785	35	241%
Folate (ug)	400	998	1000	249%
Pantothenic Acid (mg)	5	25.69		514%
Biotin (ug)	30	150		500%
Choline (mg)	425	568.225	3500	134%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.13	2.5	113%
Chloride (g)	2.3	3.59	3.6	156%
Chromium (ug)	25	200		800%
Copper (mg)	0.9	1.66	10	184%
Iodine (ug)	150	338	1100	225%
Iron (mg)	18	21.88	45	122%
Magnesium (mg)	310	1228.2		396%
Manganese (mg)	1.8	9.46	11	526%
Molybdenum (ug)	45	345	2000	767%
Phosphorus (g)	0.7	1.147	4	164%
Potassium (g)	4.7	5.283		112%
Selenium (ug)	55	262	400	476%
Sodium (g)	1.5	1.717	2.3	114%
Sulfur (g)	2	2.31		116%
Zinc (mg)	8	18.92	40	237%

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Allison

Nutrition Facts

Nutrient Profile: Female Sedentary - weight loss goal 1500 caloriesChange

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Nutrient Profile: Female Sedentary - weight loss goal 1500 calories Change