Name: August 3 Copy of Connor
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2 cups Vanilla Rice Protein; 2 cups Maltodextrin; 13/4 cups Oat Flour; 1/2 cup Canola Oil; 1pill Multivitamin Pill; 2 tsp Potassium Citrate; 1 tsp Iodized Salt; 2.5g Potassium chloride; 3 scoop Choline Bitartrate; 0.2g Pramiracetam; 1pill NOW Foods Vitamin k-2; 5.1g Now Foods Psyllium Husk Powder; 1 tsp Creatine Monohydrate; 1/8 tsp L-Theanine; 1pill Vitamin D3; 1 tsp Calcium Citrate

Amount		Volume		Ingredient	$ / day	Source
120	g	2	cups	Vanilla Rice Protein	$1.69	Bulkfoods
135	g	2	cups	Maltodextrin	$0.38	Amazon
210	g	1¾	cups	Oat Flour	$0.58	Amazon
65	g	½	cup	Canola Oil	$0.12	Amazon
1	pill			Multivitamin Pill	$0.03	Amazon
10	g	2	tsp	Potassium Citrate	$0.42	Amazon
2.6	g	1	tsp	Iodized Salt	$0.01	Amazon
2.5	g			Potassium chloride	$0.05	iHerb
1.75	g	3	scoop	Choline Bitartrate	$0.23	Amazon
0.2	g			Pramiracetam	$0.20	Powder City
1	pill			NOW Foods Vitamin k-2	$0.09	Amazon
5.1	g			Now Foods Psyllium Husk Powder	$0.11	Amazon
5	g	1	tsp	Creatine Monohydrate	$0.09	Amazon
0.2	g	⅛	tsp	L-Theanine	$0.01	Amazon
1	pill			Vitamin D3	$0.02	Amazon
2.25	g	1	tsp	Calcium Citrate	$0.08	Amazon
Amounts for: Total Daily Cost:					$4.11	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 20% Protein, 30% Fat

Calories2389

% Daily Values*

108%

Total Carbohydrate311g

100%

Dietary Fiber 38g

101%

Protein126g

94%

Total Fat82g

Saturated Fat8g

Monounsaturated Fat47g

Polyunsaturated Fat25g

390%

Omega-3 Fatty Acids6g

112%

Omega-6 Fatty Acids19g

Cholesterol0mg

Calcium 100%	•	Vitamin A 117%
Chloride 107%	•	Vitamin B6 174%
Chromium 100%	•	Vitamin B12 250%
Copper 202%	•	Vitamin C 108%
Iodine 181%	•	Vitamin D 400%
Iron 502%	•	Vitamin E 214%
Magnesium 96%	•	Vitamin K 148%
Manganese 467%	•	Thiamin 246%
Molybdenum 100%	•	Riboflavin 151%
Phosphorus 243%	•	Niacin 144%
Potassium 153%	•	Folate 142%
Selenium 230%	•	Pantothenic Acid 208%
Sodium 100%	•	Biotin 100%
Sulfur 294%	•	Choline 139%
Zinc 161%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2400 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	Vanilla Rice Protein	120	g	Powder	Bulkfoods	11340	$160.00	$1.69	94	440	12.0	92.00
2	Maltodextrin	135	g	Powder	Amazon	22679	$64.00	$0.38	168	516	126.9	0.00
3	Oat Flour	210	g	Powder	Amazon	22680	$63.00	$0.58	108	840	138.0	33.60
4	Canola Oil	65	g	Liquid	Amazon	1344	$2.49	$0.12	21	575	0.0	0.00
5	Multivitamin Pill	1	pill	Pill	Amazon	500	$16.78	$0.03	500	0	0.0	0.00
6	Potassium Citrate	10	g	Powder	Amazon	500	$20.96	$0.42	50	0	0.0	0.00
7	Iodized Salt	2.6	g	Powder	Amazon	680	$2.47	$0.01	262	0	0.0	0.00
8	Potassium chloride	2.5	g	Powder	iHerb	681	$12.87	$0.05	272	0	0.0	0.00
9	Choline Bitartrate	1.75	g	Powder	Amazon	100	$12.96	$0.23	57	0	0.0	0.00
10	Pramiracetam	0.2	g	Powder	Powder City	50	$48.95	$0.20	250	0	0.0	0.00
11	NOW Foods Vitamin k-2	1	pill	Pill	Amazon	100	$8.64	$0.09	100	0	0.0	0.00
12	Now Foods Psyllium Husk Powder	5.1	g	Powder	Amazon	1360	$28.99	$0.11	267	19	4.5	0.00
13	Creatine Monohydrate	5	g	Powder	Amazon	1000	$18.96	$0.09	200	0	30.0	0.00
14	L-Theanine	0.2	g	Powder	Amazon	250	$17.96	$0.01	1250	0	0.0	0.08
15	Vitamin D3	1	pill	Powder	Amazon	600	$12.19	$0.02	600	0	0.0	0.00
16	Calcium Citrate	2.25	g	Powder	Amazon	500	$16.96	$0.08	222	0	0.0	0.00
	Total						$508.18	$4.11		2389	311.4	125.68
	Target									2400	287.0	124.00
	% Reached									100%	108%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2400	2389	100%
Carbohydrates (g)	287	311.4	108%
Protein (g)	124	125.68	101%
Total Fat (g)	87	81.7	94%
Saturated Fat (g)	0	8.16
Monounsaturated Fat (g)	0	47.15
Polyunsaturated Fat (g)	0	25.28
Omega-3 Fatty Acids (g)	1.6	6.24	390%
Omega-6 Fatty Acids (g)	17	19.04	112%
Total Fiber (g)	38	38	100%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3500	10000	117%
Vitamin B6 (mg)	1.3	2.3	100	174%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	97	2000	108%
Vitamin D (IU)	600	2400	4000	400%
Vitamin E (IU)	20	43	1000	214%
Vitamin K (ug)	120	178		148%
Thiamin (mg)	1.2	2.953		246%
Riboflavin (mg)	1.3	1.962		151%
Niacin (mg)	16	23.095	35	144%
Folate (ug)	400	567	1000	142%
Pantothenic Acid (mg)	5	10.422		208%
Biotin (ug)	30	30		100%
Choline (mg)	550	762.92	3500	139%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	2.3	2.47	3.6	107%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.818	10	202%
Iodine (ug)	150	272	1100	181%
Iron (mg)	8	40.1411	45	502%
Magnesium (mg)	420	402.4		96%
Manganese (mg)	2.3	10.74	11	467%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.698	4	243%
Potassium (g)	3.5	5.372		153%
Selenium (ug)	55	126	400	230%
Sodium (g)	1.5	1.495	2.3	100%
Sulfur (g)	2	5.88		294%
Zinc (mg)	11	17.72	40	161%

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Parent Recipes:	Author	Last Updated	Created
Basics	csoltas	4 Aug '15	4 Aug '15
This recipe	michael.sokolow4	9 Aug '15	4 Aug '15

August 3 Copy of Connor

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2400 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2400 calories Change