Name: Ax Bean
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2 cups Gluten-Free Oat Flour; 1 cup Whey Protein Isolate; 21/2 tbsp GNC Mega Men® Sport; 2 tbsp Chia Seeds; 1 tbsp Psyllium Husk Powder; 1 tsp Potassium Citrate; 2 tsp Calcium Magnesium; 1/2 tsp Iodized Salt; 1/4 tsp Choline Bitartrate; 1 capsule MK-7 Vitamin K-2; 61/3 tbsp Olive Oil; 390g Beans, black, mature seeds, cooked, boiled, with salt; 17ml Oil, olive, salad or cooking

Amount		Volume		Ingredient	$ / day	Source
0	g	2	cups	Gluten-Free Oat Flour	$0.00	Amazon
70	g	1	cup	Whey Protein Isolate	$2.57	Amazon
22	g	2½	tbsp	GNC Mega Men® Sport	$0.89	Amazon
20	g	2	tbsp	Chia Seeds	$0.32	Amazon
9	g	1	tbsp	Psyllium Husk Powder	$0.18	Amazon
7	g	1	tsp	Potassium Citrate	$0.35	Amazon
6	g	2	tsp	Calcium Magnesium	$0.26	Amazon
3	g	½	tsp	Iodized Salt	$0.01	Amazon
1	g	¼	tsp	Choline Bitartrate	$0.04	Amazon
1	pill	1	capsule	MK-7 Vitamin K-2	$0.20	Amazon
95	ml	6⅓	tbsp	Olive Oil	$1.12	Amazon
390	g			Beans, black, mature seeds, cooked, boiled, with salt	$1.07
17	ml			Oil, olive, salad or cooking	$0.22
Amounts for: Total Daily Cost:					$7.24	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

24% Carb, 22% Protein, 54% Fat

Calories1902

% Daily Values*

48%

Total Carbohydrate120g

195%

Dietary Fiber 55g

125%

Protein106g

179%

Total Fat117g

Saturated Fat17g

Monounsaturated Fat19g

Polyunsaturated Fat77g

811%

Omega-3 Fatty Acids13g

190%

Omega-6 Fatty Acids32g

Cholesterol22mg

Calcium 124%	•	Vitamin A 103%
Chloride 82%	•	Vitamin B6 2374%
Chromium 210%	•	Vitamin B12 1345%
Copper 251%	•	Vitamin C 206%
Iodine 155%	•	Vitamin D 106%
Iron 135%	•	Vitamin E 168%
Magnesium 248%	•	Vitamin K 175%
Manganese 152%	•	Thiamin 2639%
Molybdenum 102%	•	Riboflavin 2479%
Phosphorus 235%	•	Niacin 219%
Potassium 128%	•	Folate 245%
Selenium 285%	•	Pantothenic Acid 707%
Sodium 149%	•	Biotin 611%
Sulfur 216%	•	Choline 102%
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	Gluten-Free Oat Flour	0	g	Powder	Amazon	2495	$16.92	$0.00		0	0.0	0.00
2	Whey Protein Isolate	70	g	Powder	Amazon	544	$19.98	$2.57	8	266	1.4	62.30
3	GNC Mega Men® Sport	22	g	Powder	Amazon	1080	$43.80	$0.89	49	79	9.2	6.11
4	Chia Seeds	20	g	Powder	Amazon	1814	$29.00	$0.32	91	97	8.4	3.31
5	Psyllium Husk Powder	9	g	Powder	Amazon	680	$13.94	$0.18	76	34	8.0	0.00
6	Potassium Citrate	7	g	Powder	Amazon	500	$24.96	$0.35	71	0	0.0	0.00
7	Calcium Magnesium	6	g	Powder	Amazon	227	$9.99	$0.26	38	0	0.0	0.00
8	Iodized Salt	3	g	Powder	Amazon	737	$2.09	$0.01	246	0	0.0	0.00
9	Choline Bitartrate	1	g	Powder	Amazon	500	$18.96	$0.04	500	0	0.0	0.00
10	MK-7 Vitamin K-2	1	pill	Pill	Amazon	60	$11.76	$0.20	60	0	0.0	0.00
11	Olive Oil	95	ml	Liquid	Amazon	2000	$23.49	$1.12	21	760	0.0	0.00
12	Beans, black, mature seeds, cooked, boiled, with salt	390	g	Powder		1814	$5.00	$1.07	5	515	92.5	34.55
13	Oil, olive, salad or cooking	17	ml	Liquid		502	$6.64	$0.22	30	150	0.0	0.00
	Total						$226.53	$7.24		1902	119.5	106.27
	Target									2000	250.0	85.00
	% Reached									95%	48%	125%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1902	95%
Carbohydrates (g)	250	119.5	48%
Protein (g)	85	106.27	125%
Total Fat (g)	65	116.5	179%
Saturated Fat (g)		17.18
Monounsaturated Fat (g)		19.38
Polyunsaturated Fat (g)		77.09
Omega-3 Fatty Acids (g)	1.6	12.97	811%
Omega-6 Fatty Acids (g)	17	32.25	190%
Total Fiber (g)	28	54.6	195%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	22.278

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3090	10000	103%
Vitamin B6 (mg)	1.3	30.9	100	2374%
Vitamin B12 (ug)	2.4	32.3		1345%
Vitamin C (mg)	90	186	2000	206%
Vitamin D (IU)	600	633	4000	106%
Vitamin E (IU)	20	34	1000	168%
Vitamin K (ug)	120	210		175%
Thiamin (mg)	1.2	31.674		2639%
Riboflavin (mg)	1.3	32.232		2479%
Niacin (mg)	16	35.086	35	219%
Folate (ug)	400	981	1000	245%
Pantothenic Acid (mg)	5	35.361		707%
Biotin (ug)	30	183		611%
Choline (mg)	550	562.962	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.24	2.5	124%
Chloride (g)	2.3	1.892	3.6	82%
Chromium (ug)	35	73		210%
Copper (mg)	0.9	2.256	10	251%
Iodine (ug)	150	233	1100	155%
Iron (mg)	8	10.7822	45	135%
Magnesium (mg)	420	1040.4		248%
Manganese (mg)	2.3	3.498	11	152%
Molybdenum (ug)	45	46	2000	102%
Phosphorus (g)	0.7	1.643	4	235%
Potassium (g)	3.5	4.476		128%
Selenium (ug)	55	157	400	285%
Sodium (g)	1.5	2.24	2.3	149%
Sulfur (g)	2	4.31		216%
Zinc (mg)	11	24.8878	40	226%

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Ax Bean

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