Name: Basic
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 124g Rolled Oats; 58g Canola Oil; 191g Maltodextrin (from corn); 102g Whey protein isolate; 4g Iodised Salt; 2pill Centrum Men Multivitamin; 6g MSM Sulfur Powder; 1.3g Choline bitartrate; 2g NOW Foods Calcium/magnesium 1000/500 mg; 9g Potassium Citrate; 2g Calcium Phosphate; 22g Now Foods Xanthan Gum

Amount		Ingredient	$ / day	Source
124	g	Rolled Oats	$0.22	Grocery Store
58	g	Canola Oil	$0.14	Grocery Store
191	g	Maltodextrin (from corn)	$0.92	Bulk Nutrients
102	g	Whey protein isolate	$2.52	Bulk Nutrients
4	g	Iodised Salt	$0.01	local
2	pill	Centrum Men Multivitamin	$0.20	Vitacost
6	g	MSM Sulfur Powder	$0.34	Amazon
1.3	g	Choline bitartrate	$0.01	Amazon
2	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.09	Amazon
9	g	Potassium Citrate	$0.36	PureBulk, Inc.
2	g	Calcium Phosphate	$0.06	Amazon
22	g	Now Foods Xanthan Gum	$0.89	iHerb
Amounts for: Total Daily Cost:			$5.76	Add Ingredients to Amazon Cart

Basic

Nutrition Facts

Amount Per Day

51% Carb, 21% Protein, 28% Fat

Calories2136

% Daily Values*

106%

Total Carbohydrate265g

104%

Dietary Fiber 29g

129%

Protein110g

101%

Total Fat66g

Saturated Fat10g

Monounsaturated Fat34g

Polyunsaturated Fat17g

199%

Omega-3 Fatty Acids3g

Omega-6 Fatty Acids0g

Cholesterol10mg

Calcium 129%	•	Vitamin A 233%
Chloride 112%	•	Vitamin B6 317%
Chromium 200%	•	Vitamin B12 500%
Copper 241%	•	Vitamin C 200%
Iodine 325%	•	Vitamin D 215%
Iron 253%	•	Vitamin E 516%
Magnesium 127%	•	Vitamin K 122%
Manganese 356%	•	Thiamin 241%
Molybdenum 222%	•	Riboflavin 210%
Phosphorus 138%	•	Niacin 207%
Potassium 111%	•	Folate 108%
Selenium 416%	•	Pantothenic Acid 622%
Sodium 131%	•	Biotin 267%
Sulfur 100%	•	Choline 104%
Zinc 233%

* 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	Rolled Oats	124	g	Powder	Grocery Store	900	$1.57	$0.22	7	474	68.4	16.62
2	Canola Oil	58	g	Liquid	Grocery Store	4000	$9.50	$0.14	69	471	0.0	0.00
3	Maltodextrin (from corn)	191	g	Powder	Bulk Nutrients	5000	$24.00	$0.92	26	730	181.4	0.00
4	Whey protein isolate	102	g	Powder	Bulk Nutrients	20000	$495.00	$2.52	196	392	0.9	93.23
5	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
6	Centrum Men Multivitamin	2	pill	Pill	Vitacost	200	$19.99	$0.20	100	0	0.0	0.00
7	MSM Sulfur Powder	6	g	Powder	Amazon	200	$11.46	$0.34	33	0	0.0	0.00
8	Choline bitartrate	1.3	g	Powder	Amazon	500	$4.99	$0.01	385	0	0.0	0.00
9	NOW Foods Calcium/magnesium 1000/500 mg	2	g	Powder	Amazon	227	$9.99	$0.09	114	0	0.0	0.00
10	Potassium Citrate	9	g	Powder	PureBulk, Inc.	250	$10.00	$0.36	28	0	0.0	0.00
11	Calcium Phosphate	2	g	Powder	Amazon	453	$14.70	$0.06	227	0	0.0	0.00
12	Now Foods Xanthan Gum	22	g	Powder	iHerb	170	$6.87	$0.89	8	69	13.8	0.00
	Total						$608.97	$5.76		2136	264.6	109.84
	Target									2000	250.0	85.00
	% Reached									107%	106%	129%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2136	107%
Carbohydrates (g)	250	264.6	106%
Protein (g)	85	109.84	129%
Total Fat (g)	65	65.54	101%
Saturated Fat (g)		10.36
Monounsaturated Fat (g)		33.93
Polyunsaturated Fat (g)		16.88
Omega-3 Fatty Acids (g)	1.6	3.19	199%
Omega-6 Fatty Acids (g)	17	0	0%
Total Fiber (g)	28	29	104%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	10.2

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7000	10000	233%
Vitamin B6 (mg)	1.3	4.1	100	317%
Vitamin B12 (ug)	2.4	12		500%
Vitamin C (mg)	90	180	2000	200%
Vitamin D (IU)	600	1289	4000	215%
Vitamin E (IU)	20	103	1000	516%
Vitamin K (ug)	120	146		122%
Thiamin (mg)	1.2	2.896		241%
Riboflavin (mg)	1.3	2.724		210%
Niacin (mg)	16	33.116	35	207%
Folate (ug)	400	432	1000	108%
Pantothenic Acid (mg)	5	31.116		622%
Biotin (ug)	30	80		267%
Choline (mg)	550	573.664	3500	104%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.29	2.5	129%
Chloride (g)	2.3	2.581	3.6	112%
Chromium (ug)	35	70		200%
Copper (mg)	0.9	2.172	10	241%
Iodine (ug)	150	488	1100	325%
Iron (mg)	8	20.216	45	253%
Magnesium (mg)	420	535		127%
Manganese (mg)	2.3	8.196	11	356%
Molybdenum (ug)	45	100	2000	222%
Phosphorus (g)	0.7	0.968	4	138%
Potassium (g)	3.5	3.876		111%
Selenium (ug)	55	229	400	416%
Sodium (g)	1.5	1.959	2.3	131%
Sulfur (g)	2	2		100%
Zinc (mg)	11	25.596	40	233%

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Parent Recipes:	Author	Last Updated	Created
This recipe	WN4DaZhFT1HD	20 May '14	28 Oct '13
Recipes based on this one:
Shifu Mix	MasterShifu	21 May '14	21 May '14

Basic Bodybuilding

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change

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Basic Bodybuilding

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