Name: Basics (less overhead)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 13/4 cups Oat Flour; 2 cups Rice Protein Concentrate; 1/2 cup Canola Oil; 2 cups Maltodextrin; 1 capsule Multivitamin Capsule; 2 tsp Potassium Citrate; 1 tsp Iodized Salt; 0.03125 tsp Potassium chloride; 1 tsp Calcium Citrate; 1/2 tsp Magnesium Citrate; 5/8 tsp Choline Bitartrate; 1 tsp Creatine Monohydrate; 1/8 tsp L-Theanine; 0.2g Pramiracetam

Amount		Volume		Ingredient	$ / day	Source
220	g	1¾	cups	Oat Flour	$1.40	Amazon
213	g	2	cups	Rice Protein Concentrate	$4.62	Amazon
89	g	½	cup	Canola Oil	$0.19	Amazon
180	g	2	cups	Maltodextrin	$1.18	Amazon
1	pill	1	capsule	Multivitamin Capsule	$0.32	Amazon
3	g	2	tsp	Potassium Citrate	$0.13	Powder City
2.5	g	1	tsp	Iodized Salt	$0.01	Amazon
3.1	g	0.03125	tsp	Potassium chloride	$0.15	Amazon
3.16	g	1	tsp	Calcium Citrate	$0.12	Amazon
1.663	g	½	tsp	Magnesium Citrate	$0.05	Amazon
1.25	g	⅝	tsp	Choline Bitartrate	$0.05	Amazon
5	g	1	tsp	Creatine Monohydrate	$0.26	Amazon
0.243	g	⅛	tsp	L-Theanine	$0.04	Amazon
0.2	g			Pramiracetam	$0.32	Powder City
Amounts for: Total Daily Cost:					$8.83	Add Ingredients to Amazon Cart

Check out sources on:

Maltodextrin
Choline Bitartrate
Calcium Citrate
Magnesium Citrate
Creatine Monohydrate

Check out: http://www.bulkpowders.co.uk/complete-multivitamin-complex.html http://www.bulkpowders.co.uk/electrolyte-powder.html

Nutrition Facts

Amount Per Day

46% Carb, 25% Protein, 29% Fat

Calories3190

% Daily Values*

104%

Total Carbohydrate365g

149%

Dietary Fiber 42g

102%

Protein199g

100%

Total Fat104g

Saturated Fat10g

Monounsaturated Fat63g

Polyunsaturated Fat32g

528%

Omega-3 Fatty Acids8g

141%

Omega-6 Fatty Acids24g

Cholesterol0mg

Calcium 115%	•	Vitamin A 167%
Chloride 129%	•	Vitamin B6 790%
Chromium 343%	•	Vitamin B12 4167%
Copper 162%	•	Vitamin C 121%
Iodine 128%	•	Vitamin D 167%
Iron 442%	•	Vitamin E 235%
Magnesium 137%	•	Vitamin K 125%
Manganese 471%	•	Thiamin 960%
Molybdenum 167%	•	Riboflavin 790%
Phosphorus 304%	•	Niacin 145%
Potassium 100%	•	Folate 118%
Selenium 263%	•	Pantothenic Acid 209%
Sodium 101%	•	Biotin 1000%
Sulfur 472%	•	Choline 103%
Zinc 155%

* Percent Daily Values are based on "C. Soltas". 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	Oat Flour	220	g	Powder	Amazon	2492	$15.88	$1.40	11	880	144.5	35.20
2	Rice Protein Concentrate	213	g	Powder	Amazon	1361	$29.49	$4.62	6	852	21.3	163.30
3	Canola Oil	89	g	Liquid	Amazon	1344	$2.84	$0.19	15	787	0.0	0.00
4	Maltodextrin	180	g	Powder	Amazon	3629	$23.69	$1.18	20	672	169.3	0.00
5	Multivitamin Capsule	1	pill	Powder	Amazon	30	$9.49	$0.32	30	0	0.0	0.00
6	Potassium Citrate	3	g	Powder	Powder City	100	$4.46	$0.13	33	0	0.0	0.00
7	Iodized Salt	2.5	g	Powder	Amazon	680	$2.47	$0.01	272	0	0.0	0.00
8	Potassium chloride	3.1	g	Powder	Amazon	250	$11.96	$0.15	81	0	0.0	0.00
9	Calcium Citrate	3.16	g	Powder	Amazon	227	$8.44	$0.12	72	0	0.0	0.00
10	Magnesium Citrate	1.663	g	Powder	Amazon	227	$6.91	$0.05	137	0	0.0	0.00
11	Choline Bitartrate	1.25	g	Powder	Amazon	100	$3.77	$0.05	80	0	0.0	0.00
12	Creatine Monohydrate	5	g	Powder	Amazon	250	$12.96	$0.26	50	0	30.0	0.00
13	L-Theanine	0.243	g	Powder	Amazon	100	$17.96	$0.04	412	0	0.0	0.10
14	Pramiracetam	0.2	g	Powder	Powder City	10	$16.13	$0.32	50	0	0.0	0.00
	Total						$166.45	$8.83		3190	365.1	198.60
	Target									3108	350.0	194.00
	% Reached									103%	104%	102%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	3108	3190	103%
Carbohydrates (g)	350	365.1	104%
Protein (g)	194	198.6	102%
Total Fat (g)	104	104.4	100%
Saturated Fat (g)	0	10.09
Monounsaturated Fat (g)	0	62.62
Polyunsaturated Fat (g)	0	32.37
Omega-3 Fatty Acids (g)	1.6	8.45	528%
Omega-6 Fatty Acids (g)	17	23.92	141%
Total Fiber (g)	28	41.7	149%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	10.3	100	790%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	109	2000	121%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	20	47	1000	235%
Vitamin K (ug)	120	150		125%
Thiamin (mg)	1.2	11.522		960%
Riboflavin (mg)	1.3	10.275		790%
Niacin (mg)	16	23.243	35	145%
Folate (ug)	400	470	1000	118%
Pantothenic Acid (mg)	5	10.442		209%
Biotin (ug)	30	300		1000%
Choline (mg)	550	565.958	3500	103%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.15	2.5	115%
Chloride (g)	2.3	2.97	3.6	129%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	1.461	10	162%
Iodine (ug)	150	193	1100	128%
Iron (mg)	8	35.32	45	442%
Magnesium (mg)	420	576.9		137%
Manganese (mg)	2.3	10.842	11	471%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	2.13	4	304%
Potassium (g)	3.5	3.514		100%
Selenium (ug)	55	145	400	263%
Sodium (g)	1.5	1.518	2.3	101%
Sulfur (g)	2	9.44		472%
Zinc (mg)	11	17.04	40	155%

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Parent Recipes:	Author	Last Updated	Created
Basics	csoltas	4 Aug '15	9 Aug '15
This recipe	csoltas	17 Aug '15	9 Aug '15

Basics (less overhead)

Nutrition Facts

Nutrient Profile: C. SoltasChange

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Nutrient Profile: C. Soltas Change