Name: Beefcakes
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Oat Flour/Powder; 30g GNC Maximum Nutrition Powder; 0g Maltodextrin (from corn); 130g Ultra Grade Unflavoured Whey Protein Blend; 50g Cocoa, dry powder, unsweetened, processed with alkali; 1.2g Choline bitartrate; 5g Iodized Salt; 50ml Canola Oil; 0.1g D3 + K pill, ground up; 2g Calcium Phosphate; 200g Isomaltulose

Amount		Ingredient	$ / day	Source
150	g	Oat Flour/Powder	$0.60	Bulk Barn
30	g	GNC Maximum Nutrition Powder	$1.09	GNC
0	g	Maltodextrin (from corn)	$0.00	iHerb
130	g	Ultra Grade Unflavoured Whey Protein Blend	$2.55	canadianprotein.com
50	g	Cocoa, dry powder, unsweetened, processed with alkali	$0.96	Bulk Barn
1.2	g	Choline bitartrate	$0.11	purebulk.com
5	g	Iodized Salt	$0.01	Bulk Barn
50	ml	Canola Oil	$0.09	Wholesale Club
0.1	g	D3 + K pill, ground up	$0.04	Bulk Barn
2	g	Calcium Phosphate	$0.06	Amazon
200	g	Isomaltulose	$2.64	Online
Amounts for: Total Daily Cost:			$8.15	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 25% Protein, 25% Fat

Calories2496

% Daily Values*

98%

Total Carbohydrate322g

144%

Dietary Fiber 40g

107%

Protein160g

133%

Total Fat70g

Saturated Fat10g

Monounsaturated Fat38g

Polyunsaturated Fat19g

302%

Omega-3 Fatty Acids5g

88%

Omega-6 Fatty Acids15g

Cholesterol0mg

Calcium 125%	•	Vitamin A 156%
Chloride 132%	•	Vitamin B6 1819%
Chromium 321%	•	Vitamin B12 977%
Copper 475%	•	Vitamin C 320%
Iodine 199%	•	Vitamin D 189%
Iron 172%	•	Vitamin E 192%
Magnesium 130%	•	Vitamin K 112%
Manganese 424%	•	Thiamin 2045%
Molybdenum 823%	•	Riboflavin 1832%
Phosphorus 216%	•	Niacin 168%
Potassium 52%	•	Folate 110%
Selenium 224%	•	Pantothenic Acid 477%
Sodium 150%	•	Biotin 938%
Sulfur 157%	•	Choline 100%
Zinc 200%

* Percent Daily Values are based on "firebat45's 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	Oat Flour/Powder	150	g	Powder	Bulk Barn	1000	$4.00	$0.60	7	660	88.8	22.05
2	GNC Maximum Nutrition Powder	30	g	Powder	GNC	960	$35.00	$1.09	32	47	2.3	7.50
3	Maltodextrin (from corn)	0	g	Powder	iHerb	5450	$32.88	$0.00		0	0.0	0.00
4	Ultra Grade Unflavoured Whey Protein Blend	130	g	Powder	canadianprotein.com	20412	$399.99	$2.55	157	494	1.3	120.90
5	Cocoa, dry powder, unsweetened, processed with alkali	50	g	Powder	Bulk Barn	1000	$19.20	$0.96	20	110	29.1	9.05
6	Choline bitartrate	1.2	g	Powder	purebulk.com	250	$22.00	$0.11	208	0	0.0	0.00
7	Iodized Salt	5	g	Powder	Bulk Barn	1000	$1.60	$0.01	200	0	0.0	0.00
8	Canola Oil	50	ml	Liquid	Wholesale Club	16000	$27.97	$0.09	320	442	0.0	0.00
9	D3 + K pill, ground up	0.1	g	Powder	Bulk Barn	23	$9.39	$0.04	234	0	0.0	0.00
10	Calcium Phosphate	2	g	Powder	Amazon	453	$14.70	$0.06	227	0	0.0	0.00
11	Isomaltulose	200	g	Powder	Online	454	$6.00	$2.64	2	743	200.0	0.00
	Total						$572.73	$8.15		2496	321.6	159.50
	Target									2382	328.0	149.00
	% Reached									105%	98%	107%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2382	2496	105%
Carbohydrates (g)	328	321.6	98%
Protein (g)	149	159.5	107%
Total Fat (g)	53	70.33	133%
Saturated Fat (g)	0	10.09
Monounsaturated Fat (g)	0	38.18
Polyunsaturated Fat (g)	0	19.23
Omega-3 Fatty Acids (g)	1.6	4.83	302%
Omega-6 Fatty Acids (g)	17	14.91	88%
Total Fiber (g)	28	40.2	144%
Soluble Fiber (g)	0	4.5
Insoluble Fiber (g)	0	5.3
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4688	10000	156%
Vitamin B6 (mg)	1.3	23.6	100	1819%
Vitamin B12 (ug)	2.4	23.4		977%
Vitamin C (mg)	90	288	2000	320%
Vitamin D (IU)	600	1135	4000	189%
Vitamin E (IU)	20	38	1000	192%
Vitamin K (ug)	120	135		112%
Thiamin (mg)	1.2	24.543		2045%
Riboflavin (mg)	1.3	23.817		1832%
Niacin (mg)	16	26.887	35	168%
Folate (ug)	400	439	1000	110%
Pantothenic Acid (mg)	5	23.864		477%
Biotin (ug)	30	281		938%
Choline (mg)	550	552.025	3500	100%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.25	2.5	125%
Chloride (g)	2.3	3.033	3.6	132%
Chromium (ug)	35	113		321%
Copper (mg)	0.9	4.279	10	475%
Iodine (ug)	150	298	1100	199%
Iron (mg)	8	13.76	45	172%
Magnesium (mg)	420	547.8		130%
Manganese (mg)	2.3	9.744	11	424%
Molybdenum (ug)	45	370	2000	823%
Phosphorus (g)	0.7	1.512	4	216%
Potassium (g)	3.5	1.811		52%
Selenium (ug)	55	123	400	224%
Sodium (g)	1.5	2.252	2.3	150%
Sulfur (g)	2	3.15		157%
Zinc (mg)	11	22.0475	40	200%

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Parent Recipes:	Author	Last Updated	Created
More Nutritious than Batman, Superman and The Incredible Hulk put Together	PH03N1X	15 Sep '14	26 Jan '16
Iso-Lent Complete	firebat45	13 Apr '16	28 Jan '16
Test 2	firebat45	5 Mar '24	25 Feb '16
This recipe	firebat45	6 Mar '16	25 Feb '16

Beefcakes

Nutrition Facts

Nutrient Profile: firebat45's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: firebat45's U.S. government DRI, male 19-50, 2000 calories Change