Name: Beginners Recipe
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 30ml Alive! Multivitamins; 80g Whole Oat Powder; 60.8g Optimum Nutrition 100% Whey Gold Standard; 26g Fitness Fiber; 20.9g NOW Potassium Gluconate; 60ml Kirkland Extra Virgin Olive Oil; 6g MSM Sulfur Powder; 5.58g Table Salt; 2pill NOW Calcium and Magnesium; 1pill NOW Iron Supplement; 1pill Nature's Way Choline; 2g Swanson Monosodium Phosphate; 200g NOW Foods Carbo Gain Maltodextrin

Amount		Ingredient	$ / day	Source
30	ml	Alive! Multivitamins	$0.65	Amazon
80	g	Whole Oat Powder	$0.62	Amazon
60.8	g	Optimum Nutrition 100% Whey Gold Standard	$1.45	Amazon
26	g	Fitness Fiber	$1.21	Amazon
20.9	g	NOW Potassium Gluconate	$0.65	Amazon
60	ml	Kirkland Extra Virgin Olive Oil	$0.48	Amazon
6	g	MSM Sulfur Powder	$0.34	Amazon
5.58	g	Table Salt	$0.00
2	pill	NOW Calcium and Magnesium	$0.13	Amazon
1	pill	NOW Iron Supplement	$0.07	Amazon
1	pill	Nature's Way Choline	$0.09	Amazon
2	g	Swanson Monosodium Phosphate	$0.14	Amazon
200	g	NOW Foods Carbo Gain Maltodextrin	$1.29	Amazon
Amounts for: Total Daily Cost:			$7.11	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

58% Carb, 12% Protein, 30% Fat

Calories1697

% Daily Values*

70%

Total Carbohydrate280g

71%

Dietary Fiber 28g

74%

Protein59g

98%

Total Fat63g

Saturated Fat0g

Monounsaturated Fat0g

Polyunsaturated Fat0g

Omega-3 Fatty Acids0g

Omega-6 Fatty Acids0g

Cholesterol0mg

Calcium 110%	•	Vitamin A 200%
Chloride 100%	•	Vitamin B6 3%
Chromium 0%	•	Vitamin B12 0%
Copper 0%	•	Vitamin C 1%
Iodine 0%	•	Vitamin D 100%
Iron 0%	•	Vitamin E 667%
Magnesium 0%	•	Vitamin K 0%
Manganese 0%	•	Thiamin 2%
Molybdenum 0%	•	Riboflavin 1%
Phosphorus 50%	•	Niacin 0%
Potassium 98%	•	Folate 0%
Selenium 0%	•	Pantothenic Acid 1%
Sodium 110%	•	Biotin 0%
Sulfur 100%	•	Choline 91%
Zinc 0%

* Percent Daily Values are based on "Rob's Recommended". 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	Alive! Multivitamins	30	ml	Liquid	Amazon	887	$19.09	$0.65	30	45	12.0	0.00
2	Whole Oat Powder	80	g	Powder	Amazon	3629	$27.99	$0.62	45	312	52.8	11.20
3	Optimum Nutrition 100% Whey Gold Standard	60.8	g	Powder	Amazon	2268	$53.99	$1.45	37	240	3.0	48.00
4	Fitness Fiber	26	g	Powder	Amazon	195	$9.04	$1.21	8	40	24.0	0.00
5	NOW Potassium Gluconate	20.9	g	Powder	Amazon	454	$14.05	$0.65	22	0	0.0	0.00
6	Kirkland Extra Virgin Olive Oil	60	ml	Liquid	Amazon	2000	$15.99	$0.48	33	300	0.0	0.00
7	MSM Sulfur Powder	6	g	Powder	Amazon	200	$11.46	$0.34	33	0	0.0	0.00
8	Table Salt	5.58	g	Powder		6	$0.00	$0.00	1	0	0.0	0.00
9	NOW Calcium and Magnesium	2	pill	Pill	Amazon	120	$7.99	$0.13	60	0	0.0	0.00
10	NOW Iron Supplement	1	pill	Pill	Amazon	120	$7.85	$0.07	120	0	0.0	0.00
11	Nature's Way Choline	1	pill	Pill	Amazon	100	$8.92	$0.09	100	0	0.0	0.00
12	Swanson Monosodium Phosphate	2	g	Powder	Amazon	113	$7.99	$0.14	57	0	0.0	0.00
13	NOW Foods Carbo Gain Maltodextrin	200	g	Powder	Amazon	3629	$23.48	$1.29	18	760	188.0	0.00
	Total						$207.84	$7.11		1697	279.8	59.20
	Target									2500	400.0	80.00
	% Reached									68%	70%	74%
	Safe Maximum
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2500	1697	68%
Carbohydrates (g)	400	279.8	70%
Protein (g)	80	59.2	74%
Total Fat (g)	65	63.4	98%
Saturated Fat (g)		0
Monounsaturated Fat (g)		0
Polyunsaturated Fat (g)		0
Omega-3 Fatty Acids (g)		0
Omega-6 Fatty Acids (g)		0
Total Fiber (g)	40	28.2	71%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	%
Vitamin A (IU)	5000	10000	200%
Vitamin B6 (mg)	2	0.1	3%
Vitamin B12 (ug)	6	0	0%
Vitamin C (mg)	60	1	1%
Vitamin D (IU)	400	400	100%
Vitamin E (IU)	30	200	667%
Vitamin K (ug)	80	0	0%
Thiamin (mg)	1.5	0.025	2%
Riboflavin (mg)	1.7	0.025	1%
Niacin (mg)	20	0.02	0%
Folate (ug)	400	0	0%
Pantothenic Acid (mg)	10	0.125	1%
Biotin (ug)	300	0	0%
Choline (mg)	0.55	0.5	91%

Minerals	Target	Recipe	%
Calcium (g)	1	1.1	110%
Chloride (g)	3.4	3.4	100%
Chromium (ug)	120	0	0%
Copper (mg)	2	0.002	0%
Iodine (ug)	150	0	0%
Iron (mg)	18	0.019	0%
Magnesium (mg)	400	0.5	0%
Manganese (mg)	2	0.004	0%
Molybdenum (ug)	75	0	0%
Phosphorus (g)	1	0.5	50%
Potassium (g)	3.5	3.436	98%
Selenium (ug)	70	0	0%
Sodium (g)	2.4	2.647	110%
Sulfur (g)	2	2	100%
Zinc (mg)	15	0.015	0%

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Parent Recipes:	Author	Last Updated	Created
This recipe	nick	28 Jul '13	12 Jul '13
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Beginners Recipe

Nutrition Facts

Nutrient Profile: Rob's RecommendedChange

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Nutrient Profile: Rob's Recommended Change