Name: Bret's Masa and Oat
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 155g Maseca White Corn Masa Harina; 69g Whey Protein Concentrate; 4g Sea Salt; 6g Potassium Citrate; 1g Choline Bitartrate; 1pill Kirkland Signature Daily Multi; 1portion Thorne Research Vitamin D / K2 Liquid; 52ml Canola Oil; 166g Oat Flour/Powder; 1g Calcium and vitamin D; 33g Oat Bran

Amount		Ingredient	$ / day	Source
155	g	Maseca White Corn Masa Harina	$0.44	Amazon
69	g	Whey Protein Concentrate	$1.06	Novus Life
4	g	Sea Salt	$0.01	Amazon (S)
6	g	Potassium Citrate	$0.17	Amazon
1	g	Choline Bitartrate	$0.04	Amazon
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
1	portion	Thorne Research Vitamin D / K2 Liquid	$0.02	Amazon
52	ml	Canola Oil	$0.10	Sams Club
166	g	Oat Flour/Powder	$0.37	Amazon
1	g	Calcium and vitamin D	$0.05	Amazon
33	g	Oat Bran	$0.22
Amounts for: Total Daily Cost:			$2.53	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

49% Carb, 19% Protein, 32% Fat

Calories2001

% Daily Values*

100%

Total Carbohydrate250g

100%

Dietary Fiber 28g

115%

Protein98g

109%

Total Fat71g

Saturated Fat8g

Monounsaturated Fat35g

Polyunsaturated Fat23g

195%

Omega-3 Fatty Acids3g

116%

Omega-6 Fatty Acids20g

Cholesterol11mg

Calcium 118%	•	Vitamin A 117%
Chloride 109%	•	Vitamin B6 255%
Chromium 100%	•	Vitamin B12 320%
Copper 223%	•	Vitamin C 102%
Iodine 100%	•	Vitamin D 160%
Iron 379%	•	Vitamin E 211%
Magnesium 166%	•	Vitamin K 125%
Manganese 476%	•	Thiamin 319%
Molybdenum 984%	•	Riboflavin 267%
Phosphorus 335%	•	Niacin 163%
Potassium 108%	•	Folate 160%
Selenium 303%	•	Pantothenic Acid 299%
Sodium 114%	•	Biotin 100%
Sulfur 195%	•	Choline 114%
Zinc 222%

* 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	Maseca White Corn Masa Harina	155	g	Powder	Amazon	22680	$65.05	$0.44	146	566	118.2	14.38
2	Whey Protein Concentrate	69	g	Powder	Novus Life	4536	$69.95	$1.06	66	243	4.3	53.91
3	Sea Salt	4	g	Powder	Amazon (S)	3628	$9.14	$0.01	907	0	0.0	0.00
4	Potassium Citrate	6	g	Powder	Amazon	1000	$28.96	$0.17	167	0	0.0	0.00
5	Choline Bitartrate	1	g	Powder	Amazon	500	$21.70	$0.04	500	0	0.0	0.00
6	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
7	Thorne Research Vitamin D / K2 Liquid	1	portion	Liquid	Amazon	1200	$22.80	$0.02	1200	0	0.0	0.00
8	Canola Oil	52	ml	Liquid	Sams Club	4732	$9.48	$0.10	91	416	0.0	0.00
9	Oat Flour/Powder	166	g	Powder	Amazon	22680	$49.99	$0.37	137	671	109.6	24.90
10	Calcium and vitamin D	1	g	Powder	Amazon	454	$23.05	$0.05	454	0	0.0	0.00
11	Oat Bran	33	g	Powder		600	$4.00	$0.22	18	106	18.1	4.82
	Total						$321.11	$2.53		2001	250.3	98.01
	Target									2000	250.0	85.00
	% Reached									100%	100%	115%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2001	100%
Carbohydrates (g)	250	250.3	100%
Protein (g)	85	98.01	115%
Total Fat (g)	65	70.91	109%
Saturated Fat (g)		8.11
Monounsaturated Fat (g)		34.66
Polyunsaturated Fat (g)		22.74
Omega-3 Fatty Acids (g)	1.6	3.11	195%
Omega-6 Fatty Acids (g)	17	19.75	116%
Total Fiber (g)	28	27.9	100%
Soluble Fiber (g)		7.9
Insoluble Fiber (g)		12.8
Cholesterol (mg)	0	11.04

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3508	10000	117%
Vitamin B6 (mg)	1.3	3.3	100	255%
Vitamin B12 (ug)	2.4	7.7		320%
Vitamin C (mg)	90	92	2000	102%
Vitamin D (IU)	600	958	4000	160%
Vitamin E (IU)	20	42	1000	211%
Vitamin K (ug)	120	150		125%
Thiamin (mg)	1.2	3.824		319%
Riboflavin (mg)	1.3	3.474		267%
Niacin (mg)	16	26.104	35	163%
Folate (ug)	400	638	1000	160%
Pantothenic Acid (mg)	5	14.931		299%
Biotin (ug)	30	30		100%
Choline (mg)	550	628.333	3500	114%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.18	2.5	118%
Chloride (g)	2.3	2.512	3.6	109%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	2.009	10	223%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	30.3017	45	379%
Magnesium (mg)	420	695.3		166%
Manganese (mg)	2.3	10.953	11	476%
Molybdenum (ug)	45	443	2000	984%
Phosphorus (g)	0.7	2.346	4	335%
Potassium (g)	3.5	3.795		108%
Selenium (ug)	55	166	400	303%
Sodium (g)	1.5	1.708	2.3	114%
Sulfur (g)	2	3.9		195%
Zinc (mg)	11	24.3892	40	222%

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Nutrition Facts

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

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Bret's Masa and Oat Private

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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