Name: Burrow Fuel
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 230g Masa Harina; 70g NOW Whey Protein Isolate (also comes in smaller sizes); 22g GNC Mega Men® Sport - Vanilla Bean; 6g NOW Foods Calcium/magnesium 1000/500 mg; 6g Potassium Citrate; 4g Iodised Salt; 2g Choline bitartrate; 0.5pill Now Foods MK-7 Vitamin K-2; 0.5pill Now Foods MK-4 Vitamin K-2; 0.1g Pure Stevia - 1/4 tsp per week; 0.571g Xanthan Gum (4g/week); 160g Bananas, raw; 75g Avocados, raw, California; 80g Tomatoes, red, ripe, raw, year round average; 10g Garlic, raw; 30g Whey protein isolate; 75g Yam, raw; 250 capsule Iron supplement; 44g Oil, canola

Amount		Volume		Ingredient	$ / day	Source
230	g			Masa Harina	$0.46	Vons
70	g			NOW Whey Protein Isolate (also comes in smaller sizes)	$1.70	Bodybuilding.com
22	g			GNC Mega Men® Sport - Vanilla Bean	$0.87	GNC
6	g			NOW Foods Calcium/magnesium 1000/500 mg	$0.13	supplementwarehouse
6	g			Potassium Citrate	$0.16	Amazon
4	g			Iodised Salt	$0.00	local
2	g			Choline bitartrate	$0.08	Amazon
0.5	pill			Now Foods MK-7 Vitamin K-2	$0.07	supplementwarehouse
0.5	pill			Now Foods MK-4 Vitamin K-2	$0.04	Amazon
0.1	g			Pure Stevia - 1/4 tsp per week	$0.01	Amazon
0.571	g			Xanthan Gum (4g/week)	$0.02	Amazon
160	g			Bananas, raw	$0.16
75	g			Avocados, raw, California	$0.50
80	g			Tomatoes, red, ripe, raw, year round average	$0.27
10	g			Garlic, raw	$0.00
30	g			Whey protein isolate	$0.71	Amazon
75	g			Yam, raw	$0.00
1	pill	250	capsule	Iron supplement	$0.01	Vons
44	g			Oil, canola	$0.00
Amounts for: Total Daily Cost:					$5.19	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

49% Carb, 23% Protein, 28% Fat

Calories2088

% Daily Values*

104%

Total Carbohydrate261g

130%

Dietary Fiber 36g

143%

Protein122g

104%

Total Fat68g

Saturated Fat6g

Monounsaturated Fat35g

Polyunsaturated Fat14g

188%

Omega-3 Fatty Acids4g

1467%

Omega-6 Fatty Acids10g

Cholesterol32mg

Calcium 129%	•	Vitamin A 135%
Chloride 110%	•	Vitamin B6 2447%
Chromium 210%	•	Vitamin B12 1345%
Copper 191%	•	Vitamin C 258%
Iodine 186%	•	Vitamin D 106%
Iron 384%	•	Vitamin E 142%
Magnesium 193%	•	Vitamin K 171%
Manganese 101%	•	Thiamin 2570%
Molybdenum 102%	•	Riboflavin 2480%
Phosphorus 162%	•	Niacin 218%
Potassium 169%	•	Folate 130%
Selenium 263%	•	Pantothenic Acid 728%
Sodium 120%	•	Biotin 611%
Sulfur 168%	•	Choline 187%
Zinc 189%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)". 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	Masa Harina	230	g	Powder	Vons	2000	$3.99	$0.46	9	843	176.3	23.00
2	NOW Whey Protein Isolate (also comes in smaller sizes)	70	g	Powder	Bodybuilding.com	4536	$109.96	$1.70	65	266	1.4	62.30
3	GNC Mega Men® Sport - Vanilla Bean	22	g	Powder	GNC	1080	$42.49	$0.87	49	79	9.2	6.11
4	NOW Foods Calcium/magnesium 1000/500 mg	6	g	Powder	supplementwarehouse	227	$4.85	$0.13	38	0	0.0	0.00
5	Potassium Citrate	6	g	Powder	Amazon	1000	$27.00	$0.16	167	0	0.0	0.00
6	Iodised Salt	4	g	Powder	local	1814	$0.98	$0.00	454	0	0.0	0.00
7	Choline bitartrate	2	g	Powder	Amazon	500	$20.74	$0.08	250	0	0.0	0.00
8	Now Foods MK-7 Vitamin K-2	0.5	pill	Pill	supplementwarehouse	60	$8.09	$0.07	120	0	0.0	0.00
9	Now Foods MK-4 Vitamin K-2	0.5	pill	Pill	Amazon	100	$7.38	$0.04	200	0	0.0	0.00
10	Pure Stevia - 1/4 tsp per week	0.1	g	Powder	Amazon	100	$14.96	$0.01	1000	0	0.0	0.00
11	Xanthan Gum (4g/week)	0.5714285714285714	g	Powder	Amazon	454	$15.95	$0.02	794	2	0.4	0.00
12	Bananas, raw	160	g	Paste		160	$0.16	$0.16	1	142	36.5	1.74
13	Avocados, raw, California	75	g	Powder		75	$0.50	$0.50	1	125	6.5	1.47
14	Tomatoes, red, ripe, raw, year round average	80	g	Paste		75	$0.25	$0.27	1	14	3.1	0.70
15	Garlic, raw	10	g	Powder		6	$0.00	$0.00	1	15	3.3	0.64
16	Whey protein isolate	30	g	Powder	Amazon	2270	$53.99	$0.71	76	122	3.1	24.49
17	Yam, raw	75	g	Powder		85	$0.00	$0.00	1	89	20.9	1.15
18	Iron supplement	1	pill	Pill	Vons	250	$3.50	$0.01	250	0	0.0	0.00
19	Oil, canola	44	g	Powder		0	$0.00	$0.00	0	389	0.0	0.00
	Total						$314.79	$5.19		2088	260.8	121.60
	Target									2000	250.0	85.00
	% Reached									104%	104%	143%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2088		104%
Carbohydrates (g)	250	260.8		104%
Protein (g)	85	121.6		143%
Total Fat (g)	65	67.69		104%
Saturated Fat (g)	0	6.03
Monounsaturated Fat (g)	0	35.27
Polyunsaturated Fat (g)	2.89	14.01	22.22	485%
Omega-3 Fatty Acids (g)	2.22	4.17		188%
Omega-6 Fatty Acids (g)	0.67	9.83		1467%
Total Fiber (g)	28	36.3		130%
Soluble Fiber (g)	0	0.4
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	32.482

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4039	10000	135%
Vitamin B6 (mg)	1.3	31.8	100	2447%
Vitamin B12 (ug)	2.4	32.3		1345%
Vitamin C (mg)	90	232	2000	258%
Vitamin D (IU)	600	633	4000	106%
Vitamin E (IU)	20	28	1000	142%
Vitamin K (ug)	120	205		171%
Thiamin (mg)	1.2	30.838		2570%
Riboflavin (mg)	1.3	32.242		2480%
Niacin (mg)	16	34.808	35	218%
Folate (ug)	400	518	1000	130%
Pantothenic Acid (mg)	5	36.415		728%
Biotin (ug)	30	183		611%
Choline (mg)	550	1029.384	3500	187%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.29	2.5	129%
Chloride (g)	2.3	2.528	3.6	110%
Chromium (ug)	35	73		210%
Copper (mg)	0.9	1.719	10	191%
Iodine (ug)	150	280	1100	186%
Iron (mg)	8	30.6822	45	384%
Magnesium (mg)	420	810.8		193%
Manganese (mg)	2.3	2.322	11	101%
Molybdenum (ug)	45	46	2000	102%
Phosphorus (g)	0.7	1.137	4	162%
Potassium (g)	2.7	4.557		169%
Selenium (ug)	55	145	400	263%
Sodium (g)	1.5	1.8	2.3	120%
Sulfur (g)	2	3.35		168%
Zinc (mg)	11	20.7858	40	189%

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Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	8 Sep '13
Bachelor Chow - Personalized Version	max	17 Oct '13	18 Oct '13
People Chow 3.0.1 - "Tortilla Perfection!"	max	16 May '14	19 Jan '14
People Chow 3.0.2 - "Tortilla Perfection!" with olive oil	chris.bair	6 Jan '15	30 Jul '14
People Chow 3.0.2 - "Tortilla Perfection!" with canola oil & cocoa	chris.bair	31 Dec '14	11 Feb '15
This recipe	fsheldon	17 Feb '15	11 Feb '15
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Burrow Fuel Private

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

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Burrow Fuel Private

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

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