Name: Cassandra Move Fuel
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 11/2 cups Oat Flour; 1 cup Vanilla Rice Protein; 3/4 cup Maltodextrin; 11/3 tbsp Psyllium Husk Powder; 2 tsp Potassium Citrate; 11/4 tsp Calcium Citrate; 1/2 tsp Iodized Salt; 1/4 tsp Choline Bitartrate; 1/2 tsp Magnesium Citrate; 1/4 tsp Stevia Powder; 1/8 tsp Xanthan Gum; 1 capsule One Daily Superfood Multivitamin; 1 tbsp Canola Oil

Amount		Volume		Ingredient	$ / day	Source
145	g	1½	cups	Oat Flour	$1.07	Amazon
115	g	1	cup	Vanilla Rice Protein	$3.64	Amazon
85	g	¾	cup	Maltodextrin	$0.53	Amazon
13	g	1⅓	tbsp	Psyllium Husk Powder	$0.19	Amazon
12	g	2	tsp	Potassium Citrate	$0.60	Amazon
4	g	1¼	tsp	Calcium Citrate	$0.21	Amazon
4	g	½	tsp	Iodized Salt	$0.01	Amazon
1	g	¼	tsp	Choline Bitartrate	$0.04	Amazon
1	g	½	tsp	Magnesium Citrate	$0.06	Amazon
0.5	g	¼	tsp	Stevia Powder	$0.07	Amazon
0.5	g	⅛	tsp	Xanthan Gum	$0.02	Amazon
1	pill	1	capsule	One Daily Superfood Multivitamin	$0.32	Amazon
15	ml	1	tbsp	Canola Oil	$0.12	Amazon
Amounts for: Total Daily Cost:					$6.87	Add Ingredients to Amazon Cart

Cassandra Move Fuel is a custom recipe adapted for Cassandra, based on my Schmoylent recipe. It's a 1500-calorie female blend for Leangains training days.

If you want to buy some ready-made from me, you can order Cassandra Move Fuel here.

Nutrition Facts

Amount Per Day

53% Carb, 29% Protein, 18% Fat

Calories1516

% Daily Values*

100%

Total Carbohydrate199g

109%

Dietary Fiber 27g

101%

Protein110g

100%

Total Fat30g

Saturated Fat3g

Monounsaturated Fat14g

Polyunsaturated Fat9g

144%

Omega-3 Fatty Acids2g

226%

Omega-6 Fatty Acids7g

Cholesterol0mg

Calcium 115%	•	Vitamin A 714%
Chloride 104%	•	Vitamin B6 780%
Chromium 480%	•	Vitamin B12 4167%
Copper 120%	•	Vitamin C 139%
Iodine 175%	•	Vitamin D 167%
Iron 123%	•	Vitamin E 114%
Magnesium 114%	•	Vitamin K 106%
Manganese 433%	•	Thiamin 1001%
Molybdenum 811%	•	Riboflavin 922%
Phosphorus 181%	•	Niacin 158%
Potassium 104%	•	Folate 112%
Selenium 217%	•	Pantothenic Acid 206%
Sodium 127%	•	Biotin 100%
Sulfur 233%	•	Choline 104%
Zinc 183%

* Percent Daily Values are based on "Cassandra's DRI, 1500 calories, 53/29/18". 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	145	g	Powder	Amazon	4082	$30.10	$1.07	28	586	95.7	21.75
2	Vanilla Rice Protein	115	g	Powder	Amazon	600	$18.99	$3.64	5	422	11.5	88.17
3	Maltodextrin	85	g	Powder	Amazon	3629	$22.49	$0.53	43	325	79.9	0.00
4	Psyllium Husk Powder	13	g	Powder	Amazon	680	$9.99	$0.19	52	49	11.6	0.00
5	Potassium Citrate	12	g	Powder	Amazon	500	$24.96	$0.60	42	0	0.0	0.00
6	Calcium Citrate	4	g	Powder	Amazon	250	$12.96	$0.21	63	0	0.0	0.00
7	Iodized Salt	4	g	Powder	Amazon	737	$2.09	$0.01	184	0	0.0	0.00
8	Choline Bitartrate	1	g	Powder	Amazon	500	$18.96	$0.04	500	0	0.0	0.00
9	Magnesium Citrate	1	g	Powder	Amazon	250	$13.96	$0.06	250	0	0.0	0.00
10	Stevia Powder	0.5	g	Powder	Amazon	100	$14.96	$0.07	200	0	0.0	0.00
11	Xanthan Gum	0.5	g	Powder	Amazon	454	$15.95	$0.02	908	2	0.4	0.00
12	One Daily Superfood Multivitamin	1	pill	Powder	Amazon	30	$9.61	$0.32	30	0	0.0	0.00
13	Canola Oil	15	ml	Liquid	Amazon	1361	$10.99	$0.12	91	133	0.0	0.00
	Total						$206.01	$6.87		1516	199.0	109.92
	Target									1500	199.0	109.00
	% Reached									101%	100%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1516	101%
Carbohydrates (g)	199	199	100%
Protein (g)	109	109.92	101%
Total Fat (g)	30	30.11	100%
Saturated Fat (g)	0	3.42
Monounsaturated Fat (g)	0	13.7
Polyunsaturated Fat (g)	0	9.01
Omega-3 Fatty Acids (g)	1.1	1.58	144%
Omega-6 Fatty Acids (g)	3.3	7.47	226%
Total Fiber (g)	25	27.2	109%
Soluble Fiber (g)	0	4.7
Insoluble Fiber (g)	0	5.1
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	5000	10000	714%
Vitamin B6 (mg)	1.3	10.1	100	780%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	75	105	2000	139%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	30	34	1000	114%
Vitamin K (ug)	90	95		106%
Thiamin (mg)	1.1	11.015		1001%
Riboflavin (mg)	1.1	10.145		922%
Niacin (mg)	14	22.175	35	158%
Folate (ug)	400	446	1000	112%
Pantothenic Acid (mg)	5	10.29		206%
Biotin (ug)	30	30		100%
Choline (mg)	425	443.385	3500	104%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.15	2.5	115%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	25	120		480%
Copper (mg)	0.9	1.08	10	120%
Iodine (ug)	150	263	1100	175%
Iron (mg)	18	22.134	45	123%
Magnesium (mg)	310	352.1		114%
Manganese (mg)	1.8	7.8	11	433%
Molybdenum (ug)	45	365	2000	811%
Phosphorus (g)	0.7	1.27	4	181%
Potassium (g)	4.7	4.868		104%
Selenium (ug)	55	119	400	217%
Sodium (g)	1.5	1.91	2.3	127%
Sulfur (g)	2	4.66		233%
Zinc (mg)	8	14.64	40	183%

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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	2 Mar '14
Amazon Prime Beginner Recipe	adewinter	6 Mar '14	6 Mar '14
Ax Chow 1.3	axcho	17 Nov '16	13 Mar '14
Ax Chow Alpha	axcho	17 Nov '16	14 Mar '14
Ax Chow Beta	axcho	17 Nov '16	12 May '14
People Chow Plus	axcho	17 Nov '16	12 May '14
People Chow Premium	axcho	17 Nov '16	15 May '14
Schmoylent	axcho	17 Nov '16	26 Jun '14
This recipe	axcho	17 Nov '16	26 Jun '14
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Cassandra Rest Fuel	axcho	17 Nov '16	26 Jun '14
Sara's Soylent_v.1.1.2 (cheaper up front cost)	saramonica316	29 Aug '14	13 Aug '14

Cassandra Move Fuel VeganTasty!

Nutrition Facts

Nutrient Profile: Cassandra's DRI, 1500 calories, 53/29/18 Change

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Cassandra Move Fuel VeganTasty!

Nutrition Facts

Nutrient Profile: Cassandra's DRI, 1500 calories, 53/29/18Change

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Nutrient Profile: Cassandra's DRI, 1500 calories, 53/29/18 Change