Name: Cheap College Girl
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 80g MuscleTech Premium Whey Protein Plus (3/4 cup); 65g Pre-cooked Masa; 4g Iodised Salt; 1g Choline bitartrate; 2g MSM Sulfur Powder; 11g Potassium Citrate; 30g Soybean Oil (Vegetable Oil)--2 tablespoons; 55g Chia Seeds (3.5 tablespoons); 1g Rainbow Light "Just Once" Prenatal Multivitamin; 1pill Up and Up Calcium & Vitamin D; 180g Oat Flour/Powder (grind from oats); 4g Cinnamon

Amount		Ingredient	$ / day	Source
80	g	MuscleTech Premium Whey Protein Plus (3/4 cup)	$1.24	Sam's Club
65	g	Pre-cooked Masa	$0.16	local grocery store
4	g	Iodised Salt	$0.01	local
1	g	Choline bitartrate	$0.04	Pure Bulk
2	g	MSM Sulfur Powder	$0.07	Pure Bulk
11	g	Potassium Citrate	$0.41	PureBulk, Inc.
30	g	Soybean Oil (Vegetable Oil)--2 tablespoons	$0.06	local grocery store
55	g	Chia Seeds (3.5 tablespoons)	$1.21	local grocery store--bulk section
1	g	Rainbow Light "Just Once" Prenatal Multivitamin	$0.15	Amazon
1	pill	Up and Up Calcium & Vitamin D	$0.02	Target
180	g	Oat Flour/Powder (grind from oats)	$0.30	ALDI
4	g	Cinnamon	$0.04	local grocery store
Amounts for: Total Daily Cost:			$3.71	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

47% Carb, 20% Protein, 33% Fat

Calories1791

% Daily Values*

120%

Total Carbohydrate217g

140%

Dietary Fiber 35g

100%

Protein90g

168%

Total Fat67g

Saturated Fat12g

Monounsaturated Fat13g

Polyunsaturated Fat36g

Omega-3 Fatty Acids12g

Omega-6 Fatty Acids18g

Cholesterol86mg

Calcium 144%	•	Vitamin A 664%
Chloride 104%	•	Vitamin B6 1168%
Chromium 480%	•	Vitamin B12 1042%
Copper 324%	•	Vitamin C 133%
Iodine 225%	•	Vitamin D 200%
Iron 215%	•	Vitamin E 118%
Magnesium 156%	•	Vitamin K 140%
Manganese 577%	•	Thiamin 1024%
Molybdenum 1377%	•	Riboflavin 925%
Phosphorus 191%	•	Niacin 162%
Potassium 104%	•	Folate 214%
Selenium 293%	•	Pantothenic Acid 307%
Sodium 120%	•	Biotin 1000%
Sulfur 121%	•	Choline 111%
Zinc 284%

* Percent Daily Values are based on "Bookcat1323's Nutrient Profile". 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	MuscleTech Premium Whey Protein Plus (3/4 cup)	80	g	Powder	Sam's Club	2267	$35.00	$1.24	28	295	22.2	49.23
2	Pre-cooked Masa	65	g	Powder	local grocery store	2000	$4.99	$0.16	31	234	51.4	5.20
3	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
4	Choline bitartrate	1	g	Powder	Pure Bulk	100	$3.56	$0.04	100	0	0.0	0.00
5	MSM Sulfur Powder	2	g	Powder	Pure Bulk	250	$9.00	$0.07	125	0	0.0	0.00
6	Potassium Citrate	11	g	Powder	PureBulk, Inc.	500	$18.50	$0.41	45	0	0.0	0.00
7	Soybean Oil (Vegetable Oil)--2 tablespoons	30	g	Liquid	local grocery store	1420	$2.79	$0.06	47	265	0.0	0.00
8	Chia Seeds (3.5 tablespoons)	55	g	Powder	local grocery store--bulk section	453	$10.00	$1.21	8	269	24.2	8.64
9	Rainbow Light "Just Once" Prenatal Multivitamin	1	g	Pill	Amazon	150	$22.50	$0.15	150	0	0.0	0.00
10	Up and Up Calcium & Vitamin D	1	pill	Pill	Target	250	$6.00	$0.02	250	0	0.0	0.00
11	Oat Flour/Powder (grind from oats)	180	g	Powder	ALDI	1190	$1.99	$0.30	7	727	118.8	27.00
12	Cinnamon	4	g	Powder	local grocery store	116	$1.25	$0.04	29	0	0.0	0.00
	Total						$116.48	$3.71		1791	216.5	90.07
	Target									1442	180.0	90.00
	% Reached									124%	120%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1442	1791	124%
Carbohydrates (g)	180	216.5	120%
Protein (g)	90	90.07	100%
Total Fat (g)	40	67.03	168%
Saturated Fat (g)	0	11.91
Monounsaturated Fat (g)	0	13.24
Polyunsaturated Fat (g)	0	36.02
Omega-3 Fatty Acids (g)	0	11.69
Omega-6 Fatty Acids (g)	0	18.31
Total Fiber (g)	25	35.1	140%
Soluble Fiber (g)	0	10.6
Insoluble Fiber (g)	0	21.9
Cholesterol (mg)	0	86.154

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	4650	10000	664%
Vitamin B6 (mg)	1.3	15.2	100	1168%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	75	100	2000	133%
Vitamin D (IU)	600	1200	4000	200%
Vitamin E (IU)	30	35	1000	118%
Vitamin K (ug)	90	126		140%
Thiamin (mg)	1.1	11.26		1024%
Riboflavin (mg)	1.1	10.18		925%
Niacin (mg)	14	22.7	35	162%
Folate (ug)	400	858	1000	214%
Pantothenic Acid (mg)	5	15.36		307%
Biotin (ug)	30	300		1000%
Choline (mg)	425	473.82	3500	111%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.44	2.5	144%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	25	120		480%
Copper (mg)	0.9	2.916	10	324%
Iodine (ug)	150	338	1100	225%
Iron (mg)	18	38.7323	45	215%
Magnesium (mg)	310	482.3		156%
Manganese (mg)	1.8	10.379	11	577%
Molybdenum (ug)	45	620	2000	1377%
Phosphorus (g)	0.7	1.336	4	191%
Potassium (g)	4.7	4.897		104%
Selenium (ug)	55	161	400	293%
Sodium (g)	1.5	1.799	2.3	120%
Sulfur (g)	2	2.41		121%
Zinc (mg)	8	22.7243	40	284%

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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	29 May '14
College Student Soylent	justine.junker	3 Jun '14	24 Sep '15
This recipe	Bookcat1323	24 Sep '15	24 Sep '15

Cheap College Girl

Nutrition Facts

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