Name: Chiang Mai Nomad
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 110g McGarrett Instant Oats [Thailand]; 20g Bob's Red Mill Organic, Golden Flaxseed Meal; 4g Table Salt; 1pill Paradise Herbs, ORAC-Energy, Earth's Blend, One Daily Superfood Multivitamin; 1pill Now Calcium & Magnesium; 0pill Now Choline & Inositol; 2pill 21st Century Health Potassium Gluconate; 0.5pill Nature's Plus, Kelp; 65g Chaokoh Coconut Milk Powder [Thailand]; 25g Sugars, brown; 140g Whey Protein Concentrate 80%; 1pill Jarrow Formulas MSM 1000mg; 5g Creatine Monohydrate; 5g Vanilla

Amount		Ingredient	TBH / day	Source
110	g	McGarrett Instant Oats [Thailand]	TBH12.38	Rimping / Makro / Tops / Big C / Others
20	g	Bob's Red Mill Organic, Golden Flaxseed Meal	TBH10.29	Rimping
4	g	Table Salt	TBH0.20	Local
1	pill	Paradise Herbs, ORAC-Energy, Earth's Blend, One Daily Superfood Multivitamin	TBH10.54	iHerb
1	pill	Now Calcium & Magnesium	TBH1.95	iHerb
0	pill	Now Choline & Inositol	TBH0.00	iHerb
2	pill	21st Century Health Potassium Gluconate	TBH1.97	iHerb
0.5	pill	Nature's Plus, Kelp	TBH0.57	iHerb
65	g	Chaokoh Coconut Milk Powder [Thailand]	TBH20.58	YOK Intertrade
25	g	Sugars, brown	TBH1.50	Local
140	g	Whey Protein Concentrate 80%	TBH114.80	USDA
1	pill	Jarrow Formulas MSM 1000mg	TBH2.23	iHerb
5	g	Creatine Monohydrate	TBH10.00	Club Protein Online
5	g	Vanilla	TBH12.50	YOK Intertrade
Amounts for: Total Daily Cost:			TBH199.51	Add Ingredients to Amazon Cart

Total Calories: 1600 Packets: 4 Calories per bag: 400 Kcal (95g)

Workout day (2000 kcal)

4 bags + 400 Kcal meal

5 bags

Rest day (1800 kcal)

3.5 bags + 400 Kcal meal

4.5 bags

Weekly allowance: 600 Kcal

Nutrition Facts

Amount Per Day

33% Carb, 34% Protein, 33% Fat

Calories1610

% Daily Values*

90%

Total Carbohydrate135g

63%

Dietary Fiber 18g

136%

Protein136g

136%

Total Fat60g

Saturated Fat36g

Monounsaturated Fat5g

Polyunsaturated Fat8g

299%

Omega-3 Fatty Acids5g

30%

Omega-6 Fatty Acids5g

Cholesterol22mg

Calcium 165%	•	Vitamin A 167%
Chloride 104%	•	Vitamin B6 848%
Chromium 343%	•	Vitamin B12 4310%
Copper 206%	•	Vitamin C 113%
Iodine 100%	•	Vitamin D 167%
Iron 108%	•	Vitamin E 153%
Magnesium 195%	•	Vitamin K 110%
Manganese 276%	•	Thiamin 972%
Molybdenum 167%	•	Riboflavin 996%
Phosphorus 361%	•	Niacin 154%
Potassium 145%	•	Folate 131%
Selenium 277%	•	Pantothenic Acid 382%
Sodium 125%	•	Biotin 1000%
Sulfur 125%	•	Choline 66%
Zinc 219%

* Percent Daily Values are based on "Nomadist Tweaked U.S./E.U. DRI, male, 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	McGarrett Instant Oats [Thailand]	110	g	Powder	Rimping / Makro / Tops / Big C / Others	400	TBH45.00	TBH12.38	4	461	78.1	14.19
2	Bob's Red Mill Organic, Golden Flaxseed Meal	20	g	Powder	Rimping	453	TBH233.00	TBH10.29	23	92	7.7	4.62
3	Table Salt	4	g	Powder	Local	500	TBH25.00	TBH0.20	125	0	0.0	0.00
4	Paradise Herbs, ORAC-Energy, Earth's Blend, One Daily Superfood Multivitamin	1	pill	Pill	iHerb	60	TBH632.64	TBH10.54	60	0	0.0	0.00
5	Now Calcium & Magnesium	1	pill	Pill	iHerb	250	TBH488.03	TBH1.95	250	0	0.0	0.00
6	Now Choline & Inositol	0	pill	Pill	iHerb	500	TBH343.43	TBH0.00		0	0.0	0.00
7	21st Century Health Potassium Gluconate	2	pill	Pill	iHerb	110	TBH108.45	TBH1.97	55	0	0.0	0.00
8	Nature's Plus, Kelp	0.5	pill	Pill	iHerb	300	TBH343.43	TBH0.57	600	0	0.0	0.00
9	Chaokoh Coconut Milk Powder [Thailand]	65	g	Powder	YOK Intertrade	60	TBH19.00	TBH20.58	1	468	15.6	7.80
10	Sugars, brown	25	g	Powder	Local	500	TBH30.00	TBH1.50	20	95	24.5	0.03
11	Whey Protein Concentrate 80%	140	g	Powder	USDA	1000	TBH820.00	TBH114.80	7	494	8.8	109.38
12	Jarrow Formulas MSM 1000mg	1	pill	Pill	iHerb	200	TBH445.00	TBH2.23	200	0	0.0	0.00
13	Creatine Monohydrate	5	g	Powder	Club Protein Online	250	TBH500.00	TBH10.00	50	0	0.0	0.00
14	Vanilla	5	g	Powder	YOK Intertrade	40	TBH100.00	TBH12.50	8	0	0.0	0.00
	Total						TBH4132.98	TBH199.51		1610	134.6	136.02
	Target									2000	150.0	100.00
	% Reached									81%	90%	136%
	Safe Maximum									2200	300.0	0.00
	% Max Reached									73%	45%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	1610	2200	81%
Carbohydrates (g)	150	134.6	300	90%
Protein (g)	100	136.02		136%
Total Fat (g)	44	59.85		136%
Saturated Fat (g)	0	36.31	15
Monounsaturated Fat (g)	0	4.62
Polyunsaturated Fat (g)	0	7.9
Omega-3 Fatty Acids (g)	1.6	4.79		299%
Omega-6 Fatty Acids (g)	17	5.14		30%
Total Fiber (g)	28	17.6		63%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	22.4

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	11	100	848%
Vitamin B12 (ug)	2.4	103.4		4310%
Vitamin C (mg)	90	102	2000	113%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	20	31	1000	153%
Vitamin K (ug)	75	83		110%
Thiamin (mg)	1.2	11.665		972%
Riboflavin (mg)	1.3	12.948		996%
Niacin (mg)	16	24.718	35	154%
Folate (ug)	400	522	1000	131%
Pantothenic Acid (mg)	5	19.109		382%
Biotin (ug)	30	300		1000%
Choline (mg)	550	362.915	3500	66%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.8	1.32	2.5	165%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	1.857	10	206%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	8.6545	45	108%
Magnesium (mg)	420	820.8		195%
Manganese (mg)	3	8.291		276%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	2.526	4	361%
Potassium (g)	2	2.907		145%
Selenium (ug)	55	153	400	277%
Sodium (g)	1.5	1.877	2.35	125%
Sulfur (g)	0.8	1		125%
Zinc (mg)	11	24.1445	40	219%

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Chiang Mai Nomad

Workout day (2000 kcal)

Rest day (1800 kcal)

Nutrition Facts

Nutrient Profile: Nomadist Tweaked U.S./E.U. DRI, male, 2000 caloriesChange

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Nutrient Profile: Nomadist Tweaked U.S./E.U. DRI, male, 2000 calories Change