Name: Clementwe's Basic Chow
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2 cups Gluten-Free Oat Flour; 1 cup Whey Protein Isolate; 2 tbsp Chia Seeds; 1 tbsp Psyllium Husk Powder; 1 tsp Potassium Citrate; 2 tsp Calcium Magnesium; 1/2 tsp Iodized Salt; 1/4 tsp Choline Bitartrate; 61/3 tbsp Olive Oil; 1pill Now Foods Vitamin D-3 & K-2; 1pill Kirkland Signature Daily Multi

Amount		Volume		Ingredient	$ / day	Source
20	g	2	cups	Gluten-Free Oat Flour	$0.14	Amazon
107	g	1	cup	Whey Protein Isolate	$3.93	Amazon
10	g	2	tbsp	Chia Seeds	$0.16	Amazon
18	g	1	tbsp	Psyllium Husk Powder	$0.37	Amazon
9	g	1	tsp	Potassium Citrate	$0.45	Amazon
3	g	2	tsp	Calcium Magnesium	$0.13	Amazon
4	g	½	tsp	Iodized Salt	$0.01	Amazon
2	g	¼	tsp	Choline Bitartrate	$0.08	Amazon
164	ml	6⅓	tbsp	Olive Oil	$1.93	Amazon
1	pill			Now Foods Vitamin D-3 & K-2	$0.05	Amazon (S)
1	pill			Kirkland Signature Daily Multi	$0.03	Amazon
Amounts for: Total Daily Cost:					$7.27	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

7% Carb, 20% Protein, 73% Fat

Calories1916

% Daily Values*

148%

Total Carbohydrate36g

102%

Dietary Fiber 22g

104%

Protein100g

100%

Total Fat160g

Saturated Fat23g

Monounsaturated Fat12g

Polyunsaturated Fat123g

1070%

Omega-3 Fatty Acids17g

301%

Omega-6 Fatty Acids51g

Cholesterol11mg

Calcium 109%	•	Vitamin A 117%
Chloride 107%	•	Vitamin B6 160%
Chromium 100%	•	Vitamin B12 359%
Copper 125%	•	Vitamin C 104%
Iodine 225%	•	Vitamin D 256%
Iron 264%	•	Vitamin E 261%
Magnesium 152%	•	Vitamin K 133%
Manganese 147%	•	Thiamin 147%
Molybdenum 189%	•	Riboflavin 300%
Phosphorus 243%	•	Niacin 140%
Potassium 113%	•	Folate 137%
Selenium 174%	•	Pantothenic Acid 319%
Sodium 118%	•	Biotin 100%
Sulfur 253%	•	Choline 190%
Zinc 170%

* Percent Daily Values are based on "Clementwe's 1500 calories, low carb". 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	Gluten-Free Oat Flour	20	g	Powder	Amazon	2495	$16.92	$0.14	125	81	13.2	3.00
2	Whey Protein Isolate	107	g	Powder	Amazon	544	$19.98	$3.93	5	407	2.1	95.23
3	Chia Seeds	10	g	Powder	Amazon	1814	$29.00	$0.16	181	49	4.2	1.65
4	Psyllium Husk Powder	18	g	Powder	Amazon	680	$13.94	$0.37	38	68	16.0	0.00
5	Potassium Citrate	9	g	Powder	Amazon	500	$24.96	$0.45	56	0	0.0	0.00
6	Calcium Magnesium	3	g	Powder	Amazon	227	$9.99	$0.13	76	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	2	g	Powder	Amazon	500	$18.96	$0.08	250	0	0.0	0.00
9	Olive Oil	164	ml	Liquid	Amazon	2000	$23.49	$1.93	12	1312	0.0	0.00
10	Now Foods Vitamin D-3 & K-2	1	pill	Pill	Amazon (S)	120	$5.94	$0.05	120	0	0.0	0.00
11	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
	Total						$182.26	$7.27		1916	35.6	99.88
	Target									1913	24.0	96.00
	% Reached									100%	148%	104%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1913	1916	100%
Carbohydrates (g)	24	35.6	148%
Protein (g)	96	99.88	104%
Total Fat (g)	159	159.57	100%
Saturated Fat (g)	0	23.05
Monounsaturated Fat (g)	0	11.74
Polyunsaturated Fat (g)	0	123.29
Omega-3 Fatty Acids (g)	1.6	17.12	1070%
Omega-6 Fatty Acids (g)	17	51.16	301%
Total Fiber (g)	21	21.5	102%
Soluble Fiber (g)	0	0.6
Insoluble Fiber (g)	0	0.7
Cholesterol (mg)	0	10.7

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3505	10000	117%
Vitamin B6 (mg)	1.3	2.1	100	160%
Vitamin B12 (ug)	2.4	8.6		359%
Vitamin C (mg)	90	93	2000	104%
Vitamin D (IU)	600	1533	4000	256%
Vitamin E (IU)	20	52	1000	261%
Vitamin K (ug)	120	159		133%
Thiamin (mg)	1.2	1.767		147%
Riboflavin (mg)	1.3	3.895		300%
Niacin (mg)	16	22.399	35	140%
Folate (ug)	400	547	1000	137%
Pantothenic Acid (mg)	5	15.942		319%
Biotin (ug)	30	30		100%
Choline (mg)	550	1045.66	3500	190%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.09	2.5	109%
Chloride (g)	2.3	2.472	3.6	107%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.125	10	125%
Iodine (ug)	150	338	1100	225%
Iron (mg)	8	21.1051	45	264%
Magnesium (mg)	420	637.6		152%
Manganese (mg)	2.3	3.372	11	147%
Molybdenum (ug)	45	85	2000	189%
Phosphorus (g)	0.7	1.699	4	243%
Potassium (g)	3.5	3.951		113%
Selenium (ug)	55	96	400	174%
Sodium (g)	1.5	1.777	2.3	118%
Sulfur (g)	2	5.07		253%
Zinc (mg)	11	18.7106	40	170%

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Amazon Prime Beginner Recipe	adewinter	6 Mar '14	6 Mar '14
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This recipe	Clementwe	4 Jul '20	23 Jun '20

Clementwe's Basic Chow

Nutrition Facts

Nutrient Profile: Clementwe's 1500 calories, low carbChange

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Nutrient Profile: Clementwe's 1500 calories, low carb Change