Name: Copy of Basics
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2 cups Vanilla Rice Protein; 2 cups Maltodextrin; 13/4 cups Oat Flour; 1/2 cup Canola Oil; 1pill Multivitamin Pill; 2 tsp Potassium Citrate; 11/4 tbsp Calcium/Magnesium; 1 tsp Iodized Salt; 2.5g Potassium chloride; 3 scoop Choline Bitartrate; 1/4 tsp Stevia Powder; 5g Creatine Monohydrate; 0.2g L-Theanine; 1g Pramiracetam

Amount		Volume		Ingredient	$ / day	Source
154	g	2	cups	Vanilla Rice Protein	$2.17	Bulkfoods
240	g	2	cups	Maltodextrin	$0.68	Amazon
205	g	1¾	cups	Oat Flour	$0.57	Amazon
68	g	½	cup	Canola Oil	$0.13	Amazon
1	pill			Multivitamin Pill	$0.03	Amazon
10	g	2	tsp	Potassium Citrate	$0.50	Amazon
10	g	1¼	tbsp	Calcium/Magnesium	$0.44	Amazon
2	g	1	tsp	Iodized Salt	$0.01	Amazon
2.5	g			Potassium chloride	$0.06	iHerb
1.75	g	3	scoop	Choline Bitartrate	$0.23	Amazon
0.7	g	¼	tsp	Stevia Powder	$0.13	Amazon
5	g			Creatine Monohydrate	$0.17	Amazon
0.2	g			L-Theanine	$0.28	Amazon
1	g			Pramiracetam	$0.46	PowderCity
Amounts for: Total Daily Cost:					$5.84	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

52% Carb, 21% Protein, 27% Fat

Calories2918

% Daily Values*

98%

Total Carbohydrate376g

128%

Dietary Fiber 36g

78%

Protein151g

99%

Total Fat85g

Saturated Fat8g

Monounsaturated Fat49g

Polyunsaturated Fat26g

407%

Omega-3 Fatty Acids7g

114%

Omega-6 Fatty Acids19g

Cholesterol0mg

Calcium 146%	•	Vitamin A 117%
Chloride 107%	•	Vitamin B6 174%
Chromium 100%	•	Vitamin B12 250%
Copper 200%	•	Vitamin C 107%
Iodine 163%	•	Vitamin D 141%
Iron 559%	•	Vitamin E 217%
Magnesium 306%	•	Vitamin K 67%
Manganese 458%	•	Thiamin 243%
Molybdenum 100%	•	Riboflavin 150%
Phosphorus 265%	•	Niacin 144%
Potassium 164%	•	Folate 141%
Selenium 227%	•	Pantothenic Acid 208%
Sodium 96%	•	Biotin 100%
Sulfur 356%	•	Choline 138%
Zinc 160%

* Percent Daily Values are based on "C. Soltas". 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	Vanilla Rice Protein	154	g	Powder	Bulkfoods	11340	$160.00	$2.17	74	565	15.4	118.07
2	Maltodextrin	240	g	Powder	Amazon	22679	$64.00	$0.68	94	917	225.6	0.00
3	Oat Flour	205	g	Powder	Amazon	22680	$63.00	$0.57	111	820	134.7	32.80
4	Canola Oil	68	g	Liquid	Amazon	1344	$2.49	$0.13	20	601	0.0	0.00
5	Multivitamin Pill	1	pill	Pill	Amazon	500	$16.78	$0.03	500	0	0.0	0.00
6	Potassium Citrate	10	g	Powder	Amazon	500	$24.96	$0.50	50	0	0.0	0.00
7	Calcium/Magnesium	10	g	Powder	Amazon	227	$9.93	$0.44	23	0	0.0	0.00
8	Iodized Salt	2	g	Powder	Amazon	680	$2.47	$0.01	340	0	0.0	0.00
9	Potassium chloride	2.5	g	Powder	iHerb	227	$5.09	$0.06	91	0	0.0	0.00
10	Choline Bitartrate	1.75	g	Powder	Amazon	100	$12.96	$0.23	57	0	0.0	0.00
11	Stevia Powder	0.7	g	Powder	Amazon	100	$17.96	$0.13	143	0	0.0	0.00
12	Creatine Monohydrate	5	g	Powder	Amazon	227	$7.63	$0.17	45	15	0.0	0.00
13	L-Theanine	0.2	g	Powder	Amazon	9	$12.59	$0.28	45	0	0.0	0.20
14	Pramiracetam	1	g	Powder	PowderCity	30	$13.95	$0.46	30	0	0.0	0.00
	Total						$413.81	$5.84		2918	375.7	151.07
	Target									3083	385.0	193.00
	% Reached									95%	98%	78%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	3083	2918	95%
Carbohydrates (g)	385	375.7	98%
Protein (g)	193	151.07	78%
Total Fat (g)	86	84.92	99%
Saturated Fat (g)	0	8.3
Monounsaturated Fat (g)	0	48.9
Polyunsaturated Fat (g)	0	25.96
Omega-3 Fatty Acids (g)	1.6	6.51	407%
Omega-6 Fatty Acids (g)	17	19.45	114%
Total Fiber (g)	28	35.9	128%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3500	10000	117%
Vitamin B6 (mg)	1.3	2.3	100	174%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	96	2000	107%
Vitamin D (IU)	600	844	4000	141%
Vitamin E (IU)	20	43	1000	217%
Vitamin K (ug)	120	80		67%
Thiamin (mg)	1.2	2.919		243%
Riboflavin (mg)	1.3	1.956		150%
Niacin (mg)	16	23.022	35	144%
Folate (ug)	400	566	1000	141%
Pantothenic Acid (mg)	5	10.412		208%
Biotin (ug)	30	30		100%
Choline (mg)	550	761.431	3500	138%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.46	2.5	146%
Chloride (g)	2.3	2.462	3.6	107%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.796	10	200%
Iodine (ug)	150	244	1100	163%
Iron (mg)	8	44.685	45	559%
Magnesium (mg)	420	1284.1		306%
Manganese (mg)	2.3	10.539	11	458%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.857	4	265%
Potassium (g)	3.5	5.741		164%
Selenium (ug)	55	125	400	227%
Sodium (g)	1.5	1.438	2.3	96%
Sulfur (g)	2	7.12		356%
Zinc (mg)	11	17.56	40	160%

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Parent Recipes:	Author	Last Updated	Created
Basics	csoltas	4 Aug '15	27 Jul '15
This recipe	michael.sokolow4	27 Jul '15	27 Jul '15

Copy of Basics

Nutrition Facts

Nutrient Profile: C. SoltasChange

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Nutrient Profile: C. Soltas Change