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
214	g	2	cups	Vanilla Rice Protein	$3.02	Bulkfoods
240	g	2	cups	Maltodextrin	$0.68	Amazon
210	g	1¾	cups	Oat Flour	$0.58	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:					$6.70	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 25% Protein, 25% Fat

Calories3158

% Daily Values*

100%

Total Carbohydrate385g

145%

Dietary Fiber 41g

103%

Protein198g

100%

Total Fat86g

Saturated Fat8g

Monounsaturated Fat49g

Polyunsaturated Fat26g

407%

Omega-3 Fatty Acids7g

115%

Omega-6 Fatty Acids20g

Cholesterol0mg

Calcium 156%	•	Vitamin A 117%
Chloride 107%	•	Vitamin B6 174%
Chromium 100%	•	Vitamin B12 250%
Copper 202%	•	Vitamin C 110%
Iodine 163%	•	Vitamin D 141%
Iron 665%	•	Vitamin E 217%
Magnesium 307%	•	Vitamin K 67%
Manganese 467%	•	Thiamin 246%
Molybdenum 100%	•	Riboflavin 151%
Phosphorus 314%	•	Niacin 144%
Potassium 165%	•	Folate 142%
Selenium 230%	•	Pantothenic Acid 208%
Sodium 105%	•	Biotin 100%
Sulfur 471%	•	Choline 139%
Zinc 161%

* 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	214	g	Powder	Bulkfoods	11340	$160.00	$3.02	53	785	21.4	164.07
2	Maltodextrin	240	g	Powder	Amazon	22679	$64.00	$0.68	94	917	225.6	0.00
3	Oat Flour	210	g	Powder	Amazon	22680	$63.00	$0.58	108	840	138.0	33.60
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	$6.70		3158	385.0	197.87
	Target									3083	385.0	193.00
	% Reached									102%	100%	103%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	3083	3158	102%
Carbohydrates (g)	385	385	100%
Protein (g)	193	197.87	103%
Total Fat (g)	86	86.27	100%
Saturated Fat (g)	0	8.38
Monounsaturated Fat (g)	0	49.05
Polyunsaturated Fat (g)	0	26.13
Omega-3 Fatty Acids (g)	1.6	6.52	407%
Omega-6 Fatty Acids (g)	17	19.61	115%
Total Fiber (g)	28	40.5	145%
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	99	2000	110%
Vitamin D (IU)	600	844	4000	141%
Vitamin E (IU)	20	43	1000	217%
Vitamin K (ug)	120	80		67%
Thiamin (mg)	1.2	2.953		246%
Riboflavin (mg)	1.3	1.962		151%
Niacin (mg)	16	23.095	35	144%
Folate (ug)	400	567	1000	142%
Pantothenic Acid (mg)	5	10.422		208%
Biotin (ug)	30	30		100%
Choline (mg)	550	762.926	3500	139%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.56	2.5	156%
Chloride (g)	2.3	2.462	3.6	107%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.818	10	202%
Iodine (ug)	150	244	1100	163%
Iron (mg)	8	53.21	45	665%
Magnesium (mg)	420	1291.3		307%
Manganese (mg)	2.3	10.74	11	467%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	2.2	4	314%
Potassium (g)	3.5	5.759		165%
Selenium (ug)	55	126	400	230%
Sodium (g)	1.5	1.579	2.3	105%
Sulfur (g)	2	9.41		471%
Zinc (mg)	11	17.72	40	161%

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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