Name: Copy of Cheap Complete
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 64ml Canola Oil; 3.6g Iodised Salt; 124g Corn Starch; 0.5g Vitamin K supplement; 0g Soy Flour; 1g Equate One Daily (Men's Health); 0.036g Vitamin C Powder; 1.3g Choline bitartrate; 1g Sulfur from aminos; 60g Wheat protein isolate; 7g Calcium Gluconate; 1.18g Magnesium Glycinate; 20g Potassium Gluconate; 100g Oat Flour/Powder; 0g Rice, white

Amount		Ingredient	$ / day	Source
64	ml	Canola Oil	$0.15	Target
3.6	g	Iodised Salt	$0.01	local
124	g	Corn Starch	$0.12	Restaurant supplies
0.5	g	Vitamin K supplement	$0.02	Vitamin Shoppe
0	g	Soy Flour	$0.00	Honeyville
1	g	Equate One Daily (Men's Health)	$0.05	Walmart
0.036	g	Vitamin C Powder	$0.00	Vitamin Shoppe
1.3	g	Choline bitartrate	$0.01	Amazon
1	g	Sulfur from aminos	$0.00	0
60	g	Wheat protein isolate	$0.33	Honeyville
7	g	Calcium Gluconate	$0.30	PureBulk, Inc.
1.18	g	Magnesium Glycinate	$0.09	PureBulk, Inc.
20	g	Potassium Gluconate	$0.62	PureBulk, Inc.
100	g	Oat Flour/Powder	$0.41	Bob's Red Mill
0	g	Rice, white	$0.00
Amounts for: Total Daily Cost:			$2.11	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

42% Carb, 17% Protein, 41% Fat

Calories1700

% Daily Values*

69%

Total Carbohydrate172g

27%

Dietary Fiber 8g

81%

Protein69g

112%

Total Fat73g

Saturated Fat6g

Monounsaturated Fat43g

Polyunsaturated Fat21g

375%

Omega-3 Fatty Acids6g

89%

Omega-6 Fatty Acids15g

Cholesterol0mg

Calcium 98%	•	Vitamin A 117%
Chloride 94%	•	Vitamin B6 238%
Chromium 343%	•	Vitamin B12 750%
Copper 279%	•	Vitamin C 100%
Iodine 113%	•	Vitamin D 117%
Iron 89%	•	Vitamin E 201%
Magnesium 137%	•	Vitamin K 99%
Manganese 261%	•	Thiamin 158%
Molybdenum 444%	•	Riboflavin 138%
Phosphorus 87%	•	Niacin 109%
Potassium 99%	•	Folate 108%
Selenium 305%	•	Pantothenic Acid 104%
Sodium 99%	•	Biotin 100%
Sulfur 112%	•	Choline 102%
Zinc 170%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 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	Canola Oil	64	ml	Liquid	Target	3785	$8.59	$0.15	59	566	0.0	0.00
2	Iodised Salt	3.6	g	Powder	local	500	$0.90	$0.01	139	0	0.0	0.00
3	Corn Starch	124	g	Powder	Restaurant supplies	22680	$22.25	$0.12	183	472	112.8	0.00
4	Vitamin K supplement	0.5	g	Pill	Vitamin Shoppe	100	$4.99	$0.02	200	0	0.0	0.00
5	Soy Flour	0	g	Powder	Honeyville	22680	$53.99	$0.00		0	0.0	0.00
6	Equate One Daily (Men's Health)	1	g	Pill	Walmart	100	$5.00	$0.05	100	0	0.0	0.00
7	Vitamin C Powder	0.036	g	Powder	Vitamin Shoppe	269	$9.99	$0.00	7472	0	0.0	0.00
8	Choline bitartrate	1.3	g	Powder	Amazon	500	$4.99	$0.01	385	0	0.0	0.00
9	Sulfur from aminos	1	g	Powder	0	1000	$0.00	$0.00	1000	0	0.0	0.00
10	Wheat protein isolate	60	g	Powder	Honeyville	22680	$124.99	$0.33	378	222	0.0	54.00
11	Calcium Gluconate	7	g	Powder	PureBulk, Inc.	250	$10.75	$0.30	36	0	0.0	0.00
12	Magnesium Glycinate	1.18	g	Powder	PureBulk, Inc.	250	$18.50	$0.09	212	0	0.0	0.00
13	Potassium Gluconate	20	g	Powder	PureBulk, Inc.	500	$15.50	$0.62	25	0	0.0	0.00
14	Oat Flour/Powder	100	g	Powder	Bob's Red Mill	2835	$11.62	$0.41	28	440	59.2	14.70
15	Rice, white	0	g	Paste		10000	$10.00	$0.00		0	0.0	0.00
	Total						$302.06	$2.11		1700	172.0	68.70
	Target									2000	250.0	85.00
	% Reached									85%	69%	81%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1700	85%
Carbohydrates (g)	250	172	69%
Protein (g)	85	68.7	81%
Total Fat (g)	65	73.1	112%
Saturated Fat (g)		6.34
Monounsaturated Fat (g)		43.41
Polyunsaturated Fat (g)		21.28
Omega-3 Fatty Acids (g)	1.6	5.99	375%
Omega-6 Fatty Acids (g)	17	15.12	89%
Total Fiber (g)	28	7.6	27%
Soluble Fiber (g)		3
Insoluble Fiber (g)		3.5
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3500	10000	117%
Vitamin B6 (mg)	1.3	3.1	100	238%
Vitamin B12 (ug)	2.4	18		750%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	700	4000	117%
Vitamin E (IU)	20	40	1000	201%
Vitamin K (ug)	120	119		99%
Thiamin (mg)	1.2	1.9		158%
Riboflavin (mg)	1.3	1.8		138%
Niacin (mg)	16	17.5	35	109%
Folate (ug)	400	432	1000	108%
Pantothenic Acid (mg)	5	5.2		104%
Biotin (ug)	30	30		100%
Choline (mg)	550	562.9	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.98	2.5	98%
Chloride (g)	2.3	2.16	3.6	94%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.509	10	279%
Iodine (ug)	150	169	1100	113%
Iron (mg)	8	7.12	45	89%
Magnesium (mg)	420	574		137%
Manganese (mg)	2.3	6	11	261%
Molybdenum (ug)	45	200	2000	444%
Phosphorus (g)	0.7	0.609	4	87%
Potassium (g)	3.5	3.469		99%
Selenium (ug)	55	168	400	305%
Sodium (g)	1.5	1.488	2.3	99%
Sulfur (g)	2	2.23		112%
Zinc (mg)	11	18.71	40	170%

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Parent Recipes:	Author	Last Updated	Created
Soylent Glass	jrowe47	4 Aug '13	21 Dec '13
K.I.S.S. v1.0	jrowe47	30 Dec '13	30 Dec '13
Cheap Complete	jrowe47	12 Jan '14	21 Jan '14
This recipe	Cotelio	24 Jan '14	21 Jan '14
Recipes based on this one:
Easy Chow	szmit22	12 Jan '15	9 Jan '15
Easy Chow - Female 1500 cal	szmit22	9 Jan '15	9 Jan '15

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Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change

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Copy of Cheap Complete Private

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change