Name: Copy of Hida's Gonna Make This
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 30g Bob's Red Mill Chia Seeds; 4g Sea Salt; 10.3g Potassium Citrate; 1.2g Choline Bitartrate; 25ml Extra Virgin Olive Oil; 25ml MCT Oil; 1pill Kirkland Signature Daily Multi; 1pill NOW Vitamin K; 60g Oat Flour/Powder; 60g Whey protein isolate; 2g Calcium Phosphate; 10g Arrowroot flour; 35g coconut flour; 20g Gelatins, dry powder, unsweetened; 3g MSM Sulfur Powder

Amount		Ingredient	$ / day	Source
30	g	Bob's Red Mill Chia Seeds	$0.41	Amazon (S)
4	g	Sea Salt	$0.01	Amazon (S)
10.3	g	Potassium Citrate	$0.30	Amazon
1.2	g	Choline Bitartrate	$0.05	Amazon
25	ml	Extra Virgin Olive Oil	$0.30	Amazon
25	ml	MCT Oil	$0.47	Amazon
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
1	pill	NOW Vitamin K	$0.07	Amazon
60	g	Oat Flour/Powder	$0.29	Bob's Red Mill (4x 22oz)
60	g	Whey protein isolate	$1.43	Amazon
2	g	Calcium Phosphate	$0.06	Amazon
10	g	Arrowroot flour	$0.00
35	g	coconut flour	$0.00
20	g	Gelatins, dry powder, unsweetened	$0.00
3	g	MSM Sulfur Powder	$2.29	Amazon
Amounts for: Total Daily Cost:			$5.73	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

12% Carb, 55% Protein, 33% Fat

Calories1756

% Daily Values*

20%

Total Carbohydrate51g

59%

Dietary Fiber 17g

275%

Protein234g

98%

Total Fat64g

Saturated Fat29g

Monounsaturated Fat19g

Polyunsaturated Fat12g

351%

Omega-3 Fatty Acids6g

35%

Omega-6 Fatty Acids6g

Cholesterol20mg

Calcium 133%	•	Vitamin A 117%
Chloride 112%	•	Vitamin B6 160%
Chromium 100%	•	Vitamin B12 250%
Copper 638%	•	Vitamin C 101%
Iodine 100%	•	Vitamin D 67%
Iron 314%	•	Vitamin E 170%
Magnesium 88%	•	Vitamin K 117%
Manganese 251%	•	Thiamin 180%
Molybdenum 367%	•	Riboflavin 175%
Phosphorus 185%	•	Niacin 148%
Potassium 125%	•	Folate 149%
Selenium 311%	•	Pantothenic Acid 208%
Sodium 138%	•	Biotin 100%
Sulfur 132%	•	Choline 105%
Zinc 133%

* 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	Bob's Red Mill Chia Seeds	30	g	Powder	Amazon (S)	1812	$25.01	$0.41	60	146	0.3	4.96
2	Sea Salt	4	g	Powder	Amazon (S)	3628	$9.14	$0.01	907	0	0.0	0.00
3	Potassium Citrate	10.3	g	Powder	Amazon	1000	$28.96	$0.30	97	0	0.0	0.00
4	Choline Bitartrate	1.2	g	Powder	Amazon	500	$21.70	$0.05	417	0	0.0	0.00
5	Extra Virgin Olive Oil	25	ml	Liquid	Amazon	3000	$36.27	$0.30	120	203	0.0	0.00
6	MCT Oil	25	ml	Liquid	Amazon	2838	$53.90	$0.47	114	193	0.0	0.00
7	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
8	NOW Vitamin K	1	pill	Pill	Amazon	100	$6.90	$0.07	100	0	0.0	0.00
9	Oat Flour/Powder	60	g	Powder	Bob's Red Mill (4x 22oz)	2495	$12.19	$0.29	42	264	35.5	8.82
10	Whey protein isolate	60	g	Powder	Amazon	2270	$53.99	$1.43	38	245	6.1	48.98
11	Calcium Phosphate	2	g	Powder	Amazon	453	$14.70	$0.06	227	0	0.0	0.00
12	Arrowroot flour	10	g	Powder		0	$0.00	$0.00	0	36	8.8	0.03
13	coconut flour	35	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
14	Gelatins, dry powder, unsweetened	20	g	Powder		0	$0.00	$0.00	0	670	0.0	171.20
15	MSM Sulfur Powder	3	g	Powder	Amazon	15	$11.46	$2.29	5	0	0.0	0.00
	Total						$291.21	$5.73		1756	50.7	233.99
	Target									2000	250.0	85.00
	% Reached									88%	20%	275%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1756	88%
Carbohydrates (g)	250	50.7	20%
Protein (g)	85	233.99	275%
Total Fat (g)	65	63.55	98%
Saturated Fat (g)		28.94
Monounsaturated Fat (g)		19.3
Polyunsaturated Fat (g)		11.52
Omega-3 Fatty Acids (g)	1.6	5.61	351%
Omega-6 Fatty Acids (g)	17	5.91	35%
Total Fiber (g)	28	16.6	59%
Soluble Fiber (g)		3.4
Insoluble Fiber (g)		12.9
Cholesterol (mg)	0	20.408

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3516	10000	117%
Vitamin B6 (mg)	1.3	2.1	100	160%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	101%
Vitamin D (IU)	600	400	4000	67%
Vitamin E (IU)	20	34	1000	170%
Vitamin K (ug)	120	141		117%
Thiamin (mg)	1.2	2.156		180%
Riboflavin (mg)	1.3	2.271		175%
Niacin (mg)	16	23.719	35	148%
Folate (ug)	400	595	1000	149%
Pantothenic Acid (mg)	5	10.383		208%
Biotin (ug)	30	30		100%
Choline (mg)	550	575.009	3500	105%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.33	2.5	133%
Chloride (g)	2.3	2.585	3.6	112%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	5.743	10	638%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	25.0975	45	314%
Magnesium (mg)	420	367.9		88%
Manganese (mg)	2.3	5.774	11	251%
Molybdenum (ug)	45	165	2000	367%
Phosphorus (g)	0.7	1.295	4	185%
Potassium (g)	3.5	4.391		125%
Selenium (ug)	55	171	400	311%
Sodium (g)	1.5	2.071	2.3	138%
Sulfur (g)	2	2.65		132%
Zinc (mg)	11	14.581	40	133%

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