Name: Copy of Low Carb People Chow
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 140g Masa harina; 80g NOW Whey Protein Isolate (also comes in smaller sizes); 23g GNC Mega Men® Sport - Vanilla Bean; 6g NOW Foods Calcium/magnesium 1000/500 mg; 4g Potassium Citrate; 4g Iodised Salt; 2g Choline bitartrate; 0.5pill Now Foods MK-7 Vitamin K-2; 0.5pill Now Foods MK-4 Vitamin K-2; 0.1g Pure Stevia - 1/4 tsp per week; 15g Hershey's Cocoa Powder, Special Dark; 50ml Canola Oil; 0.571g Xanthan Gum (4g/week); 21/2 cups rolled oat; 18g Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4); 12g Oil, coconut

Amount		Volume		Ingredient	$ / day	Source
140	g			Masa harina	$0.20	Walmart
80	g			NOW Whey Protein Isolate (also comes in smaller sizes)	$1.94	Bodybuilding.com
23	g			GNC Mega Men® Sport - Vanilla Bean	$0.90	GNC
6	g			NOW Foods Calcium/magnesium 1000/500 mg	$0.13	supplementwarehouse
4	g			Potassium Citrate	$0.11	Amazon
4	g			Iodised Salt	$0.00	local
2	g			Choline bitartrate	$0.08	Amazon
0.5	pill			Now Foods MK-7 Vitamin K-2	$0.07	supplementwarehouse
0.5	pill			Now Foods MK-4 Vitamin K-2	$0.04	Amazon
0.1	g			Pure Stevia - 1/4 tsp per week	$0.01	Amazon
15	g			Hershey's Cocoa Powder, Special Dark	$0.20	Walmart
50	ml			Canola Oil	$0.10	Sams Club
0.571	g			Xanthan Gum (4g/week)	$0.02	Amazon
140	g	2½	cups	rolled oat	$0.24	Costco
18	g			Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	$0.06	Amazon
12	g			Oil, coconut	$0.00
Amounts for: Total Daily Cost:					$4.11	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

43% Carb, 22% Protein, 35% Fat

Calories2047

% Daily Values*

92%

Total Carbohydrate230g

154%

Dietary Fiber 43g

137%

Protein116g

127%

Total Fat82g

Saturated Fat16g

Monounsaturated Fat27g

Polyunsaturated Fat13g

177%

Omega-3 Fatty Acids3g

94%

Omega-6 Fatty Acids16g

Cholesterol24mg

Calcium 135%	•	Vitamin A 153%
Chloride 109%	•	Vitamin B6 2523%
Chromium 219%	•	Vitamin B12 1413%
Copper 237%	•	Vitamin C 214%
Iodine 189%	•	Vitamin D 108%
Iron 294%	•	Vitamin E 148%
Magnesium 272%	•	Vitamin K 145%
Manganese 305%	•	Thiamin 2888%
Molybdenum 106%	•	Riboflavin 2613%
Phosphorus 278%	•	Niacin 215%
Potassium 4593%	•	Folate 124%
Selenium 380%	•	Pantothenic Acid 778%
Sodium 133%	•	Biotin 639%
Sulfur 209%	•	Choline 195%
Zinc 259%

* 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	Masa harina	140	g	Powder	Walmart	2000	$2.88	$0.20	14	511	106.8	13.02
2	NOW Whey Protein Isolate (also comes in smaller sizes)	80	g	Powder	Bodybuilding.com	4536	$109.96	$1.94	57	304	1.6	71.20
3	GNC Mega Men® Sport - Vanilla Bean	23	g	Powder	GNC	1080	$42.49	$0.90	47	83	9.6	6.39
4	NOW Foods Calcium/magnesium 1000/500 mg	6	g	Powder	supplementwarehouse	227	$4.85	$0.13	38	0	0.0	0.00
5	Potassium Citrate	4	g	Powder	Amazon	1000	$27.00	$0.11	250	0	0.0	0.00
6	Iodised Salt	4	g	Powder	local	1814	$0.98	$0.00	454	0	0.0	0.00
7	Choline bitartrate	2	g	Powder	Amazon	500	$20.74	$0.08	250	0	0.0	0.00
8	Now Foods MK-7 Vitamin K-2	0.5	pill	Pill	supplementwarehouse	60	$8.09	$0.07	120	0	0.0	0.00
9	Now Foods MK-4 Vitamin K-2	0.5	pill	Pill	Amazon	100	$7.38	$0.04	200	0	0.0	0.00
10	Pure Stevia - 1/4 tsp per week	0.1	g	Powder	Amazon	100	$14.96	$0.01	1000	0	0.0	0.00
11	Hershey's Cocoa Powder, Special Dark	15	g	Powder	Walmart	226	$2.98	$0.20	15	30	9.0	3.00
12	Canola Oil	50	ml	Liquid	Sams Club	4732	$9.48	$0.10	95	400	0.0	0.00
13	Xanthan Gum (4g/week)	0.5714285714285714	g	Powder	Amazon	454	$15.95	$0.02	794	2	0.4	0.00
14	rolled oat	140	g	Powder	Costco	4536	$7.89	$0.24	32	531	96.6	18.34
15	Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	18	g	Powder	Amazon	3628	$12.44	$0.06	202	83	5.5	4.15
16	Oil, coconut	12	g	Powder		0	$0.00	$0.00	0	103	0.0	0.00
	Total						$288.07	$4.11		2047	229.6	116.10
	Target									2000	250.0	85.00
	% Reached									102%	92%	137%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2047	102%
Carbohydrates (g)	250	229.6	92%
Protein (g)	85	116.1	137%
Total Fat (g)	65	82.28	127%
Saturated Fat (g)		15.74
Monounsaturated Fat (g)		27.17
Polyunsaturated Fat (g)		13.38
Omega-3 Fatty Acids (g)	1.6	2.84	177%
Omega-6 Fatty Acids (g)	17	16.04	94%
Total Fiber (g)	28	43.1	154%
Soluble Fiber (g)		0.4
Insoluble Fiber (g)		0
Cholesterol (mg)	0	23.972

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4594	10000	153%
Vitamin B6 (mg)	1.3	32.8	100	2523%
Vitamin B12 (ug)	2.4	33.9		1413%
Vitamin C (mg)	90	193	2000	214%
Vitamin D (IU)	600	650	4000	108%
Vitamin E (IU)	20	30	1000	148%
Vitamin K (ug)	120	173		145%
Thiamin (mg)	1.2	34.653		2888%
Riboflavin (mg)	1.3	33.974		2613%
Niacin (mg)	16	34.393	35	215%
Folate (ug)	400	495	1000	124%
Pantothenic Acid (mg)	5	38.877		778%
Biotin (ug)	30	192		639%
Choline (mg)	550	1074.315	3500	195%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.35	2.5	135%
Chloride (g)	2.3	2.496	3.6	109%
Chromium (ug)	35	77		219%
Copper (mg)	0.9	2.129	10	237%
Iodine (ug)	150	284	1100	189%
Iron (mg)	8	23.5165	45	294%
Magnesium (mg)	420	1143.2		272%
Manganese (mg)	2.3	7.018	11	305%
Molybdenum (ug)	45	48	2000	106%
Phosphorus (g)	0.7	1.943	4	278%
Potassium (g)	3.5	160.756		4593%
Selenium (ug)	55	209	400	380%
Sodium (g)	1.5	1.99	2.3	133%
Sulfur (g)	2	4.19		209%
Zinc (mg)	11	28.4762	40	259%

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Copy of Low Carb People Chow

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