Name: Copy of Vegan Skinny Dude
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 180g Bob's Red Mill Masa Harina; 130g RawProtein Pea+Rice Protein Isolate Vanilla; 120g Maltodextrin; 45g Bob's Red Mill Chia Seeds; 1g MSM Sulfur Powder; 1.5g Choline Bitartrate; 5g Potassium chloride; 1pill Calcium & Magnesium; 1pill Kirkland Daily Multi; 1pill Sodium Bicarbonate; 30ml Extra Virgin Olive Oil; 30ml MCT Oil; 1portion Thorne Research Vitamin D / K2 Liquid

Amount		Ingredient	$ / day	Source
180	g	Bob's Red Mill Masa Harina	$1.46	Amazon
130	g	RawProtein Pea+Rice Protein Isolate Vanilla	$3.84	Bodybuilding.com
120	g	Maltodextrin	$0.33	Amazon
45	g	Bob's Red Mill Chia Seeds	$0.62	Amazon (S)
1	g	MSM Sulfur Powder	$0.05	Amazon
1.5	g	Choline Bitartrate	$0.05	Amazon
5	g	Potassium chloride	$0.10	Amazon
1	pill	Calcium & Magnesium	$0.03	Amazon
1	pill	Kirkland Daily Multi	$0.03	Amazon
1	pill	Sodium Bicarbonate	$0.02	Amazon
30	ml	Extra Virgin Olive Oil	$0.36	Amazon
30	ml	MCT Oil	$0.57	Amazon
1	portion	Thorne Research Vitamin D / K2 Liquid	$0.02	Amazon
Amounts for: Total Daily Cost:			$7.49	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 18% Protein, 37% Fat

Calories2311

% Daily Values*

116%

Total Carbohydrate291g

218%

Dietary Fiber 61g

136%

Protein115g

165%

Total Fat107g

Saturated Fat35g

Monounsaturated Fat21g

Polyunsaturated Fat14g

520%

Omega-3 Fatty Acids8g

49%

Omega-6 Fatty Acids8g

Cholesterol0mg

Calcium 124%	•	Vitamin A 177%
Chloride 107%	•	Vitamin B6 220%
Chromium 100%	•	Vitamin B12 250%
Copper 182%	•	Vitamin C 101%
Iodine 100%	•	Vitamin D 150%
Iron 541%	•	Vitamin E 171%
Magnesium 166%	•	Vitamin K 118%
Manganese 192%	•	Thiamin 358%
Molybdenum 100%	•	Riboflavin 150%
Phosphorus 213%	•	Niacin 150%
Potassium 100%	•	Folate 144%
Selenium 191%	•	Pantothenic Acid 225%
Sodium 102%	•	Biotin 100%
Sulfur 105%	•	Choline 115%
Zinc 148%

* 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 Masa Harina	180	g	Powder	Amazon	2720	$22.00	$1.46	15	657	137.3	16.74
2	RawProtein Pea+Rice Protein Isolate Vanilla	130	g	Powder	Bodybuilding.com	1830	$54.00	$3.84	14	503	21.7	91.00
3	Maltodextrin	120	g	Powder	Amazon	22680	$61.48	$0.33	189	458	112.8	0.00
4	Bob's Red Mill Chia Seeds	45	g	Powder	Amazon (S)	1812	$25.01	$0.62	40	219	19.0	7.44
5	MSM Sulfur Powder	1	g	Powder	Amazon	200	$10.93	$0.05	200	0	0.0	0.00
6	Choline Bitartrate	1.5	g	Powder	Amazon	500	$18.24	$0.05	333	0	0.0	0.00
7	Potassium chloride	5	g	Powder	Amazon	1000	$19.96	$0.10	200	0	0.0	0.00
8	Calcium & Magnesium	1	pill	Pill	Amazon	250	$7.99	$0.03	250	0	0.0	0.00
9	Kirkland Daily Multi	1	pill	Pill	Amazon	500	$17.00	$0.03	500	0	0.0	0.00
10	Sodium Bicarbonate	1	pill	Pill	Amazon	1000	$23.00	$0.02	1000	0	0.0	0.00
11	Extra Virgin Olive Oil	30	ml	Liquid	Amazon	3000	$36.27	$0.36	100	243	0.0	0.00
12	MCT Oil	30	ml	Liquid	Amazon	2838	$53.90	$0.57	95	231	0.0	0.00
13	Thorne Research Vitamin D / K2 Liquid	1	portion	Liquid	Amazon	1200	$22.80	$0.02	1200	0	0.0	0.00
	Total						$372.58	$7.49		2311	290.7	115.18
	Target									2000	250.0	85.00
	% Reached									116%	116%	136%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2311	116%
Carbohydrates (g)	250	290.7	116%
Protein (g)	85	115.18	136%
Total Fat (g)	65	107.05	165%
Saturated Fat (g)		34.6
Monounsaturated Fat (g)		21.13
Polyunsaturated Fat (g)		13.55
Omega-3 Fatty Acids (g)	1.6	8.33	520%
Omega-6 Fatty Acids (g)	17	8.32	49%
Total Fiber (g)	28	60.9	218%
Soluble Fiber (g)		32.7
Insoluble Fiber (g)		16.2
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5324	10000	177%
Vitamin B6 (mg)	1.3	2.9	100	220%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	91	2000	101%
Vitamin D (IU)	600	900	4000	150%
Vitamin E (IU)	20	34	1000	171%
Vitamin K (ug)	120	142		118%
Thiamin (mg)	1.2	4.299		358%
Riboflavin (mg)	1.3	1.951		150%
Niacin (mg)	16	23.974	35	150%
Folate (ug)	400	574	1000	144%
Pantothenic Acid (mg)	5	11.26		225%
Biotin (ug)	30	30		100%
Choline (mg)	550	630.563	3500	115%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.24	2.5	124%
Chloride (g)	2.3	2.452	3.6	107%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.64	10	182%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	43.2549	45	541%
Magnesium (mg)	420	698.8		166%
Manganese (mg)	2.3	4.425	11	192%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.491	4	213%
Potassium (g)	3.5	3.508		100%
Selenium (ug)	55	105	400	191%
Sodium (g)	1.5	1.526	2.3	102%
Sulfur (g)	2	2.1		105%
Zinc (mg)	11	16.301	40	148%

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Parent Recipes:	Author	Last Updated	Created
Poor Man's Mass Gainer (3180 kcal)	ilsoluin	18 Jul '14	23 May '14
Vegan Skinny Dude	nathanhosselton	16 Jun '15	28 Jun '15
This recipe	thelastinuit	28 Jun '15	28 Jun '15

Copy of Vegan Skinny Dude

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