Name: Copy of zone 2k no fruit People Chow 2.3.0 - "Cheap!"
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 180g Masa harina; 135g show me the whey; 51g Bob's Red Mill Chia Seeds; 30g Oat Flour; 30g Navitas Naturals Organic Raw Cacao; 25g Almond meal; 17g Bob's Red Mill Soy Lecithin Granules; 12ml Extra Virgin Olive Oil; 10g Kale, raw; 5g Nuts, coconut meat, dried (desiccated), not sweetened; 3.6g Potassium Citrate; 3.8g Iodised Salt; 1g NOW Foods Calcium/magnesium 1000/500 mg; 1pill Kroger complete men's health senior multivitamin; 0pill Kirkland Signature Daily Multi; 0g Whey Factors 100% nat. Whey port.; 0g Now Foods 100% Whey Protein Isolate

Amount		Ingredient	$ / day	Source
180	g	Masa harina	$0.18	Amazon
135	g	show me the whey	$0.00
51	g	Bob's Red Mill Chia Seeds	$0.70	Amazon (S)
30	g	Oat Flour	$0.13	Amazon
30	g	Navitas Naturals Organic Raw Cacao	$0.82	Amazon (S)
25	g	Almond meal	$0.39	Amazon
17	g	Bob's Red Mill Soy Lecithin Granules	$0.32	Amazon (S)
12	ml	Extra Virgin Olive Oil	$0.15	Amazon
10	g	Kale, raw	$0.00
5	g	Nuts, coconut meat, dried (desiccated), not sweetened	$0.00
3.6	g	Potassium Citrate	$0.14	PureBulk, Inc.
3.8	g	Iodised Salt	$0.01	local
1	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.04	Amazon
1	pill	Kroger complete men's health senior multivitamin	$0.08	Kroger
0	pill	Kirkland Signature Daily Multi	$0.00	Amazon
0	g	Whey Factors 100% nat. Whey port.	$0.00
0	g	Now Foods 100% Whey Protein Isolate	$0.00	Amazon
Amounts for: Total Daily Cost:			$2.96	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 30% Protein, 30% Fat

Calories2028

% Daily Values*

105%

Total Carbohydrate213g

216%

Dietary Fiber 60g

104%

Protein157g

105%

Total Fat71g

Saturated Fat12g

Monounsaturated Fat21g

Polyunsaturated Fat21g

440%

Omega-3 Fatty Acids10g

2183%

Omega-6 Fatty Acids15g

Cholesterol129mg

Calcium 108%	•	Vitamin A 211%
Chloride 102%	•	Vitamin B6 538%
Chromium 171%	•	Vitamin B12 4167%
Copper 360%	•	Vitamin C 148%
Iodine 219%	•	Vitamin D 107%
Iron 299%	•	Vitamin E 361%
Magnesium 185%	•	Vitamin K 129%
Manganese 408%	•	Thiamin 386%
Molybdenum 244%	•	Riboflavin 172%
Phosphorus 194%	•	Niacin 167%
Potassium 109%	•	Folate 105%
Selenium 308%	•	Pantothenic Acid 230%
Sodium 107%	•	Biotin 100%
Sulfur 70%	•	Choline 104%
Zinc 223%

* Percent Daily Values are based on "2k Zone ratio male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)". 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	180	g	Powder	Amazon	2000	$1.99	$0.18	11	657	137.3	16.74
2	show me the whey	135	g	Powder		0	$0.00	$0.00	0	514	12.9	115.71
3	Bob's Red Mill Chia Seeds	51	g	Powder	Amazon (S)	1812	$25.01	$0.70	36	248	21.5	8.44
4	Oat Flour	30	g	Powder	Amazon	2495	$11.08	$0.13	83	132	17.8	4.41
5	Navitas Naturals Organic Raw Cacao	30	g	Powder	Amazon (S)	908	$24.73	$0.82	30	68	17.4	5.88
6	Almond meal	25	g	Powder	Amazon	2268	$34.94	$0.39	91	145	2.4	5.47
7	Bob's Red Mill Soy Lecithin Granules	17	g	Powder	Amazon (S)	1812	$33.75	$0.32	107	128	2.1	0.00
8	Extra Virgin Olive Oil	12	ml	Liquid	Amazon	3000	$36.27	$0.15	250	97	0.0	0.00
9	Kale, raw	10	g	Powder		0	$0.00	$0.00	0	5	0.9	0.43
10	Nuts, coconut meat, dried (desiccated), not sweetened	5	g	Powder		0	$0.00	$0.00	0	33	1.2	0.34
11	Potassium Citrate	3.6	g	Powder	PureBulk, Inc.	250	$10.00	$0.14	69	0	0.0	0.00
12	Iodised Salt	3.8	g	Powder	local	500	$0.90	$0.01	132	0	0.0	0.00
13	NOW Foods Calcium/magnesium 1000/500 mg	1	g	Powder	Amazon	227	$9.99	$0.04	227	0	0.0	0.00
14	Kroger complete men's health senior multivitamin	1	pill	Pill	Kroger	200	$16.99	$0.08	200	0	0.0	0.00
15	Kirkland Signature Daily Multi	0	pill	Pill	Amazon	500	$16.99	$0.00		0	0.0	0.00
16	Whey Factors 100% nat. Whey port.	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
17	Now Foods 100% Whey Protein Isolate	0	g	Powder	Amazon	4540	$103.84	$0.00		0	0.0	0.00
	Total						$326.48	$2.96		2028	213.3	157.43
	Target									2033	203.0	152.00
	% Reached									100%	105%	104%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2033	2028		100%
Carbohydrates (g)	203	213.3		105%
Protein (g)	152	157.43		104%
Total Fat (g)	68	71.48		105%
Saturated Fat (g)	0	12.17
Monounsaturated Fat (g)	0	20.61
Polyunsaturated Fat (g)	2.89	21.3	22.22	737%
Omega-3 Fatty Acids (g)	2.22	9.77		440%
Omega-6 Fatty Acids (g)	0.67	14.63		2183%
Total Fiber (g)	28	60.4		216%
Soluble Fiber (g)	0	6.7
Insoluble Fiber (g)	0	26.2
Cholesterol (mg)	0	128.571

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6328	10000	211%
Vitamin B6 (mg)	1.3	7	100	538%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	133	2000	148%
Vitamin D (IU)	600	644	4000	107%
Vitamin E (IU)	20	72	1000	361%
Vitamin K (ug)	120	155		129%
Thiamin (mg)	1.2	4.634		386%
Riboflavin (mg)	1.3	2.232		172%
Niacin (mg)	16	26.664	35	167%
Folate (ug)	400	418	1000	105%
Pantothenic Acid (mg)	5	11.52		230%
Biotin (ug)	30	30		100%
Choline (mg)	550	573.543	3500	104%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.08	2.5	108%
Chloride (g)	2.3	2.352	3.6	102%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	3.241	10	360%
Iodine (ug)	150	329	1100	219%
Iron (mg)	8	23.8949	45	299%
Magnesium (mg)	420	778.6		185%
Manganese (mg)	2.3	9.393	11	408%
Molybdenum (ug)	45	110	2000	244%
Phosphorus (g)	0.7	1.356	4	194%
Potassium (g)	2.7	2.937		109%
Selenium (ug)	55	170	400	308%
Sodium (g)	1.5	1.607	2.3	107%
Sulfur (g)	2	1.39		70%
Zinc (mg)	11	24.5103	40	223%

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Copy of zone 2k no fruit People Chow 2.3.0 - "Cheap!" Private

Nutrition Facts

Nutrient Profile: 2k Zone ratio male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

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Copy of zone 2k no fruit People Chow 2.3.0 - "Cheap!" Private

Nutrition Facts

Nutrient Profile: 2k Zone ratio male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

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