Name: Dave's First Recipe for Women
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1pill Kirkland Daily Multi; 25g Soybean Oil (Kirkland Signature); 100g Oat Flour (ground at home from oats); 7g NOW Foods Calcium/magnesium 1000/500 mg; 1.5g Choline bitartrate; 7g MSM Sulfur Powder; 3g Potassium chloride; 80g Brown Sugar; 40g cocoa powder (Toll House); 72g Whey Protein, Cytosport, Vanilla; 3.7g Iodised Salt; 150g Pea Flour (ground at home from split peas); 6g Potassium Gluconate; 30g Brown Sugar

Amount		Ingredient	$ / day	Source
1	pill	Kirkland Daily Multi	$0.03	Costco
25	g	Soybean Oil (Kirkland Signature)	$0.03	Costco
100	g	Oat Flour (ground at home from oats)	$0.16	allbulkfoods.com
7	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.31	Amazon
1.5	g	Choline bitartrate	$0.01	Amazon
7	g	MSM Sulfur Powder	$0.40	Amazon
3	g	Potassium chloride	$0.06	iHerb
80	g	Brown Sugar	$0.18	local
40	g	cocoa powder (Toll House)	$0.71	Local
72	g	Whey Protein, Cytosport, Vanilla	$1.27	Costco
3.7	g	Iodised Salt	$0.00	local
150	g	Pea Flour (ground at home from split peas)	$0.39	allbulkfoods.com
6	g	Potassium Gluconate	$0.11	allstarhealth.com
30	g	Brown Sugar	$0.06	Smart & Final
Amounts for: Total Daily Cost:			$3.71	Add Ingredients to Amazon Cart

US DRI Women 19-30 2010

Nutrition Facts

Amount Per Day

57% Carb, 23% Protein, 20% Fat

Calories1907

% Daily Values*

115%

Total Carbohydrate286g

250%

Dietary Fiber 62g

102%

Protein116g

107%

Total Fat43g

Saturated Fat11g

Monounsaturated Fat10g

Polyunsaturated Fat18g

Omega-3 Fatty Acids2g

Omega-6 Fatty Acids15g

Cholesterol0mg

Calcium 103%	•	Vitamin A 532%
Chloride 151%	•	Vitamin B6 181%
Chromium 140%	•	Vitamin B12 250%
Copper 315%	•	Vitamin C 124%
Iodine 255%	•	Vitamin D 119%
Iron 194%	•	Vitamin E 110%
Magnesium 425%	•	Vitamin K 102%
Manganese 605%	•	Thiamin 303%
Molybdenum 385%	•	Riboflavin 194%
Phosphorus 236%	•	Niacin 186%
Potassium 112%	•	Folate 245%
Selenium 116%	•	Pantothenic Acid 280%
Sodium 102%	•	Biotin 100%
Sulfur 117%	•	Choline 180%
Zinc 283%

* Percent Daily Values are based on "U.S. government DRI, female 19-30, 2010". 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	Kirkland Daily Multi	1	pill	Pill	Costco	500	$14.49	$0.03	500	0	0.0	0.00
2	Soybean Oil (Kirkland Signature)	25	g	Liquid	Costco	15875	$21.29	$0.03	635	232	0.0	0.00
3	Oat Flour (ground at home from oats)	100	g	Powder	allbulkfoods.com	22680	$36.19	$0.16	227	389	66.0	16.92
4	NOW Foods Calcium/magnesium 1000/500 mg	7	g	Powder	Amazon	227	$9.99	$0.31	32	0	0.0	0.00
5	Choline bitartrate	1.5	g	Powder	Amazon	500	$4.99	$0.01	333	0	0.0	0.00
6	MSM Sulfur Powder	7	g	Powder	Amazon	200	$11.46	$0.40	29	0	0.0	0.00
7	Potassium chloride	3	g	Powder	iHerb	227	$4.45	$0.06	76	0	0.0	0.00
8	Brown Sugar	80	g	Powder	local	907	$1.99	$0.18	11	272	72.0	0.00
9	cocoa powder (Toll House)	40	g	Powder	Local	226	$3.99	$0.71	6	120	24.0	8.00
10	Whey Protein, Cytosport, Vanilla	72	g	Powder	Costco	2720	$47.99	$1.27	38	280	6.0	54.00
11	Iodised Salt	3.7	g	Powder	local	737	$0.50	$0.00	199	0	0.0	0.00
12	Pea Flour (ground at home from split peas)	150	g	Powder	allbulkfoods.com	22680	$58.35	$0.39	151	512	90.6	36.85
13	Potassium Gluconate	6	g	Powder	allstarhealth.com	454	$8.29	$0.11	76	0	0.0	0.00
14	Brown Sugar	30	g	Powder	Smart & Final	1810	$3.49	$0.06	60	102	27.0	0.00
	Total						$227.46	$3.71		1907	285.6	115.78
	Target									1800	248.0	113.00
	% Reached									106%	115%	102%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1800	1907	106%
Carbohydrates (g)	248	285.6	115%
Protein (g)	113	115.78	102%
Total Fat (g)	40	42.67	107%
Saturated Fat (g)		11.22
Monounsaturated Fat (g)		10.41
Polyunsaturated Fat (g)		17.61
Omega-3 Fatty Acids (g)	0	1.84
Omega-6 Fatty Acids (g)	0	15.37
Total Fiber (g)	25	62.4	250%
Soluble Fiber (g)		1.9
Insoluble Fiber (g)		2.6
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	3724	10000	532%
Vitamin B6 (mg)	1.3	2.4	100	181%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	75	93	2000	124%
Vitamin D (IU)	600	711	4000	119%
Vitamin E (IU)	30	33	1000	110%
Vitamin K (ug)	90	92		102%
Thiamin (mg)	1.1	3.335		303%
Riboflavin (mg)	1.1	2.133		194%
Niacin (mg)	14	26.102	35	186%
Folate (ug)	400	981	1000	245%
Pantothenic Acid (mg)	5	14.011		280%
Biotin (ug)	30	30		100%
Choline (mg)	425	762.947	3500	180%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.03	2.5	103%
Chloride (g)	2.3	3.481	3.6	151%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	2.835	10	315%
Iodine (ug)	150	382	1100	255%
Iron (mg)	18	34.968	45	194%
Magnesium (mg)	310	1317.6		425%
Manganese (mg)	1.8	10.892	11	605%
Molybdenum (ug)	45	173	2000	385%
Phosphorus (g)	0.7	1.649	4	236%
Potassium (g)	4.7	5.248		112%
Selenium (ug)	55	64	400	116%
Sodium (g)	1.5	1.535	2.3	102%
Sulfur (g)	2	2.33		117%
Zinc (mg)	8	22.6667	40	283%

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Parent Recipes:	Author	Last Updated	Created
This recipe	davesays	18 Jan '14	24 Nov '13
Recipes based on this one:
Luggable's weight loss challenge mana	Luggable	31 Mar '14	25 Mar '14
Emily's First Try	epb0321	25 Nov '13	25 Nov '13

Dave's First Recipe for Women

Nutrition Facts

Nutrient Profile: U.S. government DRI, female 19-30, 2010Change

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Nutrient Profile: U.S. government DRI, female 19-30, 2010 Change