Name: djwhitt's Hacker School - Modified
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 85g Trader Joe's Unflavored Soy Protein; 75g Light Brown Sugar; 15g Bob's Red Mill Soy Lecithin Granules; 30g Rodelle Baking Cocoa; 25g Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4); 120g Bob's Red Mill Whole Grain Oat Flour; 6g Potassium Citrate; 6g MSM Sulfur Powder; 1g Emergen-C Super Orange; 2g Iodized Salt; 60g Olive Oil

Amount		Ingredient	$ / day	Source
85	g	Trader Joe's Unflavored Soy Protein	$1.50	Trader Joe's
75	g	Light Brown Sugar	$0.23	Safeway
15	g	Bob's Red Mill Soy Lecithin Granules	$0.32	Amazon
30	g	Rodelle Baking Cocoa	$0.65	Amazon
25	g	Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	$0.09	Amazon
120	g	Bob's Red Mill Whole Grain Oat Flour	$1.88	Amazon
6	g	Potassium Citrate	$0.24	PureBulk, Inc.
6	g	MSM Sulfur Powder	$0.34	Amazon
1	g	Emergen-C Super Orange	$0.03	Amazon
2	g	Iodized Salt	$0.00	local
60	g	Olive Oil	$0.25	Costco
Amounts for: Total Daily Cost:			$5.54	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

36% Carb, 20% Protein, 44% Fat

Calories1977

% Daily Values*

53%

Total Carbohydrate179g

97%

Dietary Fiber 27g

58%

Protein97g

128%

Total Fat96g

Saturated Fat15g

Monounsaturated Fat52g

Polyunsaturated Fat23g

375%

Omega-3 Fatty Acids6g

98%

Omega-6 Fatty Acids17g

Cholesterol0mg

Calcium 113%	•	Vitamin A 171%
Chloride 53%	•	Vitamin B6 271%
Chromium 171%	•	Vitamin B12 375%
Copper 542%	•	Vitamin C 195%
Iodine 102%	•	Vitamin D 68%
Iron 479%	•	Vitamin E 196%
Magnesium 186%	•	Vitamin K 112%
Manganese 454%	•	Thiamin 237%
Molybdenum 931%	•	Riboflavin 162%
Phosphorus 263%	•	Niacin 153%
Potassium 106%	•	Folate 120%
Selenium 199%	•	Pantothenic Acid 224%
Sodium 118%	•	Biotin 1026%
Sulfur 113%	•	Choline 96%
Zinc 232%

* Percent Daily Values are based on "djwhitt's 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	Trader Joe's Unflavored Soy Protein	85	g	Powder	Trader Joe's	908	$15.99	$1.50	11	322	0.0	67.41
2	Light Brown Sugar	75	g	Powder	Safeway	900	$2.79	$0.23	12	281	73.5	0.00
3	Bob's Red Mill Soy Lecithin Granules	15	g	Powder	Amazon	1800	$38.62	$0.32	120	114	0.9	0.00
4	Rodelle Baking Cocoa	30	g	Powder	Amazon	700	$15.10	$0.65	23	118	17.5	5.44
5	Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	25	g	Powder	Amazon	3628	$12.44	$0.09	145	123	7.3	4.81
6	Bob's Red Mill Whole Grain Oat Flour	120	g	Powder	Amazon	2492	$39.00	$1.88	21	486	78.8	19.50
7	Potassium Citrate	6	g	Powder	PureBulk, Inc.	250	$10.00	$0.24	42	0	0.0	0.00
8	MSM Sulfur Powder	6	g	Powder	Amazon	200	$11.46	$0.34	33	0	0.0	0.00
9	Emergen-C Super Orange	1	g	Powder	Amazon	260	$8.97	$0.03	260	3	0.7	0.00
10	Iodized Salt	2	g	Powder	local	500	$0.90	$0.00	250	0	0.0	0.00
11	Olive Oil	60	g	Liquid	Costco	5670	$24.00	$0.25	95	529	0.0	0.00
	Total						$179.27	$5.54		1977	178.8	97.16
	Target									2693	337.0	168.00
	% Reached									73%	53%	58%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2693	1977	73%
Carbohydrates (g)	337	178.8	53%
Protein (g)	168	97.16	58%
Total Fat (g)	75	96.34	128%
Saturated Fat (g)		15.23
Monounsaturated Fat (g)		51.71
Polyunsaturated Fat (g)		22.97
Omega-3 Fatty Acids (g)	1.6	6.01	375%
Omega-6 Fatty Acids (g)	17	16.72	98%
Total Fiber (g)	28	27.2	97%
Soluble Fiber (g)		7.4
Insoluble Fiber (g)		10.8
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5129	10000	171%
Vitamin B6 (mg)	1.3	3.5	100	271%
Vitamin B12 (ug)	2.4	9		375%
Vitamin C (mg)	90	175	2000	195%
Vitamin D (IU)	600	410	4000	68%
Vitamin E (IU)	20	39	1000	196%
Vitamin K (ug)	120	134		112%
Thiamin (mg)	1.2	2.844		237%
Riboflavin (mg)	1.3	2.106		162%
Niacin (mg)	16	24.42	35	153%
Folate (ug)	400	480	1000	120%
Pantothenic Acid (mg)	5	11.2		224%
Biotin (ug)	30	308		1026%
Choline (mg)	550	529.669	3500	96%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.13	2.5	113%
Chloride (g)	2.3	1.213	3.6	53%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	4.879	10	542%
Iodine (ug)	150	152	1100	102%
Iron (mg)	8	38.3393	45	479%
Magnesium (mg)	420	779.5		186%
Manganese (mg)	2.3	10.438	11	454%
Molybdenum (ug)	45	419	2000	931%
Phosphorus (g)	0.7	1.839	4	263%
Potassium (g)	3.5	3.708		106%
Selenium (ug)	55	109	400	199%
Sodium (g)	1.5	1.768	2.3	118%
Sulfur (g)	2	2.26		113%
Zinc (mg)	11	25.5383	40	232%

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Parent Recipes:	Author	Last Updated	Created
2potatoes Hacker School - Not Modified	2potatoes	8 Jun '14	21 Nov '13
Copy of 2potatoes Hacker School - Not Modified	djwhitt	21 Nov '13	21 Nov '13
This recipe	djwhitt	10 Feb '14	21 Nov '13
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djwhitt's Hacker School - Modified

Nutrition Facts

Nutrient Profile: djwhitt's U.S. government DRI, male 19-50, 2000 caloriesChange

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