Name: ecwh
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 60g Whey Protein Isolate (Unflavored); 155g bobs red mill masa harina; 13g Bob's Red Mill Chia Seeds; 20g Navitas Naturals Organic Raw Cacao; 20g Bob's Red Mill Flaxseed Meal; 12g Bob's Red Mill Soy Lecithin Granules; 2g Sea Salt; 4g Saigon Cinnamon Powder; 0ml Extra Virgin Olive Oil; 14g Coconut Oil; 3g Potassium chloride; 1pill Kirkland Daily Multi; 1pill Vitamin D Supplement; 1pill Calcium Carbonate + D3

Amount		Ingredient	$ / day	Source
60	g	Whey Protein Isolate (Unflavored)	$1.39	Amazon (S)
155	g	bobs red mill masa harina	$0.75	Amazon
13	g	Bob's Red Mill Chia Seeds	$0.18	Amazon (S)
20	g	Navitas Naturals Organic Raw Cacao	$0.54	Amazon (S)
20	g	Bob's Red Mill Flaxseed Meal	$0.12	Whole Foods
12	g	Bob's Red Mill Soy Lecithin Granules	$0.22	Amazon (S)
2	g	Sea Salt	$0.01	Amazon (S)
4	g	Saigon Cinnamon Powder	$0.08	Amazon
0	ml	Extra Virgin Olive Oil	$0.00	Amazon
14	g	Coconut Oil	$0.17	Swanson
3	g	Potassium chloride	$0.06	iHerb
1	pill	Kirkland Daily Multi	$0.00
1	pill	Vitamin D Supplement	$0.00
1	pill	Calcium Carbonate + D3	$0.00
Amounts for: Total Daily Cost:			$3.52	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

46% Carb, 24% Protein, 30% Fat

Calories1199

% Daily Values*

96%

Total Carbohydrate140g

144%

Dietary Fiber 30g

68%

Protein74g

84%

Total Fat41g

Saturated Fat15g

Monounsaturated Fat3g

Polyunsaturated Fat6g

157%

Omega-3 Fatty Acids3g

704%

Omega-6 Fatty Acids4g

Cholesterol7mg

Calcium 217%	•	Vitamin A 227%
Chloride 118%	•	Vitamin B6 217%
Chromium 140%	•	Vitamin B12 337%
Copper 303%	•	Vitamin C 149%
Iodine 100%	•	Vitamin D 533%
Iron 194%	•	Vitamin E 160%
Magnesium 145%	•	Vitamin K 74%
Manganese 259%	•	Thiamin 222%
Molybdenum 100%	•	Riboflavin 219%
Phosphorus 121%	•	Niacin 209%
Potassium 100%	•	Folate 168%
Selenium 172%	•	Pantothenic Acid 275%
Sodium 68%	•	Biotin 100%
Sulfur 337%	•	Choline 124%
Zinc 239%

* Percent Daily Values are based on "Nisiniks's QuidNYC's DRI for Her: Female, 31-50, non-gravid, non-lactating". 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	Whey Protein Isolate (Unflavored)	60	g	Powder	Amazon (S)	2268	$52.42	$1.39	38	228	1.8	53.57
2	bobs red mill masa harina	155	g	Powder	Amazon	2720	$13.16	$0.75	18	534	112.2	10.69
3	Bob's Red Mill Chia Seeds	13	g	Powder	Amazon (S)	1812	$25.01	$0.18	139	63	5.5	2.15
4	Navitas Naturals Organic Raw Cacao	20	g	Powder	Amazon (S)	908	$24.73	$0.54	45	46	11.6	3.92
5	Bob's Red Mill Flaxseed Meal	20	g	Powder	Whole Foods	453	$2.69	$0.12	23	107	5.8	3.60
6	Bob's Red Mill Soy Lecithin Granules	12	g	Powder	Amazon (S)	1812	$33.75	$0.22	151	90	1.5	0.00
7	Sea Salt	2	g	Powder	Amazon (S)	3628	$9.14	$0.01	1814	0	0.0	0.00
8	Saigon Cinnamon Powder	4	g	Powder	Amazon	606	$12.00	$0.08	152	10	2.0	0.16
9	Extra Virgin Olive Oil	0	ml	Liquid	Amazon	3000	$36.27	$0.00		0	0.0	0.00
10	Coconut Oil	14	g	Paste	Swanson	1530	$18.99	$0.17	109	121	0.0	0.00
11	Potassium chloride	3	g	Powder	iHerb	227	$4.58	$0.06	76	0	0.0	0.00
12	Kirkland Daily Multi	1	pill	Pill		0	$0.00	$0.00	0	0	0.0	0.00
13	Vitamin D Supplement	1	pill	Pill		600	$0.00	$0.00	600	0	0.0	0.00
14	Calcium Carbonate + D3	1	pill	Pill		500	$0.00	$0.00	500	0	0.0	0.00
	Total						$232.74	$3.52		1199	140.4	74.09
	Target									1455	146.0	109.00
	% Reached									82%	96%	68%
	Safe Maximum									1520	0.0	61.00
	% Max Reached									79%	N/A	121%

Macro	Target	Recipe	Max	%
Calories (kcal)	1455	1199	1520	82%
Carbohydrates (g)	146	140.4		96%
Protein (g)	109	74.09	61	68%
Total Fat (g)	49	41.23		84%
Saturated Fat (g)	0	15.41
Monounsaturated Fat (g)	0	2.77
Polyunsaturated Fat (g)	2.17	6.15	17	283%
Omega-3 Fatty Acids (g)	1.67	2.63		157%
Omega-6 Fatty Acids (g)	0.5	3.52		704%
Total Fiber (g)	21	30.2		144%
Soluble Fiber (g)	0	2.8
Insoluble Fiber (g)	0	11.4
Cholesterol (mg)	0	7.2

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	2333.33	5291		227%
Vitamin B6 (mg)	1.3	2.8	100	217%
Vitamin B12 (ug)	2.4	8.1		337%
Vitamin C (mg)	75	111	2000	149%
Vitamin D (IU)	600	3200	4000	533%
Vitamin E (IU)	22.5	36	1500	160%
Vitamin K (ug)	90	67		74%
Thiamin (mg)	1.1	2.44		222%
Riboflavin (mg)	1.1	2.405		219%
Niacin (mg)	14	29.235	3000	209%
Folate (ug)	400	670	1000	168%
Pantothenic Acid (mg)	5	13.754		275%
Biotin (ug)	30	30		100%
Choline (mg)	425	528.182	3500	124%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.17	2.5	217%
Chloride (g)	2.3	2.72	3.6	118%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	2.729	10	303%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	34.9341	45	194%
Magnesium (mg)	320	464		145%
Manganese (mg)	1.8	4.655	11	259%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.847	4	121%
Potassium (g)	2.7	2.701		100%
Selenium (ug)	55	95	400	172%
Sodium (g)	1.5	1.016	2.3	68%
Sulfur (g)	0.884	2.98		337%
Zinc (mg)	8	19.1226	40	239%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	8 Sep '13
Bachelor Chow - Personalized Version	max	17 Oct '13	18 Oct '13
People Chow 3.0.1 - "Tortilla Perfection!"	max	16 May '14	30 Oct '13
QuidNYC's Superfood for Him	QuidNYC	8 Mar '14	10 Dec '13
QuidNYC's Female Blend	QuidNYC	26 Jan '14	23 May '14
This recipe	Nisiniks	13 Jul '14	23 May '14

ecwh

Nutrition Facts

Nutrient Profile: Nisiniks's QuidNYC's DRI for Her: Female, 31-50, non-gravid, non-lactatingChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: Nisiniks's QuidNYC's DRI for Her: Female, 31-50, non-gravid, non-lactating Change