Name: Em's 2024 Chow
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 108g Oat Flour/Powder; 5g Morton Salt Substitute (Potassium Chloride); 525ml Milk, whole, with added vitamin D; 2 tbsp Chia Seeds; 105g Whey Protein Concentrate; 3g Baking powder, aluminum-free; 30g Dutch Process Cocoa; 50ml Syrups, maple; 1pill Daily Multivitamin; 2g Coffee Grounds

Amount		Volume		Ingredient	$ / day	Source
108	g			Oat Flour/Powder	$0.56	Amazon
5	g			Morton Salt Substitute (Potassium Chloride)	$0.13	Amazon
525	ml			Milk, whole, with added vitamin D	$0.46	Meijer
49	g	2	tbsp	Chia Seeds	$0.86	Meijer
105	g			Whey Protein Concentrate	$2.54	Amazon
3	g			Baking powder, aluminum-free	$0.05	Amazon
30	g			Dutch Process Cocoa	$0.66	Meijer
50	ml			Syrups, maple	$0.95	Meijer
1	pill			Daily Multivitamin	$0.12	Amazon
2	g			Coffee Grounds	$0.04	amazon
Amounts for: Total Daily Cost:					$6.38	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 30% Protein, 30% Fat

Calories1627

% Daily Values*

98%

Total Carbohydrate169g

148%

Dietary Fiber 37g

100%

Protein130g

100%

Total Fat57g

Saturated Fat20g

Monounsaturated Fat4g

Polyunsaturated Fat15g

Omega-3 Fatty Acids9g

Omega-6 Fatty Acids7g

Cholesterol293mg

Calcium 166%	•	Vitamin A 470%
Chloride 107%	•	Vitamin B6 178%
Chromium 140%	•	Vitamin B12 258%
Copper 216%	•	Vitamin C 134%
Iodine 100%	•	Vitamin D 168%
Iron 112%	•	Vitamin E 79%
Magnesium 145%	•	Vitamin K 37%
Manganese 523%	•	Thiamin 218%
Molybdenum 480%	•	Riboflavin 202%
Phosphorus 180%	•	Niacin 43%
Potassium 120%	•	Folate 115%
Selenium 216%	•	Pantothenic Acid 315%
Sodium 82%	•	Biotin 143%
Sulfur 37%	•	Choline 8%
Zinc 218%

* Percent Daily Values are based on "Em". 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	Oat Flour/Powder	108	g	Powder	Amazon	680	$3.54	$0.56	6	436	71.3	16.20
2	Morton Salt Substitute (Potassium Chloride)	5	g	Powder	Amazon	532	$13.68	$0.13	106	0	0.0	0.00
3	Milk, whole, with added vitamin D	525	ml	Liquid	Meijer	3780	$3.30	$0.46	7	328	26.3	17.50
4	Chia Seeds	49	g	Powder	Meijer	567	$10.00	$0.86	12	238	20.6	8.10
5	Whey Protein Concentrate	105	g	Powder	Amazon	2270	$55.00	$2.54	22	414	6.4	82.73
6	Baking powder, aluminum-free	3	g	Powder	Amazon	454	$7.98	$0.05	151	4	0.8	0.00
7	Dutch Process Cocoa	30	g	Powder	Meijer	227	$5.00	$0.66	8	75	10.0	5.00
8	Syrups, maple	50	ml	Liquid	Meijer	950	$18.00	$0.95	19	130	33.5	0.02
9	Daily Multivitamin	1	pill	Pill	Amazon	120	$14.20	$0.12	120	0	0.0	0.00
10	Coffee Grounds	2	g	Powder	amazon	100	$2.00	$0.04	50	2	0.0	0.00
	Total						$132.70	$6.38		1627	168.8	129.55
	Target									1719	172.0	129.00
	% Reached									95%	98%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1719	1627	95%
Carbohydrates (g)	172	168.8	98%
Protein (g)	129	129.55	100%
Total Fat (g)	57	56.97	100%
Saturated Fat (g)	0	19.98
Monounsaturated Fat (g)	0	4.27
Polyunsaturated Fat (g)	0	15.17
Omega-3 Fatty Acids (g)	0	9.06
Omega-6 Fatty Acids (g)	0	6.57
Total Fiber (g)	25	37.1	148%
Soluble Fiber (g)	0	3.2
Insoluble Fiber (g)	0	3.8
Cholesterol (mg)	0	293.324

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	3287	10000	470%
Vitamin B6 (mg)	1.3	2.3	100	178%
Vitamin B12 (ug)	2.4	6.2		258%
Vitamin C (mg)	75	101	2000	134%
Vitamin D (IU)	600	1007	4000	168%
Vitamin E (IU)	30	24	1000	79%
Vitamin K (ug)	90	33		37%
Thiamin (mg)	1.1	2.393		218%
Riboflavin (mg)	1.1	2.226		202%
Niacin (mg)	14	5.987	35	43%
Folate (ug)	400	459	1000	115%
Pantothenic Acid (mg)	5	15.734		315%
Biotin (ug)	30	43		143%
Choline (mg)	425	33.092	3500	8%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.66	2.5	166%
Chloride (g)	2.3	2.458	3.6	107%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	1.948	10	216%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	20.2234	45	112%
Magnesium (mg)	310	450.2		145%
Manganese (mg)	1.8	9.417	11	523%
Molybdenum (ug)	45	216	2000	480%
Phosphorus (g)	0.7	1.26	4	180%
Potassium (g)	4.7	5.656		120%
Selenium (ug)	55	119	400	216%
Sodium (g)	1.5	1.232	2.3	82%
Sulfur (g)	2	0.74		37%
Zinc (mg)	8	17.4352	40	218%

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Parent Recipes:	Author	Last Updated	Created
Kosher Low-carb Baked soylent for Weight Loss	isaackotlicky@gmail.com	23 Aug '15	3 Dec '13
This recipe	unforgiva31e	25 Mar '24	3 Dec '13

Em's 2024 Chow

Nutrition Facts

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Nutrient Profile: Em Change