Name: Fud Fūd
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 24g Psyllium Husk Powder; 1.34g Choline bitartrate; 13g Potassium Gluconate; 4g Table Salt; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 1pill Kirkland Signature Calcium + Vitamin D3; 100g Masa harina; 113g Oat Flour/Powder; 40ml Extra Virgin Olive Oil; 2g Nature Made Fish Oil; 5g MSM Sulfur Powder; 1pill NOW Foods Vitamin k-2; 150g Combat Powder

Amount		Ingredient	$ / day	Source
24	g	Psyllium Husk Powder	$0.49	Amazon
1.34	g	Choline bitartrate	$0.03	Amazon
13	g	Potassium Gluconate	$0.34	Amazon
4	g	Table Salt	$0.00	Local
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.04	Amazon
1	pill	Kirkland Signature Calcium + Vitamin D3	$0.02	Amazon
100	g	Masa harina	$0.10	Amazon
113	g	Oat Flour/Powder	$0.40	Amazon
40	ml	Extra Virgin Olive Oil	$0.48	Amazon
2	g	Nature Made Fish Oil	$0.15	Amazon
5	g	MSM Sulfur Powder	$0.29	Amazon
1	pill	NOW Foods Vitamin k-2	$0.10	Amazon
150	g	Combat Powder	$3.56	Amazon
Amounts for: Total Daily Cost:			$6.00	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

39% Carb, 31% Protein, 30% Fat

Calories1819

% Daily Values*

116%

Total Carbohydrate174g

150%

Dietary Fiber 38g

113%

Protein135g

106%

Total Fat59g

Saturated Fat12g

Monounsaturated Fat30g

Polyunsaturated Fat8g

100%

Omega-3 Fatty Acids1g

74%

Omega-6 Fatty Acids9g

Cholesterol345mg

Calcium 157%	•	Vitamin A 193%
Chloride 107%	•	Vitamin B6 199%
Chromium 140%	•	Vitamin B12 250%
Copper 170%	•	Vitamin C 123%
Iodine 100%	•	Vitamin D 133%
Iron 166%	•	Vitamin E 121%
Magnesium 120%	•	Vitamin K 168%
Manganese 407%	•	Thiamin 336%
Molybdenum 602%	•	Riboflavin 174%
Phosphorus 121%	•	Niacin 155%
Potassium 79%	•	Folate 141%
Selenium 195%	•	Pantothenic Acid 219%
Sodium 112%	•	Biotin 100%
Sulfur 115%	•	Choline 140%
Zinc 205%

* Percent Daily Values are based on "Copy of Female Active (40-30-30) ~1700Calorie goal". 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	Psyllium Husk Powder	24	g	Powder	Amazon	680	$14.00	$0.49	28	46	1.0	0.60
2	Choline bitartrate	1.34	g	Powder	Amazon	1000	$24.00	$0.03	746	0	0.0	0.00
3	Potassium Gluconate	13	g	Powder	Amazon	454	$12.00	$0.34	35	0	0.0	0.00
4	Table Salt	4	g	Powder	Local	750	$0.80	$0.00	188	0	0.0	0.00
5	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	$18.00	$0.04	500	0	0.0	0.00
6	Kirkland Signature Calcium + Vitamin D3	1	pill	Pill	Amazon	500	$10.00	$0.02	500	0	0.0	0.00
7	Masa harina	100	g	Powder	Amazon	2000	$1.99	$0.10	20	365	76.3	9.30
8	Oat Flour/Powder	113	g	Powder	Amazon	4536	$16.00	$0.40	40	457	74.6	16.95
9	Extra Virgin Olive Oil	40	ml	Liquid	Amazon	3000	$36.27	$0.48	75	325	0.0	0.00
10	Nature Made Fish Oil	2	g	Pill	Amazon	150	$11.00	$0.15	75	20	0.0	0.00
11	MSM Sulfur Powder	5	g	Powder	Amazon	200	$11.46	$0.29	40	0	0.0	0.00
12	NOW Foods Vitamin k-2	1	pill	Pill	Amazon	100	$9.50	$0.10	100	0	0.0	0.00
13	Combat Powder	150	g	Powder	Amazon	1814	$43.00	$3.56	12	607	21.7	108.38
	Total						$208.02	$6.00		1819	173.5	135.23
	Target									1500	150.0	120.00
	% Reached									121%	116%	113%
	Safe Maximum									2000	200.0	130.00
	% Max Reached									91%	87%	104%

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	1819	2000	121%
Carbohydrates (g)	150	173.5	200	116%
Protein (g)	120	135.23	130	113%
Total Fat (g)	56	59.49	60	106%
Saturated Fat (g)	0	11.71
Monounsaturated Fat (g)	0	30.07
Polyunsaturated Fat (g)	0	7.59
Omega-3 Fatty Acids (g)	1.1	1.1		100%
Omega-6 Fatty Acids (g)	12	8.86		74%
Total Fiber (g)	25	37.6		150%
Soluble Fiber (g)	0	14
Insoluble Fiber (g)	0	12.6
Cholesterol (mg)	0	345.145

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	2333	4500	10000	193%
Vitamin B6 (mg)	1.3	2.6	100	199%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	75	92	2000	123%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	30	36	1000	121%
Vitamin K (ug)	90	151		168%
Thiamin (mg)	1.1	3.691		336%
Riboflavin (mg)	1.1	1.91		174%
Niacin (mg)	14	21.695	35	155%
Folate (ug)	400	565	1000	141%
Pantothenic Acid (mg)	5	10.926		219%
Biotin (ug)	30	30		100%
Choline (mg)	425	594.979	3500	140%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.57	2.5	157%
Chloride (g)	2.3	2.472	3.6	107%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	1.532	10	170%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	29.9256	45	166%
Magnesium (mg)	310	372.7		120%
Manganese (mg)	1.8	7.32	11	407%
Molybdenum (ug)	45	271	2000	602%
Phosphorus (g)	0.7	0.844	4	121%
Potassium (g)	4.7	3.704		79%
Selenium (ug)	55	107	400	195%
Sodium (g)	1.5	1.683	2.3	112%
Sulfur (g)	2	2.29		115%
Zinc (mg)	8	16.416	40	205%

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Parent Recipes:	Author	Last Updated	Created
Liquid Cake v1.3	cultofmonkey	8 Mar '15	3 Feb '16
This recipe	dswat34	3 Feb '16	3 Feb '16
Recipes based on this one:
40-30-30, 1800 cal, All Amazon. Improvement sugs. encouraged	dswat34	9 Feb '16	9 Feb '16

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Nutrition Facts

Nutrient Profile: Copy of Female Active (40-30-30) ~1700Calorie goal Change

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Fud Fūd Private

Nutrition Facts

Nutrient Profile: Copy of Female Active (40-30-30) ~1700Calorie goalChange

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Nutrient Profile: Copy of Female Active (40-30-30) ~1700Calorie goal Change