Name: Full Day
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0ml Hemp Milk; 36ml Oil, olive, salad or cooking; 48g WillPowder Soy Lecithin; 5ml Carlson Cod Liver Oil; 80g Raw Meal; 2g Iodized Salt; 2 tbsp Cocoa, dry powder, unsweetened; 70g Whey protein isolate; 30g Hemp protein powder; 4 tbsp Seeds, chia seeds, dried; 1/2 tsp Choline bitartrate; 150g Oat Flour/Powder; 13g Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)

Amount		Volume		Ingredient	$ / day	Source
0	ml			Hemp Milk	$0.00	local
36	ml			Oil, olive, salad or cooking	$0.18
48	g			WillPowder Soy Lecithin	$1.80
5	ml			Carlson Cod Liver Oil	$0.60
80	g			Raw Meal	$3.57
2	g			Iodized Salt	$0.01	Hain
0	g	2	tbsp	Cocoa, dry powder, unsweetened	$0.00	Local
70	g			Whey protein isolate	$2.72
30	g			Hemp protein powder	$0.44
40	g	4	tbsp	Seeds, chia seeds, dried	$0.59
1.5	g	½	tsp	Choline bitartrate	$0.01	Amazon
150	g			Oat Flour/Powder	$1.36
13	g			Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	$0.29
Amounts for: Total Daily Cost:					$11.57	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

32% Carb, 29% Protein, 39% Fat

Calories2061

% Daily Values*

152%

Total Carbohydrate152g

142%

Dietary Fiber 43g

81%

Protein138g

122%

Total Fat85g

Saturated Fat12g

Monounsaturated Fat80g

Polyunsaturated Fat21g

133%

Omega-3 Fatty Acids9g

178%

Omega-6 Fatty Acids12g

Cholesterol44mg

Calcium 96%	•	Vitamin A 21%
Chloride 69%	•	Vitamin B6 574%
Chromium 167%	•	Vitamin B12 67%
Copper 78%	•	Vitamin C 109%
Iodine 111%	•	Vitamin D 102%
Iron 124%	•	Vitamin E 128%
Magnesium 209%	•	Vitamin K 256%
Manganese 762%	•	Thiamin 157%
Molybdenum 445%	•	Riboflavin 20%
Phosphorus 143%	•	Niacin 108%
Potassium 3306%	•	Folate 42%
Selenium 115%	•	Pantothenic Acid 53%
Sodium 73%	•	Biotin 0%
Sulfur 37%	•	Choline 120%
Zinc 133%

* Percent Daily Values are based on "EROOMMIT". 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	Hemp Milk	0	ml	Liquid	local	960	$4.00	$0.00		0	0.0	0.00
2	Oil, olive, salad or cooking	36	ml	Liquid		2000	$10.00	$0.18	56	318	0.0	0.00
3	WillPowder Soy Lecithin	48	g	Powder		453	$17.00	$1.80	9	67	0.6	0.00
4	Carlson Cod Liver Oil	5	ml	Liquid		250	$30.00	$0.60	50	45	0.0	0.00
5	Raw Meal	80	g	Powder		2240	$100.00	$3.57	28	310	32.0	34.00
6	Iodized Salt	2	g	Powder	Hain	737	$1.97	$0.01	369	0	0.0	0.00
7	Cocoa, dry powder, unsweetened	0	g	Powder	Local	2000	$10.00	$0.00		0	0.0	0.00
8	Whey protein isolate	70	g	Powder		900	$35.00	$2.72	13	286	7.1	57.14
9	Hemp protein powder	30	g	Powder		1360	$20.00	$0.44	45	120	2.4	15.00
10	Seeds, chia seeds, dried	40	g	Powder		1890	$28.00	$0.59	47	194	16.8	6.62
11	Choline bitartrate	1.5	g	Powder	Amazon	500	$4.99	$0.01	333	0	0.0	0.00
12	Oat Flour/Powder	150	g	Powder		2211	$20.00	$1.36	15	660	88.8	22.05
13	Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	13	g	Powder		907	$20.00	$0.29	70	60	4.0	3.00
	Total						$300.96	$11.57		2061	151.8	137.81
	Target									2400	100.0	170.00
	% Reached									86%	152%	81%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2400	2061		86%
Carbohydrates (g)	100	151.8		152%
Protein (g)	170	137.81		81%
Total Fat (g)	70	85.27		122%
Saturated Fat (g)	0	11.7
Monounsaturated Fat (g)	0	80.25
Polyunsaturated Fat (g)	0	21.1
Omega-3 Fatty Acids (g)	7	9.32	10	133%
Omega-6 Fatty Acids (g)	7	12.43	14	178%
Total Fiber (g)	30	42.6	40	142%
Soluble Fiber (g)	0	10.5
Insoluble Fiber (g)	0	9.3
Cholesterol (mg)	0	43.81	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	5000	1059	10000	21%
Vitamin B6 (mg)	2	11.5	100	574%
Vitamin B12 (ug)	6	4	1000	67%
Vitamin C (mg)	60	66	2000	109%
Vitamin D (IU)	400	410	4000	102%
Vitamin E (IU)	30	38	1500	128%
Vitamin K (ug)	80	205	175	256%
Thiamin (mg)	1.5	2.352		157%
Riboflavin (mg)	1.7	0.347		20%
Niacin (mg)	20	21.682	35	108%
Folate (ug)	400	167	1000	42%
Pantothenic Acid (mg)	10	5.3		53%
Biotin (ug)	300	0		0%
Choline (mg)	550	659.958	3500	120%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.96	2.5	96%
Chloride (g)	3.4	2.352		69%
Chromium (ug)	120	200	600	167%
Copper (mg)	2	1.555	10	78%
Iodine (ug)	150	167	1100	111%
Iron (mg)	18	22.3896	45	124%
Magnesium (mg)	400	837.8		209%
Manganese (mg)	2	15.249	30	762%
Molybdenum (ug)	75	334	2000	445%
Phosphorus (g)	1	1.431	4	143%
Potassium (g)	3.5	115.715	6	3306%
Selenium (ug)	70	80	400	115%
Sodium (g)	2.4	1.755	2.4	73%
Sulfur (g)	2	0.74		37%
Zinc (mg)	15	19.932	40	133%

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Parent Recipes:	Author	Last Updated	Created
eroommit	eroommit	21 Nov '14	21 Nov '14
This recipe	eroommit	21 Nov '14	21 Nov '14

Full Day

Nutrition Facts

Nutrient Profile: EROOMMITChange

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