Name: GNC OAT FLOUR CHIA FLAX
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 120g Masa harina; 75g NOW Whey Protein Isolate (also comes in smaller sizes); 20g GNC Mega Men® Sport - Vanilla Bean; 6g NOW Foods Calcium/magnesium 1000/500 mg; 4g Potassium Citrate; 4g Iodised Salt; 2g Choline bitartrate; 0.5pill Now Foods MK-7 Vitamin K-2; 0.5pill Now Foods MK-4 Vitamin K-2; 0.1g Pure Stevia - 1/4 tsp per week; 60ml Canola Oil; 1g Xanthan Gum (4g/week); 16g Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4); 80g Oat Flour/Powder; 30g Seeds, chia seeds, dried

Amount		Ingredient	$ / day	Source
120	g	Masa harina	$0.17	Walmart
75	g	NOW Whey Protein Isolate (also comes in smaller sizes)	$1.82	Bodybuilding.com
20	g	GNC Mega Men® Sport - Vanilla Bean	$0.79	GNC
6	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.13	supplementwarehouse
4	g	Potassium Citrate	$0.11	Amazon
4	g	Iodised Salt	$0.00	local
2	g	Choline bitartrate	$0.08	Amazon
0.5	pill	Now Foods MK-7 Vitamin K-2	$0.07	supplementwarehouse
0.5	pill	Now Foods MK-4 Vitamin K-2	$0.04	Amazon
0.1	g	Pure Stevia - 1/4 tsp per week	$0.01	Amazon
60	ml	Canola Oil	$0.12	Sams Club
1	g	Xanthan Gum (4g/week)	$0.04	Amazon
16	g	Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	$0.05	Amazon
80	g	Oat Flour/Powder	$0.00
30	g	Seeds, chia seeds, dried	$0.00
Amounts for: Total Daily Cost:			$3.43	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

36% Carb, 23% Protein, 41% Fat

Calories1850

% Daily Values*

111%

Total Carbohydrate167g

172%

Dietary Fiber 36g

111%

Protein104g

144%

Total Fat83g

Saturated Fat8g

Monounsaturated Fat35g

Polyunsaturated Fat26g

542%

Omega-3 Fatty Acids9g

110%

Omega-6 Fatty Acids19g

Cholesterol21mg

Calcium 144%	•	Vitamin A 133%
Chloride 108%	•	Vitamin B6 2190%
Chromium 190%	•	Vitamin B12 1234%
Copper 218%	•	Vitamin C 187%
Iodine 181%	•	Vitamin D 100%
Iron 200%	•	Vitamin E 148%
Magnesium 267%	•	Vitamin K 142%
Manganese 249%	•	Thiamin 2521%
Molybdenum 448%	•	Riboflavin 2272%
Phosphorus 268%	•	Niacin 203%
Potassium 4086%	•	Folate 108%
Selenium 349%	•	Pantothenic Acid 658%
Sodium 120%	•	Biotin 556%
Sulfur 218%	•	Choline 187%
Zinc 224%

* Percent Daily Values are based on "Tanner's Weight loss". 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	Masa harina	120	g	Powder	Walmart	2000	$2.88	$0.17	17	438	91.5	11.16
2	NOW Whey Protein Isolate (also comes in smaller sizes)	75	g	Powder	Bodybuilding.com	4536	$109.96	$1.82	60	285	1.5	66.75
3	GNC Mega Men® Sport - Vanilla Bean	20	g	Powder	GNC	1080	$42.49	$0.79	54	72	8.3	5.56
4	NOW Foods Calcium/magnesium 1000/500 mg	6	g	Powder	supplementwarehouse	227	$4.85	$0.13	38	0	0.0	0.00
5	Potassium Citrate	4	g	Powder	Amazon	1000	$27.00	$0.11	250	0	0.0	0.00
6	Iodised Salt	4	g	Powder	local	1814	$0.98	$0.00	454	0	0.0	0.00
7	Choline bitartrate	2	g	Powder	Amazon	500	$20.74	$0.08	250	0	0.0	0.00
8	Now Foods MK-7 Vitamin K-2	0.5	pill	Pill	supplementwarehouse	60	$8.09	$0.07	120	0	0.0	0.00
9	Now Foods MK-4 Vitamin K-2	0.5	pill	Pill	Amazon	100	$7.38	$0.04	200	0	0.0	0.00
10	Pure Stevia - 1/4 tsp per week	0.1	g	Powder	Amazon	100	$14.96	$0.01	1000	0	0.0	0.00
11	Canola Oil	60	ml	Liquid	Sams Club	4732	$9.48	$0.12	79	480	0.0	0.00
12	Xanthan Gum (4g/week)	1	g	Powder	Amazon	454	$15.95	$0.04	454	3	0.8	0.00
13	Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	16	g	Powder	Amazon	3628	$12.44	$0.05	227	74	4.9	3.69
14	Oat Flour/Powder	80	g	Powder		0	$0.00	$0.00	0	352	47.4	11.76
15	Seeds, chia seeds, dried	30	g	Powder		0	$0.00	$0.00	0	146	12.6	4.96
	Total						$277.20	$3.43		1850	167.1	103.88
	Target									1900	150.0	94.00
	% Reached									97%	111%	111%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1900	1850	97%
Carbohydrates (g)	150	167.1	111%
Protein (g)	94	103.88	111%
Total Fat (g)	58	83.48	144%
Saturated Fat (g)	0	8.15
Monounsaturated Fat (g)	0	34.78
Polyunsaturated Fat (g)	0	25.54
Omega-3 Fatty Acids (g)	1.6	8.68	542%
Omega-6 Fatty Acids (g)	17	18.78	110%
Total Fiber (g)	21	36	172%
Soluble Fiber (g)	0	3.2
Insoluble Fiber (g)	0	2.8
Cholesterol (mg)	0	21.389

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3994	10000	133%
Vitamin B6 (mg)	1.3	28.5	100	2190%
Vitamin B12 (ug)	2.4	29.6		1234%
Vitamin C (mg)	90	168	2000	187%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	30	1000	148%
Vitamin K (ug)	120	170		142%
Thiamin (mg)	1.2	30.249		2521%
Riboflavin (mg)	1.3	29.538		2272%
Niacin (mg)	16	32.479	35	203%
Folate (ug)	400	433	1000	108%
Pantothenic Acid (mg)	5	32.915		658%
Biotin (ug)	30	167		556%
Choline (mg)	550	1027.904	3500	187%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.44	2.5	144%
Chloride (g)	2.3	2.483	3.6	108%
Chromium (ug)	35	67		190%
Copper (mg)	0.9	1.961	10	218%
Iodine (ug)	150	271	1100	181%
Iron (mg)	8	15.9881	45	200%
Magnesium (mg)	420	1121.5		267%
Manganese (mg)	2.3	5.728	11	249%
Molybdenum (ug)	45	202	2000	448%
Phosphorus (g)	0.7	1.879	4	268%
Potassium (g)	3.5	143.025		4086%
Selenium (ug)	55	192	400	349%
Sodium (g)	1.5	1.805	2.3	120%
Sulfur (g)	2	4.37		218%
Zinc (mg)	11	24.6179	40	224%

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GNC OAT FLOUR CHIA FLAX

Nutrition Facts

Nutrient Profile: Tanner's Weight lossChange

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Nutrient Profile: Tanner's Weight loss Change