Name: Good Low Carb Chow
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Masa harina; 69g NOW Whey Protein Isolate (also comes in smaller sizes); 23g 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; 15g Hershey's Cocoa Powder, Special Dark; 60ml Canola Oil; 1g Xanthan Gum (4g/week); 21/2 cups rolled oat; 12g Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4); 12g Oil, coconut; 0g Now Foods Psylliium Husk

Amount		Volume		Ingredient	$ / day	Source
150	g			Masa harina	$0.22	Walmart
69	g			NOW Whey Protein Isolate (also comes in smaller sizes)	$1.67	Bodybuilding.com
23	g			GNC Mega Men® Sport - Vanilla Bean	$0.90	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
15	g			Hershey's Cocoa Powder, Special Dark	$0.20	Walmart
60	ml			Canola Oil	$0.12	Sams Club
1	g			Xanthan Gum (4g/week)	$0.04	Amazon
110	g	2½	cups	rolled oat	$0.19	Costco
12	g			Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	$0.04	Amazon
12	g			Oil, coconut	$0.00
0	g			Now Foods Psylliium Husk	$0.00
Amounts for: Total Daily Cost:					$3.82	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

42% Carb, 20% Protein, 38% Fat

Calories1982

% Daily Values*

143%

Total Carbohydrate215g

185%

Dietary Fiber 39g

108%

Protein102g

151%

Total Fat88g

Saturated Fat16g

Monounsaturated Fat32g

Polyunsaturated Fat16g

209%

Omega-3 Fatty Acids3g

104%

Omega-6 Fatty Acids18g

Cholesterol23mg

Calcium 128%	•	Vitamin A 156%
Chloride 109%	•	Vitamin B6 2524%
Chromium 219%	•	Vitamin B12 1401%
Copper 225%	•	Vitamin C 214%
Iodine 189%	•	Vitamin D 108%
Iron 281%	•	Vitamin E 158%
Magnesium 254%	•	Vitamin K 147%
Manganese 260%	•	Thiamin 2886%
Molybdenum 106%	•	Riboflavin 2592%
Phosphorus 242%	•	Niacin 212%
Potassium 3086%	•	Folate 121%
Selenium 362%	•	Pantothenic Acid 760%
Sodium 132%	•	Biotin 639%
Sulfur 186%	•	Choline 189%
Zinc 245%

* Percent Daily Values are based on "Copy of U.S. government DRI, male 19-50, 1500 calories, low carb". 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	150	g	Powder	Walmart	2000	$2.88	$0.22	13	548	114.4	13.95
2	NOW Whey Protein Isolate (also comes in smaller sizes)	69	g	Powder	Bodybuilding.com	4536	$109.96	$1.67	66	262	1.4	61.41
3	GNC Mega Men® Sport - Vanilla Bean	23	g	Powder	GNC	1080	$42.49	$0.90	47	83	9.6	6.39
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	Hershey's Cocoa Powder, Special Dark	15	g	Powder	Walmart	226	$2.98	$0.20	15	30	9.0	3.00
12	Canola Oil	60	ml	Liquid	Sams Club	4732	$9.48	$0.12	79	480	0.0	0.00
13	Xanthan Gum (4g/week)	1	g	Powder	Amazon	454	$15.95	$0.04	454	3	0.8	0.00
14	rolled oat	110	g	Powder	Costco	4536	$7.89	$0.19	41	417	75.9	14.41
15	Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	12	g	Powder	Amazon	3628	$12.44	$0.04	302	55	3.7	2.77
16	Oil, coconut	12	g	Powder		0	$0.00	$0.00	0	103	0.0	0.00
17	Now Foods Psylliium Husk	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
	Total						$288.07	$3.82		1982	214.8	101.93
	Target									2000	150.0	94.00
	% Reached									99%	143%	108%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1982	99%
Carbohydrates (g)	150	214.8	143%
Protein (g)	94	101.93	108%
Total Fat (g)	58	87.52	151%
Saturated Fat (g)	0	16.46
Monounsaturated Fat (g)	0	32.46
Polyunsaturated Fat (g)	0	16.02
Omega-3 Fatty Acids (g)	1.6	3.34	209%
Omega-6 Fatty Acids (g)	17	17.62	104%
Total Fiber (g)	21	38.9	185%
Soluble Fiber (g)	0	0.8
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	22.872

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4694	10000	156%
Vitamin B6 (mg)	1.3	32.8	100	2524%
Vitamin B12 (ug)	2.4	33.6		1401%
Vitamin C (mg)	90	193	2000	214%
Vitamin D (IU)	600	650	4000	108%
Vitamin E (IU)	20	32	1000	158%
Vitamin K (ug)	120	177		147%
Thiamin (mg)	1.2	34.636		2886%
Riboflavin (mg)	1.3	33.702		2592%
Niacin (mg)	16	33.938	35	212%
Folate (ug)	400	485	1000	121%
Pantothenic Acid (mg)	5	38.01		760%
Biotin (ug)	30	192		639%
Choline (mg)	550	1038.433	3500	189%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.28	2.5	128%
Chloride (g)	2.3	2.496	3.6	109%
Chromium (ug)	35	77		219%
Copper (mg)	0.9	2.022	10	225%
Iodine (ug)	150	284	1100	189%
Iron (mg)	8	22.453	45	281%
Magnesium (mg)	420	1066.5		254%
Manganese (mg)	2.3	5.988	11	260%
Molybdenum (ug)	45	48	2000	106%
Phosphorus (g)	0.7	1.697	4	242%
Potassium (g)	3.5	108.008		3086%
Selenium (ug)	55	199	400	362%
Sodium (g)	1.5	1.986	2.3	132%
Sulfur (g)	2	3.72		186%
Zinc (mg)	11	26.8964	40	245%

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Good Low Carb Chow

Nutrition Facts

Nutrient Profile: Copy of U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: Copy of U.S. government DRI, male 19-50, 1500 calories, low carb Change