Name: Grapplers Recipe v1 w/Added IRON and Ω Ratio
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 195g Oat Flour/Powder; 335g Maseca Corn Flour; 40g Flaxseed Meal; 4g Iodised Salt; 2g Choline bitartrate; 2g MSM Sulfur Powder; 10g Now Foods Potassium Gluconate (Amazon); 55g Soy Protein, unflavored; 61g MRM Metabolic Whey, French Vanilla, 5-Pounds; 1pill Nature's Bounty E-400 Iu Natural Pure D-alpha; 1pill Kirkland Signature Maximum Strength Vitamin D3 2000 I.U. 600 Softgels; 1pill Kirkland Vitamin C with Rose Hips and Citrus Bioflavonoid Complex (1000 mg)

Amount		Ingredient	$ / day	Source
195	g	Oat Flour/Powder	$1.02	Amazon
335	g	Maseca Corn Flour	$0.47	Walmart
40	g	Flaxseed Meal	$0.34	Amazon
4	g	Iodised Salt	$0.01	local
2	g	Choline bitartrate	$0.02	Amazon
2	g	MSM Sulfur Powder	$0.11	Amazon
10	g	Now Foods Potassium Gluconate (Amazon)	$0.31	Amazon
55	g	Soy Protein, unflavored	$1.21	Trader Joe’s
61	g	MRM Metabolic Whey, French Vanilla, 5-Pounds	$1.26	Amazon
1	pill	Nature's Bounty E-400 Iu Natural Pure D-alpha	$0.09	Amazon
1	pill	Kirkland Signature Maximum Strength Vitamin D3 2000 I.U. 600 Softgels	$0.02	Amazon
1	pill	Kirkland Vitamin C with Rose Hips and Citrus Bioflavonoid Complex (1000 mg)	$0.04	Amazon
Amounts for: Total Daily Cost:			$4.91	Add Ingredients to Amazon Cart

Grappling involves endurance and strength. This recipe is designed to provide optimal endurance to athletes based upon published research on macro/micro nutrients.

Nutrition Facts

Amount Per Day

59% Carb, 23% Protein, 18% Fat

Calories2680

% Daily Values*

101%

Total Carbohydrate403g

115%

Dietary Fiber 46g

100%

Protein160g

81%

Total Fat53g

Saturated Fat5g

Monounsaturated Fat6g

Polyunsaturated Fat6g

313%

Omega-3 Fatty Acids9g

171%

Omega-6 Fatty Acids9g

Cholesterol53mg

Calcium 113%	•	Vitamin A 133%
Chloride 104%	•	Vitamin B6 101%
Chromium 108%	•	Vitamin B12 100%
Copper 351%	•	Vitamin C 104%
Iodine 191%	•	Vitamin D 113%
Iron 121%	•	Vitamin E 105%
Magnesium 172%	•	Vitamin K 42%
Manganese 490%	•	Thiamin 249%
Molybdenum 867%	•	Riboflavin 107%
Phosphorus 289%	•	Niacin 158%
Potassium 104%	•	Folate 128%
Selenium 253%	•	Pantothenic Acid 149%
Sodium 145%	•	Biotin 664%
Sulfur 122%	•	Choline 165%
Zinc 191%

* Percent Daily Values are based on "Grappler's Profile". 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	195	g	Powder	Amazon	2495	$13.04	$1.02	13	788	128.7	29.25
2	Maseca Corn Flour	335	g	Powder	Walmart	1996	$2.80	$0.47	6	1228	256.8	33.50
3	Flaxseed Meal	40	g	Powder	Amazon	1814	$15.56	$0.34	45	214	11.6	7.20
4	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
5	Choline bitartrate	2	g	Powder	Amazon	500	$4.99	$0.02	250	0	0.0	0.00
6	MSM Sulfur Powder	2	g	Powder	Amazon	200	$11.46	$0.11	100	0	0.0	0.00
7	Now Foods Potassium Gluconate (Amazon)	10	g	Powder	Amazon	454	$14.05	$0.31	45	0	0.0	0.00
8	Soy Protein, unflavored	55	g	Powder	Trader Joe’s	907	$19.95	$1.21	16	209	1.9	43.62
9	MRM Metabolic Whey, French Vanilla, 5-Pounds	61	g	Powder	Amazon	2268	$47.01	$1.26	37	242	4.2	46.68
10	Nature's Bounty E-400 Iu Natural Pure D-alpha	1	pill	Pill	Amazon	120	$10.44	$0.09	120	0	0.0	0.00
11	Kirkland Signature Maximum Strength Vitamin D3 2000 I.U. 600 Softgels	1	pill	Pill	Amazon	600	$13.32	$0.02	600	0	0.0	0.00
12	Kirkland Vitamin C with Rose Hips and Citrus Bioflavonoid Complex (1000 mg)	1	pill	Pill	Amazon	500	$19.37	$0.04	500	0	0.0	0.00
	Total						$172.89	$4.91		2680	403.3	160.25
	Target									2500	400.0	160.00
	% Reached									107%	101%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2500	2680		107%
Carbohydrates (g)	400	403.3		101%
Protein (g)	160	160.25		100%
Total Fat (g)	65	52.8		81%
Saturated Fat (g)	0	4.71
Monounsaturated Fat (g)	0	5.66
Polyunsaturated Fat (g)	0	6.43
Omega-3 Fatty Acids (g)	3	9.4	10	313%
Omega-6 Fatty Acids (g)	5	8.57	15	171%
Total Fiber (g)	40	45.8		115%
Soluble Fiber (g)	0	5.8
Insoluble Fiber (g)	0	6.8
Cholesterol (mg)	0	53.043	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3978	10000	133%
Vitamin B6 (mg)	1.7	1.7	100	101%
Vitamin B12 (ug)	4	4		100%
Vitamin C (mg)	1000	1040	3000	104%
Vitamin D (IU)	2000	2266	5000	113%
Vitamin E (IU)	400	421	1500	105%
Vitamin K (ug)	120	51		42%
Thiamin (mg)	1.2	2.991		249%
Riboflavin (mg)	1.3	1.394	2	107%
Niacin (mg)	16	25.258	35	158%
Folate (ug)	400	512	1000	128%
Pantothenic Acid (mg)	5	7.428		149%
Biotin (ug)	30	199	200	664%
Choline (mg)	550	909.785	3500	165%

Minerals	Target	Recipe	Max	%
Calcium (g)	1.5	1.7	3.5	113%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	38	600	108%
Copper (mg)	0.9	3.157	10	351%
Iodine (ug)	150	287	1100	191%
Iron (mg)	24	28.9356	45	121%
Magnesium (mg)	420	721		172%
Manganese (mg)	2.3	11.266	15	490%
Molybdenum (ug)	45	390	2000	867%
Phosphorus (g)	0.7	2.021	4	289%
Potassium (g)	3.5	3.657	6	104%
Selenium (ug)	55	139	400	253%
Sodium (g)	1.5	2.18	2.3	145%
Sulfur (g)	2	2.45		122%
Zinc (mg)	11	21.0249	40	191%

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Grapplers Recipe v1 w/Added IRON and Ω Ratio Bodybuilding

Nutrition Facts

Nutrient Profile: Grappler's Profile Change

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Grapplers Recipe v1 w/Added IRON and Ω Ratio Bodybuilding

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Nutrient Profile: Grappler's ProfileChange

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Nutrient Profile: Grappler's Profile Change