Name: Hardgainer Mix (low fiber)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 3.71g Iodised Salt; 2g Choline bitartrate; 130g Rice, Brown Flour; 20g Flaxseed Meal; 14g GNC Mega Men® Sport - Vanilla Bean; 0.5pill Centrum Men Multivitamin; 100g Masa harina; 250g Optimum Nutrition Gold Standard Natural 100% Whey - Vanilla; 15g Hershey's Cocoa Powder - Special Dark; 1.5pill Now Foods Vitamin D-3 & K-2; 12g Potassium Gluconate; 7ml Extra Virgin Olive Oil; 350g Maltodextrin (from corn)

Amount		Ingredient	$ / day	Source
3.71	g	Iodised Salt	$0.01	Local
2	g	Choline bitartrate	$0.02	Amazon
130	g	Rice, Brown Flour	$0.60	Amazon
20	g	Flaxseed Meal	$0.15	Amazon
14	g	GNC Mega Men® Sport - Vanilla Bean	$0.62	Amazon
0.5	pill	Centrum Men Multivitamin	$0.05	Local
100	g	Masa harina	$0.10	Amazon
250	g	Optimum Nutrition Gold Standard Natural 100% Whey - Vanilla	$5.94	Amazon
15	g	Hershey's Cocoa Powder - Special Dark	$0.20	Amazon
1.5	pill	Now Foods Vitamin D-3 & K-2	$0.07	Amazon (S)
12	g	Potassium Gluconate	$0.37	Amazon
7	ml	Extra Virgin Olive Oil	$0.08	Amazon
350	g	Maltodextrin (from corn)	$2.65	Amazon
Amounts for: Total Daily Cost:			$10.86	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

66% Carb, 26% Protein, 8% Fat

Calories3419

% Daily Values*

224%

Total Carbohydrate560g

93%

Dietary Fiber 26g

257%

Protein218g

52%

Total Fat34g

Saturated Fat7g

Monounsaturated Fat8g

Polyunsaturated Fat8g

224%

Omega-3 Fatty Acids5g

749%

Omega-6 Fatty Acids5g

Cholesterol244mg

Calcium 119%	•	Vitamin A 156%
Chloride 101%	•	Vitamin B6 1666%
Chromium 183%	•	Vitamin B12 935%
Copper 200%	•	Vitamin C 185%
Iodine 205%	•	Vitamin D 339%
Iron 250%	•	Vitamin E 189%
Magnesium 106%	•	Vitamin K 113%
Manganese 336%	•	Thiamin 1857%
Molybdenum 120%	•	Riboflavin 1566%
Phosphorus 113%	•	Niacin 217%
Potassium 102%	•	Folate 101%
Selenium 314%	•	Pantothenic Acid 592%
Sodium 146%	•	Biotin 456%
Sulfur 811%	•	Choline 161%
Zinc 185%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)". 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	Iodised Salt	3.71	g	Powder	Local	500	$0.90	$0.01	135	0	0.0	0.00
2	Choline bitartrate	2	g	Powder	Amazon	500	$4.99	$0.02	250	0	0.0	0.00
3	Rice, Brown Flour	130	g	Powder	Amazon	2720	$12.54	$0.60	21	481	100.4	10.27
4	Flaxseed Meal	20	g	Powder	Amazon	1812	$13.24	$0.15	91	114	0.3	4.38
5	GNC Mega Men® Sport - Vanilla Bean	14	g	Powder	Amazon	1080	$47.98	$0.62	77	51	5.8	3.89
6	Centrum Men Multivitamin	0.5	pill	Pill	Local	200	$19.99	$0.05	400	0	0.0	0.00
7	Masa harina	100	g	Powder	Amazon	2000	$1.99	$0.10	20	365	76.3	9.30
8	Optimum Nutrition Gold Standard Natural 100% Whey - Vanilla	250	g	Powder	Amazon	2273	$54.00	$5.94	9	1016	39.1	187.50
9	Hershey's Cocoa Powder - Special Dark	15	g	Powder	Amazon	1356	$17.88	$0.20	90	30	9.0	3.00
10	Now Foods Vitamin D-3 & K-2	1.5	pill	Pill	Amazon (S)	120	$5.94	$0.07	80	0	0.0	0.00
11	Potassium Gluconate	12	g	Powder	Amazon	454	$14.05	$0.37	38	0	0.0	0.00
12	Extra Virgin Olive Oil	7	ml	Liquid	Amazon	3000	$36.27	$0.08	429	57	0.0	0.00
13	Maltodextrin (from corn)	350	g	Powder	Amazon	3629	$27.48	$2.65	10	1306	329.1	0.00
	Total						$257.25	$10.86		3419	560.0	218.34
	Target									2000	250.0	85.00
	% Reached									171%	224%	257%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	3419		171%
Carbohydrates (g)	250	560		224%
Protein (g)	85	218.34		257%
Total Fat (g)	65	33.58		52%
Saturated Fat (g)	0	7.25
Monounsaturated Fat (g)	0	7.74
Polyunsaturated Fat (g)	2.89	8.21	22.22	284%
Omega-3 Fatty Acids (g)	2.22	4.98		224%
Omega-6 Fatty Acids (g)	0.67	5.02		749%
Total Fiber (g)	28	26.1		93%
Soluble Fiber (g)	0	1.5
Insoluble Fiber (g)	0	4.6
Cholesterol (mg)	0	244.097

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4694	10000	156%
Vitamin B6 (mg)	1.3	21.7	100	1666%
Vitamin B12 (ug)	2.4	22.4		935%
Vitamin C (mg)	90	166	2000	185%
Vitamin D (IU)	600	2033	4000	339%
Vitamin E (IU)	20	38	1000	189%
Vitamin K (ug)	120	136		113%
Thiamin (mg)	1.2	22.284		1857%
Riboflavin (mg)	1.3	20.361		1566%
Niacin (mg)	16	34.694	35	217%
Folate (ug)	400	406	1000	101%
Pantothenic Acid (mg)	5	29.594		592%
Biotin (ug)	30	137		456%
Choline (mg)	550	888.158	3500	161%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.19	2.5	119%
Chloride (g)	2.3	2.32	3.6	101%
Chromium (ug)	35	64		183%
Copper (mg)	0.9	1.798	10	200%
Iodine (ug)	150	308	1100	205%
Iron (mg)	8	19.986	45	250%
Magnesium (mg)	420	443.7		106%
Manganese (mg)	2.3	7.718	11	336%
Molybdenum (ug)	45	54	2000	120%
Phosphorus (g)	0.7	0.794	4	113%
Potassium (g)	2.7	2.761		102%
Selenium (ug)	55	173	400	314%
Sodium (g)	1.5	2.193	2.3	146%
Sulfur (g)	2	16.22		811%
Zinc (mg)	11	20.3822	40	185%

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Hardgainer Mix (low fiber)

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

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