Name: Hardgainer Mix (medium 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; 53g Flaxseed Meal; 12g GNC Mega Men® Sport - Vanilla Bean; 0.5pill Centrum Men Multivitamin; 150g Masa harina; 250g Optimum Nutrition Gold Standard Natural 100% Whey - Vanilla; 15g Hershey's Cocoa Powder - Special Dark; 1pill Now Foods Vitamin D-3 & K-2; 10g Potassium Gluconate; 31ml Extra Virgin Olive Oil; 250g 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
53	g	Flaxseed Meal	$0.39	Amazon
12	g	GNC Mega Men® Sport - Vanilla Bean	$0.53	Amazon
0.5	pill	Centrum Men Multivitamin	$0.05	Local
150	g	Masa harina	$0.15	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	pill	Now Foods Vitamin D-3 & K-2	$0.05	Amazon (S)
10	g	Potassium Gluconate	$0.31	Amazon
31	ml	Extra Virgin Olive Oil	$0.37	Amazon
250	g	Maltodextrin (from corn)	$1.89	Amazon
Amounts for: Total Daily Cost:			$10.51	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

56% Carb, 26% Protein, 18% Fat

Calories3603

% Daily Values*

202%

Total Carbohydrate504g

138%

Dietary Fiber 39g

270%

Protein230g

112%

Total Fat73g

Saturated Fat12g

Monounsaturated Fat27g

Polyunsaturated Fat21g

591%

Omega-3 Fatty Acids13g

1545%

Omega-6 Fatty Acids10g

Cholesterol243mg

Calcium 134%	•	Vitamin A 164%
Chloride 101%	•	Vitamin B6 1483%
Chromium 164%	•	Vitamin B12 819%
Copper 197%	•	Vitamin C 165%
Iodine 200%	•	Vitamin D 250%
Iron 325%	•	Vitamin E 197%
Magnesium 149%	•	Vitamin K 103%
Manganese 376%	•	Thiamin 1728%
Molybdenum 111%	•	Riboflavin 1361%
Phosphorus 160%	•	Niacin 206%
Potassium 106%	•	Folate 104%
Selenium 306%	•	Pantothenic Acid 543%
Sodium 148%	•	Biotin 400%
Sulfur 817%	•	Choline 167%
Zinc 192%

* 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	53	g	Powder	Amazon	1812	$13.24	$0.39	34	301	0.9	11.61
5	GNC Mega Men® Sport - Vanilla Bean	12	g	Powder	Amazon	1080	$47.98	$0.53	90	43	5.0	3.33
6	Centrum Men Multivitamin	0.5	pill	Pill	Local	200	$19.99	$0.05	400	0	0.0	0.00
7	Masa harina	150	g	Powder	Amazon	2000	$1.99	$0.15	13	548	114.4	13.95
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	pill	Pill	Amazon (S)	120	$5.94	$0.05	120	0	0.0	0.00
11	Potassium Gluconate	10	g	Powder	Amazon	454	$14.05	$0.31	45	0	0.0	0.00
12	Extra Virgin Olive Oil	31	ml	Liquid	Amazon	3000	$36.27	$0.37	97	252	0.0	0.00
13	Maltodextrin (from corn)	250	g	Powder	Amazon	3629	$27.48	$1.89	15	933	235.1	0.00
	Total						$257.25	$10.51		3603	503.8	229.66
	Target									2000	250.0	85.00
	% Reached									180%	202%	270%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	3603		180%
Carbohydrates (g)	250	503.8		202%
Protein (g)	85	229.66		270%
Total Fat (g)	65	72.65		112%
Saturated Fat (g)	0	11.87
Monounsaturated Fat (g)	0	26.69
Polyunsaturated Fat (g)	2.89	20.83	22.22	721%
Omega-3 Fatty Acids (g)	2.22	13.12		591%
Omega-6 Fatty Acids (g)	0.67	10.35		1545%
Total Fiber (g)	28	38.6		138%
Soluble Fiber (g)	0	4.1
Insoluble Fiber (g)	0	12.2
Cholesterol (mg)	0	242.708

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4917	10000	164%
Vitamin B6 (mg)	1.3	19.3	100	1483%
Vitamin B12 (ug)	2.4	19.7		819%
Vitamin C (mg)	90	148	2000	165%
Vitamin D (IU)	600	1500	4000	250%
Vitamin E (IU)	20	39	1000	197%
Vitamin K (ug)	120	124		103%
Thiamin (mg)	1.2	20.735		1728%
Riboflavin (mg)	1.3	17.698		1361%
Niacin (mg)	16	32.94	35	206%
Folate (ug)	400	416	1000	104%
Pantothenic Acid (mg)	5	27.167		543%
Biotin (ug)	30	120		400%
Choline (mg)	550	917.94	3500	167%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.34	2.5	134%
Chloride (g)	2.3	2.312	3.6	101%
Chromium (ug)	35	58		164%
Copper (mg)	0.9	1.777	10	197%
Iodine (ug)	150	299	1100	200%
Iron (mg)	8	26.0194	45	325%
Magnesium (mg)	420	625.3		149%
Manganese (mg)	2.3	8.649	11	376%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.118	4	160%
Potassium (g)	2.7	2.855		106%
Selenium (ug)	55	168	400	306%
Sodium (g)	1.5	2.218	2.3	148%
Sulfur (g)	2	16.34		817%
Zinc (mg)	11	21.1473	40	192%

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Hardgainer Mix (medium 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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