Name: Higher protein Superfood for Him
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 216g Organic Blue (Purple) Corn Masa Flour; 81g Whey Protein Isolate; 26g Healthworks Chia Seeds; 12g Bob's Red Mill Soy Lecithin Granules; 4g Organic Ceylon Cinnamon Powder; 4g Sea Salt; 3g Potassium Citrate; 3g Maju Superfoods Spirulina; 10g Navitas Naturals Organic Raw Cacao; 2g Maca Powder; 3g Chlorella; 30ml Extra Virgin Olive Oil; 30ml MCT Oil; 1pill Kirkland Signature Daily Multi; 1pill Now Foods Vitamin D-3 & K-2; 1500ml Cambridge Drinking Water; 20g Collagen Peptides

Amount		Ingredient	$ / day	Source
216	g	Organic Blue (Purple) Corn Masa Flour	$1.14	Amazon
81	g	Whey Protein Isolate	$2.29	MyProtein
26	g	Healthworks Chia Seeds	$0.27	Amazon (S)
12	g	Bob's Red Mill Soy Lecithin Granules	$0.26	Amazon (S)
4	g	Organic Ceylon Cinnamon Powder	$0.22	Amazon (S)
4	g	Sea Salt	$0.01	Amazon (S)
3	g	Potassium Citrate	$0.09	Amazon
3	g	Maju Superfoods Spirulina	$0.20	Amazon
10	g	Navitas Naturals Organic Raw Cacao	$0.27	Amazon (S)
2	g	Maca Powder	$0.00
3	g	Chlorella	$0.00
30	ml	Extra Virgin Olive Oil	$0.36	Amazon
30	ml	MCT Oil	$0.47	Amazon (S)
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
1	pill	Now Foods Vitamin D-3 & K-2	$0.05	Amazon (S)
1500	ml	Cambridge Drinking Water	$0.00	Tap
20	g	Collagen Peptides	$0.00
Amounts for: Total Daily Cost:			$5.67	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 22% Protein, 38% Fat

Calories1841

% Daily Values*

75%

Total Carbohydrate188g

102%

Dietary Fiber 29g

120%

Protein102g

124%

Total Fat81g

Saturated Fat36g

Monounsaturated Fat24g

Polyunsaturated Fat15g

329%

Omega-3 Fatty Acids5g

60%

Omega-6 Fatty Acids10g

Cholesterol0mg

Calcium 111%	•	Vitamin A 128%
Chloride 110%	•	Vitamin B6 233%
Chromium 100%	•	Vitamin B12 250%
Copper 217%	•	Vitamin C 106%
Iodine 100%	•	Vitamin D 233%
Iron 353%	•	Vitamin E 178%
Magnesium 137%	•	Vitamin K 96%
Manganese 222%	•	Thiamin 179%
Molybdenum 100%	•	Riboflavin 150%
Phosphorus 149%	•	Niacin 162%
Potassium 79%	•	Folate 145%
Selenium 182%	•	Pantothenic Acid 209%
Sodium 123%	•	Biotin 100%
Sulfur 55%	•	Choline 105%
Zinc 172%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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	Organic Blue (Purple) Corn Masa Flour	216	g	Powder	Amazon	22680	$119.94	$1.14	105	788	164.8	20.04
2	Whey Protein Isolate	81	g	Powder	MyProtein	2268	$63.99	$2.29	28	300	0.5	71.52
3	Healthworks Chia Seeds	26	g	Powder	Amazon (S)	907	$9.50	$0.27	35	126	11.0	4.30
4	Bob's Red Mill Soy Lecithin Granules	12	g	Powder	Amazon (S)	1814	$39.48	$0.26	151	90	1.5	0.00
5	Organic Ceylon Cinnamon Powder	4	g	Powder	Amazon (S)	453	$24.69	$0.22	113	10	2.0	0.16
6	Sea Salt	4	g	Powder	Amazon (S)	3628	$9.14	$0.01	907	0	0.0	0.00
7	Potassium Citrate	3	g	Powder	Amazon	1000	$29.96	$0.09	333	0	0.0	0.00
8	Maju Superfoods Spirulina	3	g	Powder	Amazon	454	$29.99	$0.20	151	10	0.5	2.00
9	Navitas Naturals Organic Raw Cacao	10	g	Powder	Amazon (S)	908	$24.73	$0.27	91	24	6.0	2.00
10	Maca Powder	2	g	Powder		454	$0.00	$0.00	227	8	1.6	0.00
11	Chlorella	3	g	Powder		454	$0.00	$0.00	151	10	0.0	2.00
12	Extra Virgin Olive Oil	30	ml	Liquid	Amazon	3000	$36.27	$0.36	100	243	0.0	0.00
13	MCT Oil	30	ml	Liquid	Amazon (S)	946	$14.87	$0.47	32	231	0.0	0.00
14	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
15	Now Foods Vitamin D-3 & K-2	1	pill	Pill	Amazon (S)	120	$5.94	$0.05	120	0	0.0	0.00
16	Cambridge Drinking Water	1500	ml	Liquid	Tap	0	$0.00	$0.00	0	0	0.0	0.00
17	Collagen Peptides	20	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
	Total						$425.49	$5.67		1841	187.8	102.03
	Target									2000	250.0	85.00
	% Reached									92%	75%	120%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1841	92%
Carbohydrates (g)	250	187.8	75%
Protein (g)	85	102.03	120%
Total Fat (g)	65	80.53	124%
Saturated Fat (g)		35.92
Monounsaturated Fat (g)		23.91
Polyunsaturated Fat (g)		15.49
Omega-3 Fatty Acids (g)	1.6	5.27	329%
Omega-6 Fatty Acids (g)	17	10.26	60%
Total Fiber (g)	28	28.7	102%
Soluble Fiber (g)		5.5
Insoluble Fiber (g)		21.2
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3837	10000	128%
Vitamin B6 (mg)	1.3	3	100	233%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	96	2000	106%
Vitamin D (IU)	600	1400	4000	233%
Vitamin E (IU)	20	36	1000	178%
Vitamin K (ug)	120	115		96%
Thiamin (mg)	1.2	2.144		179%
Riboflavin (mg)	1.3	1.955		150%
Niacin (mg)	16	25.879	35	162%
Folate (ug)	400	579	1000	145%
Pantothenic Acid (mg)	5	10.429		209%
Biotin (ug)	30	30		100%
Choline (mg)	550	576.125	3500	105%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.11	2.5	111%
Chloride (g)	2.3	2.526	3.6	110%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.953	10	217%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	28.2067	45	353%
Magnesium (mg)	420	574.2		137%
Manganese (mg)	2.3	5.104	11	222%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.04	4	149%
Potassium (g)	3.5	2.757		79%
Selenium (ug)	55	100	400	182%
Sodium (g)	1.5	1.843	2.3	123%
Sulfur (g)	2	1.09		55%
Zinc (mg)	11	18.952	40	172%

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This recipe	DCrawford	9 Aug '24	14 Jul '15

Higher protein Superfood for Him

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change