Name: ihillway based on hackerschool.
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 45g Soy Protein, unflavored with vitamins and minerals; 45g Garden of Life RAW Protein; 40g Oat Flour/Powder; 60g Quinoa; 12g Ground Flax; 20g Chia Seeds - Milled; 3g Sesame Seeds - Raw; 50g Olive Oil; 20g Hershey's Cocoa Powder, Special Dark; 3g Iodized Salt; 15g Lecithin; 0.5g Potassium Citrate; 2g Potassium Gluconate; 0.5g L-Ascorbic Acid; 2g MSM Sulfur Powder; 1.5g Choline bitartrate; 1portion Bananna

Amount		Ingredient	$ / day	Source
45	g	Soy Protein, unflavored with vitamins and minerals	$0.99	Trader Joe’s
45	g	Garden of Life RAW Protein	$2.08	Amazon
40	g	Oat Flour/Powder	$0.18	Amazon
60	g	Quinoa	$0.72	Amazon
12	g	Ground Flax	$0.07	Amazon
20	g	Chia Seeds - Milled	$0.56	Amazon
3	g	Sesame Seeds - Raw	$0.03	Amazon
50	g	Olive Oil	$0.00	Grocery
20	g	Hershey's Cocoa Powder, Special Dark	$0.60	Amazon
3	g	Iodized Salt	$0.00	Grocery
15	g	Lecithin	$0.32	Amazon
0.5	g	Potassium Citrate	$0.02	Amazon
2	g	Potassium Gluconate	$0.06	Amazon
0.5	g	L-Ascorbic Acid	$0.02	Amazon
2	g	MSM Sulfur Powder	$0.11	Amazon
1.5	g	Choline bitartrate	$0.01	Amazon
1	portion	Bananna	$0.00
Amounts for: Total Daily Cost:			$5.79	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

32% Carb, 25% Protein, 43% Fat

Calories1586

% Daily Values*

81%

Total Carbohydrate122g

118%

Dietary Fiber 25g

103%

Protein97g

125%

Total Fat73g

Saturated Fat11g

Monounsaturated Fat40g

Polyunsaturated Fat17g

Omega-3 Fatty Acids0g

Omega-6 Fatty Acids0g

Cholesterol0mg

Calcium 95%	•	Vitamin A 106%
Chloride 87%	•	Vitamin B6 115%
Chromium 89%	•	Vitamin B12 136%
Copper 279%	•	Vitamin C 592%
Iodine 144%	•	Vitamin D 173%
Iron 296%	•	Vitamin E 195%
Magnesium 115%	•	Vitamin K 63%
Manganese 244%	•	Thiamin 129%
Molybdenum 0%	•	Riboflavin 95%
Phosphorus 183%	•	Niacin 91%
Potassium 100%	•	Folate 91%
Selenium 114%	•	Pantothenic Acid 120%
Sodium 126%	•	Biotin 543%
Sulfur 33%	•	Choline 124%
Zinc 134%

* Percent Daily Values are based on "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	Soy Protein, unflavored with vitamins and minerals	45	g	Powder	Trader Joe’s	907	$19.95	$0.99	20	171	0.0	35.69
2	Garden of Life RAW Protein	45	g	Powder	Amazon	622	$28.81	$2.08	14	164	6.1	34.77
3	Oat Flour/Powder	40	g	Powder	Amazon	2495	$11.48	$0.18	62	152	27.1	7.00
4	Quinoa	60	g	Powder	Amazon	1814	$21.88	$0.72	30	221	38.5	8.47
5	Ground Flax	12	g	Powder	Amazon	1814	$9.88	$0.07	151	64	3.5	2.19
6	Chia Seeds - Milled	20	g	Powder	Amazon	340	$9.49	$0.56	17	97	8.4	3.31
7	Sesame Seeds - Raw	3	g	Powder	Amazon	454	$5.00	$0.03	151	17	0.7	0.53
8	Olive Oil	50	g	Liquid	Grocery	0	$0.00	$0.00	0	443	0.0	0.00
9	Hershey's Cocoa Powder, Special Dark	20	g	Powder	Amazon	226	$6.79	$0.60	11	40	12.0	4.00
10	Iodized Salt	3	g	Powder	Grocery	0	$0.00	$0.00	0	0	0.0	0.00
11	Lecithin	15	g	Powder	Amazon	1814	$38.92	$0.32	121	113	1.9	0.00
12	Potassium Citrate	0.5	g	Powder	Amazon	500	$19.86	$0.02	1000	0	0.0	0.00
13	Potassium Gluconate	2	g	Powder	Amazon	454	$13.93	$0.06	227	0	0.0	0.00
14	L-Ascorbic Acid	0.5	g	Powder	Amazon	227	$8.99	$0.02	454	0	0.0	0.00
15	MSM Sulfur Powder	2	g	Powder	Amazon	200	$11.46	$0.11	100	0	0.0	0.00
16	Choline bitartrate	1.5	g	Powder	Amazon	500	$4.99	$0.01	333	0	0.0	0.00
17	Bananna	1	portion	Powder		0	$0.00	$0.00	0	105	24.0	1.30
	Total						$211.43	$5.79		1586	122.2	97.27
	Target									1500	150.0	94.00
	% Reached									106%	81%	103%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1586	106%
Carbohydrates (g)	150	122.2	81%
Protein (g)	94	97.27	103%
Total Fat (g)	58	72.78	125%
Saturated Fat (g)		10.54
Monounsaturated Fat (g)		40.17
Polyunsaturated Fat (g)		16.99
Omega-3 Fatty Acids (g)	1.6	0	0%
Omega-6 Fatty Acids (g)	17	0	0%
Total Fiber (g)	21	24.8	118%
Soluble Fiber (g)		4.1
Insoluble Fiber (g)		2
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3171	10000	106%
Vitamin B6 (mg)	1.3	1.5	100	115%
Vitamin B12 (ug)	2.4	3.3		136%
Vitamin C (mg)	90	533	2000	592%
Vitamin D (IU)	600	1035	4000	173%
Vitamin E (IU)	20	39	1000	195%
Vitamin K (ug)	120	76		63%
Thiamin (mg)	1.2	1.552		129%
Riboflavin (mg)	1.3	1.229		95%
Niacin (mg)	16	14.582	35	91%
Folate (ug)	400	364	1000	91%
Pantothenic Acid (mg)	5	6.014		120%
Biotin (ug)	30	163		543%
Choline (mg)	550	683.532	3500	124%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.95	2.5	95%
Chloride (g)	2.3	2	3.6	87%
Chromium (ug)	35	31		89%
Copper (mg)	0.9	2.514	10	279%
Iodine (ug)	150	216	1100	144%
Iron (mg)	8	23.6423	45	296%
Magnesium (mg)	420	484		115%
Manganese (mg)	2.3	5.605	11	244%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	1.28	4	183%
Potassium (g)	3.5	3.507		100%
Selenium (ug)	55	63	400	114%
Sodium (g)	1.5	1.897	2.3	126%
Sulfur (g)	2	0.67		33%
Zinc (mg)	11	14.7652	40	134%

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Parent Recipes:	Author	Last Updated	Created
Hacker School v1 (Base Recipe)	Workman	14 Apr '14	7 Nov '13
This recipe	ihillway	21 Sep '14	7 Nov '13

ihillway based on hackerschool.

Nutrition Facts

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

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