Name: Jake Chow
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 149g Gluten-Free Oat Flour; 149g Masa Harina; 75g Whey Protein Isolate; 20g Cocoa Powder; 4g Iodized Salt; 30ml Canola Oil; 1000ml Skim Milk; 15g Soy Lecithin Granules; 52g Flaxseed Meal; 2pill Now Foods Vitamin D-3 & K-2; 20g GNC Mega Men® Sport - Vanilla Bean

Amount		Ingredient	$ / day	Source
149	g	Gluten-Free Oat Flour	$1.23	Amazon
149	g	Masa Harina	$0.30	Amazon
75	g	Whey Protein Isolate	$2.10	Hard Rhino
20	g	Cocoa Powder	$0.26	Amazon
4	g	Iodized Salt	$0.01	Amazon
30	ml	Canola Oil	$0.23	Amazon
1000	ml	Skim Milk	$0.82	Local
15	g	Soy Lecithin Granules	$0.43	Amazon
52	g	Flaxseed Meal	$0.31	Amazon
2	pill	Now Foods Vitamin D-3 & K-2	$0.12	Amazon
20	g	GNC Mega Men® Sport - Vanilla Bean	$0.89	Amazon
Amounts for: Total Daily Cost:			$6.69	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

47% Carb, 25% Protein, 28% Fat

Calories2507

% Daily Values*

100%

Total Carbohydrate301g

174%

Dietary Fiber 49g

105%

Protein158g

109%

Total Fat82g

Saturated Fat12g

Monounsaturated Fat28g

Polyunsaturated Fat35g

820%

Omega-3 Fatty Acids13g

127%

Omega-6 Fatty Acids22g

Cholesterol41mg

Calcium 213%	•	Vitamin A 210%
Chloride 108%	•	Vitamin B6 2256%
Chromium 190%	•	Vitamin B12 1442%
Copper 392%	•	Vitamin C 190%
Iodine 181%	•	Vitamin D 467%
Iron 295%	•	Vitamin E 119%
Magnesium 230%	•	Vitamin K 136%
Manganese 431%	•	Thiamin 2688%
Molybdenum 755%	•	Riboflavin 2427%
Phosphorus 571%	•	Niacin 212%
Potassium 113%	•	Folate 138%
Selenium 454%	•	Pantothenic Acid 748%
Sodium 149%	•	Biotin 556%
Sulfur 276%	•	Choline 163%
Zinc 307%

* Percent Daily Values are based on "Duskwave's U.S. government DRI, male 19-50, 2500 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	Gluten-Free Oat Flour	149	g	Powder	Amazon	2495	$20.52	$1.23	17	602	98.3	22.35
2	Masa Harina	149	g	Powder	Amazon	22680	$45.73	$0.30	152	544	113.7	13.86
3	Whey Protein Isolate	75	g	Powder	Hard Rhino	1000	$27.99	$2.10	13	285	1.5	66.75
4	Cocoa Powder	20	g	Powder	Amazon	1361	$17.88	$0.26	68	46	11.6	3.92
5	Iodized Salt	4	g	Powder	Amazon	737	$2.09	$0.01	184	0	0.0	0.00
6	Canola Oil	30	ml	Liquid	Amazon	1420	$10.99	$0.23	47	265	0.0	0.00
7	Skim Milk	1000	ml	Liquid	Local	3785	$3.09	$0.82	4	340	49.6	33.70
8	Soy Lecithin Granules	15	g	Powder	Amazon	453	$12.89	$0.43	30	113	1.9	0.00
9	Flaxseed Meal	52	g	Powder	Amazon	1814	$10.84	$0.31	35	240	15.6	11.96
10	Now Foods Vitamin D-3 & K-2	2	pill	Pill	Amazon	120	$6.99	$0.12	60	0	0.0	0.00
11	GNC Mega Men® Sport - Vanilla Bean	20	g	Powder	Amazon	1080	$47.98	$0.89	54	72	8.3	5.56
	Total						$206.99	$6.69		2507	300.5	158.09
	Target									2500	300.0	150.00
	% Reached									100%	100%	105%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2500	2507	100%
Carbohydrates (g)	300	300.5	100%
Protein (g)	150	158.09	105%
Total Fat (g)	75	82.1	109%
Saturated Fat (g)	0	11.88
Monounsaturated Fat (g)	0	28.08
Polyunsaturated Fat (g)	0	34.59
Omega-3 Fatty Acids (g)	1.6	13.11	820%
Omega-6 Fatty Acids (g)	17	21.52	127%
Total Fiber (g)	28	48.7	174%
Soluble Fiber (g)	0	8.1
Insoluble Fiber (g)	0	17.2
Cholesterol (mg)	0	41.389

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6308	10000	210%
Vitamin B6 (mg)	1.3	29.3	100	2256%
Vitamin B12 (ug)	2.4	34.6		1442%
Vitamin C (mg)	90	171	2000	190%
Vitamin D (IU)	600	2803	4000	467%
Vitamin E (IU)	20	24	1000	119%
Vitamin K (ug)	120	164		136%
Thiamin (mg)	1.2	32.25		2688%
Riboflavin (mg)	1.3	31.556		2427%
Niacin (mg)	16	33.854	35	212%
Folate (ug)	400	551	1000	138%
Pantothenic Acid (mg)	5	37.397		748%
Biotin (ug)	30	167		556%
Choline (mg)	550	899.055	3500	163%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.13	2.5	213%
Chloride (g)	2.3	2.483	3.6	108%
Chromium (ug)	35	67		190%
Copper (mg)	0.9	3.524	10	392%
Iodine (ug)	150	271	1100	181%
Iron (mg)	8	23.5715	45	295%
Magnesium (mg)	420	966.1		230%
Manganese (mg)	2.3	9.914	11	431%
Molybdenum (ug)	45	340	2000	755%
Phosphorus (g)	0.7	3.999	4	571%
Potassium (g)	3.5	3.963		113%
Selenium (ug)	55	250	400	454%
Sodium (g)	1.5	2.233	2.3	149%
Sulfur (g)	2	5.51		276%
Zinc (mg)	11	33.7719	40	307%

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Jake Chow

Nutrition Facts

Nutrient Profile: Duskwave's U.S. government DRI, male 19-50, 2500 caloriesChange

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Nutrient Profile: Duskwave's U.S. government DRI, male 19-50, 2500 calories Change