Name: Jake Chow 2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 90g Gluten-Free Oat Flour; 90g Masa Harina; 40g Bob's Red Mill Brown Rice Flour; 39g Flaxseed Meal; 30g Body Fortress Whey Protein - Vanilla; 28g Almond Flour; 20g Cocoa Powder; 15g Whey Protein Isolate; 15g GNC Mega Men Maximum Nutrition; 8g Soy Lecithin Granules; 4g Iodized Salt; 1pill Methyl Folate, 400 mcg; 1pill NOW Foods Vitamin K-2, 100 mcg; 1000ml Skim Milk; 20ml Canola Oil; 0.5g Xanthan Gum

Amount		Ingredient	$ / day	Source
90	g	Gluten-Free Oat Flour	$0.59	Amazon
90	g	Masa Harina	$0.20	Local
40	g	Bob's Red Mill Brown Rice Flour	$0.23	Target
39	g	Flaxseed Meal	$0.39	Target
30	g	Body Fortress Whey Protein - Vanilla	$0.75	Local
28	g	Almond Flour	$0.62	Target
20	g	Cocoa Powder	$0.26	Amazon
15	g	Whey Protein Isolate	$0.42	Hard Rhino
15	g	GNC Mega Men Maximum Nutrition	$0.49	Amazon
8	g	Soy Lecithin Granules	$0.23	Amazon
4	g	Iodized Salt	$0.00	Target
1	pill	Methyl Folate, 400 mcg	$0.08	Amazon
1	pill	NOW Foods Vitamin K-2, 100 mcg	$0.06	Amazon
1000	ml	Skim Milk	$0.82	Target
20	ml	Canola Oil	$0.04	Target
0.5	g	Xanthan Gum	$0.02	Target
Amounts for: Total Daily Cost:			$5.21	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 22% Protein, 30% Fat

Calories2028

% Daily Values*

100%

Total Carbohydrate251g

137%

Dietary Fiber 39g

136%

Protein115g

111%

Total Fat72g

Saturated Fat11g

Monounsaturated Fat28g

Polyunsaturated Fat27g

593%

Omega-3 Fatty Acids9g

103%

Omega-6 Fatty Acids18g

Cholesterol90mg

Calcium 202%	•	Vitamin A 172%
Chloride 104%	•	Vitamin B6 1807%
Chromium 151%	•	Vitamin B12 1143%
Copper 349%	•	Vitamin C 147%
Iodine 169%	•	Vitamin D 225%
Iron 217%	•	Vitamin E 148%
Magnesium 192%	•	Vitamin K 129%
Manganese 389%	•	Thiamin 2107%
Molybdenum 474%	•	Riboflavin 1907%
Phosphorus 400%	•	Niacin 185%
Potassium 103%	•	Folate 187%
Selenium 327%	•	Pantothenic Acid 570%
Sodium 147%	•	Biotin 441%
Sulfur 140%	•	Choline 106%
Zinc 232%

* 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	Gluten-Free Oat Flour	90	g	Powder	Amazon	2495	$16.47	$0.59	28	364	59.4	13.50
2	Masa Harina	90	g	Powder	Local	2200	$4.99	$0.20	24	329	68.7	8.37
3	Bob's Red Mill Brown Rice Flour	40	g	Powder	Target	680	$3.99	$0.23	17	145	30.6	2.89
4	Flaxseed Meal	39	g	Powder	Target	453	$4.49	$0.39	12	180	11.7	8.97
5	Body Fortress Whey Protein - Vanilla	30	g	Powder	Local	885	$21.99	$0.75	30	124	5.1	21.95
6	Almond Flour	28	g	Powder	Target	453	$9.99	$0.62	16	161	6.2	5.88
7	Cocoa Powder	20	g	Powder	Amazon	1361	$17.88	$0.26	68	46	11.6	3.92
8	Whey Protein Isolate	15	g	Powder	Hard Rhino	1000	$27.99	$0.42	67	57	0.3	13.35
9	GNC Mega Men Maximum Nutrition	15	g	Powder	Amazon	1020	$33.00	$0.49	68	44	6.2	2.65
10	Soy Lecithin Granules	8	g	Powder	Amazon	453	$12.89	$0.23	57	60	1.0	0.00
11	Iodized Salt	4	g	Powder	Target	737	$0.77	$0.00	184	0	0.0	0.00
12	Methyl Folate, 400 mcg	1	pill	Powder	Amazon	60	$5.07	$0.08	60	0	0.0	0.00
13	NOW Foods Vitamin K-2, 100 mcg	1	pill	Powder	Amazon	100	$6.27	$0.06	100	0	0.0	0.00
14	Skim Milk	1000	ml	Liquid	Target	3785	$3.09	$0.82	4	340	49.6	33.70
15	Canola Oil	20	ml	Liquid	Target	1420	$2.69	$0.04	71	177	0.0	0.00
16	Xanthan Gum	0.5	g	Powder	Target	226	$9.99	$0.02	452	2	0.4	0.00
	Total						$181.56	$5.21		2028	250.7	115.18
	Target									2000	250.0	85.00
	% Reached									101%	100%	136%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2028	101%
Carbohydrates (g)	250	250.7	100%
Protein (g)	85	115.18	136%
Total Fat (g)	65	71.84	111%
Saturated Fat (g)		10.66
Monounsaturated Fat (g)		28.24
Polyunsaturated Fat (g)		26.96
Omega-3 Fatty Acids (g)	1.6	9.49	593%
Omega-6 Fatty Acids (g)	17	17.5	103%
Total Fiber (g)	28	38.5	137%
Soluble Fiber (g)		5.8
Insoluble Fiber (g)		12.1
Cholesterol (mg)	0	90.313

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5146	10000	172%
Vitamin B6 (mg)	1.3	23.5	100	1807%
Vitamin B12 (ug)	2.4	27.4		1143%
Vitamin C (mg)	90	133	2000	147%
Vitamin D (IU)	600	1352	4000	225%
Vitamin E (IU)	20	30	1000	148%
Vitamin K (ug)	120	155		129%
Thiamin (mg)	1.2	25.281		2107%
Riboflavin (mg)	1.3	24.797		1907%
Niacin (mg)	16	29.653	35	185%
Folate (ug)	400	747	1000	187%
Pantothenic Acid (mg)	5	28.483		570%
Biotin (ug)	30	132		441%
Choline (mg)	550	580.895	3500	106%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.02	2.5	202%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	53		151%
Copper (mg)	0.9	3.139	10	349%
Iodine (ug)	150	254	1100	169%
Iron (mg)	8	17.3725	45	217%
Magnesium (mg)	420	806.4		192%
Manganese (mg)	2.3	8.954	11	389%
Molybdenum (ug)	45	213	2000	474%
Phosphorus (g)	0.7	2.803	4	400%
Potassium (g)	3.5	3.602		103%
Selenium (ug)	55	180	400	327%
Sodium (g)	1.5	2.206	2.3	147%
Sulfur (g)	2	2.81		140%
Zinc (mg)	11	25.5434	40	232%

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Jake Chow 2

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