Name: John's Almost Superfood
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 20g Bob's Red Mill Organic Golden Flaxseeds; 5g Sea Salt; 6g Potassium Citrate; 2g Choline Bitartrate; 20ml Extra Virgin Olive Oil; 1pill Kirkland Signature Daily Multi; 1portion Thorne Research Vitamin D / K2 Liquid; 220g Maseca White Corn Masa Harina; 150g Whey Protein Concentrate; 0g Anthony's Organic Raw Cocoa Powder; 6g Bob's Red Mill Soy Lecithin Granules; 34g Bob's Red Mill Chia Seeds

Amount		Ingredient	$ / day	Source
20	g	Bob's Red Mill Organic Golden Flaxseeds	$0.11	Amazon (S)
5	g	Sea Salt	$0.01	Amazon (S)
6	g	Potassium Citrate	$0.25	Amazon
2	g	Choline Bitartrate	$0.09	Amazon
20	ml	Extra Virgin Olive Oil	$0.24	Amazon
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
1	portion	Thorne Research Vitamin D / K2 Liquid	$0.02	Amazon
220	g	Maseca White Corn Masa Harina	$0.63	Amazon
150	g	Whey Protein Concentrate	$2.31	Novus Life
0	g	Anthony's Organic Raw Cocoa Powder	$0.00	Amazon (S)
6	g	Bob's Red Mill Soy Lecithin Granules	$0.14	Amazon (S)
34	g	Bob's Red Mill Chia Seeds	$0.54	Amazon (S)
Amounts for: Total Daily Cost:			$4.37	Add Ingredients to Amazon Cart

A mix between QuidNYC's Cheaperfood and Superfood for him. This can be considered a transitional recipe between the two.

Nutrition Facts

Amount Per Day

43% Carb, 32% Protein, 25% Fat

Calories1810

% Daily Values*

90%

Total Carbohydrate198g

147%

Dietary Fiber 38g

134%

Protein147g

104%

Total Fat51g

Saturated Fat7g

Monounsaturated Fat18g

Polyunsaturated Fat21g

538%

Omega-3 Fatty Acids11g

1651%

Omega-6 Fatty Acids10g

Cholesterol24mg

Calcium 148%	•	Vitamin A 118%
Chloride 136%	•	Vitamin B6 312%
Chromium 100%	•	Vitamin B12 403%
Copper 214%	•	Vitamin C 103%
Iodine 158%	•	Vitamin D 150%
Iron 351%	•	Vitamin E 149%
Magnesium 188%	•	Vitamin K 119%
Manganese 205%	•	Thiamin 287%
Molybdenum 100%	•	Riboflavin 387%
Phosphorus 514%	•	Niacin 181%
Potassium 143%	•	Folate 202%
Selenium 272%	•	Pantothenic Acid 378%
Sodium 147%	•	Biotin 100%
Sulfur 609%	•	Choline 247%
Zinc 242%

* Percent Daily Values are based on "johntniman's QuidNYC's DRI for Him: Male, 31-50". 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	Bob's Red Mill Organic Golden Flaxseeds	20	g	Powder	Amazon (S)	2720	$14.33	$0.11	136	107	5.8	3.66
2	Sea Salt	5	g	Powder	Amazon (S)	3628	$9.14	$0.01	726	0	0.0	0.00
3	Potassium Citrate	6	g	Powder	Amazon	1000	$40.95	$0.25	167	0	0.0	0.00
4	Choline Bitartrate	2	g	Powder	Amazon	500	$21.96	$0.09	250	0	0.0	0.00
5	Extra Virgin Olive Oil	20	ml	Liquid	Amazon	3000	$36.27	$0.24	150	162	0.0	0.00
6	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
7	Thorne Research Vitamin D / K2 Liquid	1	portion	Liquid	Amazon	1200	$22.80	$0.02	1200	0	0.0	0.00
8	Maseca White Corn Masa Harina	220	g	Powder	Amazon	22680	$65.05	$0.63	103	803	167.8	20.42
9	Whey Protein Concentrate	150	g	Powder	Novus Life	4536	$69.95	$2.31	30	528	9.4	117.19
10	Anthony's Organic Raw Cocoa Powder	0	g	Powder	Amazon (S)	2268	$38.00	$0.00		0	0.0	0.00
11	Bob's Red Mill Soy Lecithin Granules	6	g	Powder	Amazon (S)	1812	$42.00	$0.14	302	45	0.8	0.00
12	Bob's Red Mill Chia Seeds	34	g	Powder	Amazon (S)	1812	$29.00	$0.54	53	165	14.3	5.62
	Total						$406.44	$4.37		1810	198.1	146.89
	Target									1767	221.0	110.00
	% Reached									102%	90%	134%
	Safe Maximum									1850	0.0	101.00
	% Max Reached									98%	N/A	145%

Macro	Target	Recipe	Max	%
Calories (kcal)	1767	1810	1850	102%
Carbohydrates (g)	221	198.1		90%
Protein (g)	110	146.89	101	134%
Total Fat (g)	49	51.08		104%
Saturated Fat (g)	0	7.19
Monounsaturated Fat (g)	0	18.45
Polyunsaturated Fat (g)	2.68	21.33	21	796%
Omega-3 Fatty Acids (g)	2.06	11.08		538%
Omega-6 Fatty Acids (g)	0.62	10.24		1651%
Total Fiber (g)	25.9	38.2		147%
Soluble Fiber (g)	0	7.8
Insoluble Fiber (g)	0	25.7
Cholesterol (mg)	0	24

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3529	10000	118%
Vitamin B6 (mg)	1.3	4.1	200	312%
Vitamin B12 (ug)	2.4	9.7		403%
Vitamin C (mg)	90	93	2000	103%
Vitamin D (IU)	600	900	4000	150%
Vitamin E (IU)	22.5	34	1500	149%
Vitamin K (ug)	120	142		119%
Thiamin (mg)	1.2	3.444		287%
Riboflavin (mg)	1.3	5.029		387%
Niacin (mg)	16	28.917	3000	181%
Folate (ug)	320	647	1000	202%
Pantothenic Acid (mg)	5	18.893		378%
Biotin (ug)	30	30		100%
Choline (mg)	550	1358.435	3500	247%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.48	2.5	148%
Chloride (g)	2.3	3.122	3.6	136%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.928	10	214%
Iodine (ug)	95	150	1100	158%
Iron (mg)	8	28.0886	45	351%
Magnesium (mg)	420	789.4		188%
Manganese (mg)	2.3	4.706	11	205%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.58	2.982	4	514%
Potassium (g)	2.7	3.87		143%
Selenium (ug)	55	150	400	272%
Sodium (g)	1.5	2.209	2.3	147%
Sulfur (g)	1.235	7.52		609%
Zinc (mg)	11	26.6552	40	242%

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Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	8 Sep '13
Bachelor Chow - Personalized Version	max	17 Oct '13	18 Oct '13
People Chow 3.0.1 - "Tortilla Perfection!"	max	16 May '14	30 Oct '13
QuidNYC's Superfood for Him	QuidNYC	8 Mar '14	2 Jan '14
QuidNYC's Cheaperfood	QuidNYC	14 Feb '14	30 May '14
This recipe	johntniman	12 Jun '14	30 May '14
Recipes based on this one:
Kiki's meal replacement #4	imadethis1013	17 Jun '14	17 Jun '14

John's Almost Superfood

Nutrition Facts

Nutrient Profile: johntniman's QuidNYC's DRI for Him: Male, 31-50Change

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Nutrient Profile: johntniman's QuidNYC's DRI for Him: Male, 31-50 Change