Name: Kai's easy cereal bar 15.01.03
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 77g Macademia nut; 95g Oat Flour; 15g Whey Protein; 0g Rolled Oat; 0g Cocoa Powder; 0g Dextrose; 0g Maltodextrin; 0.6g Xanthan Gum; 1.4g Calcium Carbonate; 0.15g Stevia; 0g Choline Bitartrate; 0g Potassium Chloride; 1g Iodised Salt; 0g Inositol; 0g Cellulose; 0g Vanilla powder; 0g Potassium Gluconate; 40ml Water; 3portion Fish Oil (softgels); 2portion Phosphatidylserine (100mg vcaps); 2portion Micro Mix (vcaps); 1portion Vitamin K (vcaps); 2portion Magnesium L-Threonate (vcaps); 1portion Magnesium Glycinate (vcaps); 1pill Now Foods Vitamin D-3 & K-2; 3pill Iodised Salt (vcap)

Amount		Ingredient	$ / day	Source
77	g	Macademia nut	$2.46	local
95	g	Oat Flour	$0.78	iHerb
15	g	Whey Protein	$0.70	iHerb
0	g	Rolled Oat	$0.00	iHerb
0	g	Cocoa Powder	$0.00	iHerb
0	g	Dextrose	$0.00	iHerb
0	g	Maltodextrin	$0.00	iHerb
0.6	g	Xanthan Gum	$0.05	iHerb
1.4	g	Calcium Carbonate	$0.03	iHerb
0.15	g	Stevia	$0.07	iHerb
0	g	Choline Bitartrate	$0.00	iHerb
0	g	Potassium Chloride	$0.00	iHerb
1	g	Iodised Salt	$0.00	local
0	g	Inositol	$0.00	iHerb
0	g	Cellulose	$0.00	iHerb
0	g	Vanilla powder	$0.00
0	g	Potassium Gluconate	$0.00	iHerb
40	ml	Water	$0.00	local
3	portion	Fish Oil (softgels)	$0.58	iHerb
2	portion	Phosphatidylserine (100mg vcaps)	$0.81	iHerb
2	portion	Micro Mix (vcaps)	$0.34	iHerb
1	portion	Vitamin K (vcaps)	$0.26	iHerb
2	portion	Magnesium L-Threonate (vcaps)	$0.60	iHerb
1	portion	Magnesium Glycinate (vcaps)	$0.27	iHerb
1	pill	Now Foods Vitamin D-3 & K-2	$0.08	iHerb
3	pill	Iodised Salt (vcap)	$0.01	local
Amounts for: Total Daily Cost:			$7.04	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

27% Carb, 15% Protein, 58% Fat

Calories1031

% Daily Values*

89%

Total Carbohydrate73g

108%

Dietary Fiber 17g

79%

Protein39g

187%

Total Fat69g

Saturated Fat11g

Monounsaturated Fat47g

Polyunsaturated Fat7g

174%

Omega-3 Fatty Acids3g

762%

Omega-6 Fatty Acids3g

Cholesterol2mg

Calcium 108%	•	Vitamin A 167%
Chloride 104%	•	Vitamin B6 > 5796%
Chromium 571%	•	Vitamin B12 > 12500%
Copper 135%	•	Vitamin C 562%
Iodine 225%	•	Vitamin D 500%
Iron 92%	•	Vitamin E 507%
Magnesium 161%	•	Vitamin K 123%
Manganese 427%	•	Thiamin > 6387%
Molybdenum 644%	•	Riboflavin 3868%
Phosphorus 99%	•	Niacin 330%
Potassium 30%	•	Folate 115%
Selenium 427%	•	Pantothenic Acid 2038%
Sodium 110%	•	Biotin 1000%
Sulfur 19%	•	Choline 9%
Zinc 316%

* Percent Daily Values are based on "Kai's CR". 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	Macademia nut	77	g	Powder	local	100	$3.20	$2.46	1	553	10.9	6.08
2	Oat Flour	95	g	Powder	iHerb	623	$5.09	$0.78	7	380	61.8	16.63
3	Whey Protein	15	g	Powder	iHerb	2268	$105.27	$0.70	151	56	0.5	13.39
4	Rolled Oat	0	g	Powder	iHerb	453	$4.64	$0.00		0	0.0	0.00
5	Cocoa Powder	0	g	Powder	iHerb	340	$12.24	$0.00		0	0.0	0.00
6	Dextrose	0	g	Powder	iHerb	907	$6.32	$0.00		0	0.0	0.00
7	Maltodextrin	0	g	Powder	iHerb	907	$14.37	$0.00		0	0.0	0.00
8	Xanthan Gum	0.6	g	Powder	iHerb	226	$18.97	$0.05	377	2	0.0	0.00
9	Calcium Carbonate	1.4	g	Powder	iHerb	340	$7.23	$0.03	243	0	0.0	0.00
10	Stevia	0.15	g	Powder	iHerb	28	$12.75	$0.07	187	0	0.0	0.00
11	Choline Bitartrate	0	g	Powder	iHerb	250	$28.88	$0.00		0	0.0	0.00
12	Potassium Chloride	0	g	Powder	iHerb	227	$5.79	$0.00		0	0.0	0.00
13	Iodised Salt	1	g	Powder	local	500	$0.90	$0.00	500	0	0.0	0.00
14	Inositol	0	g	Powder	iHerb	454	$39.72	$0.00		0	0.0	0.00
15	Cellulose	0	g	Powder	iHerb	250	$9.74	$0.00		0	0.0	0.00
16	Vanilla powder	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
17	Potassium Gluconate	0	g	Powder	iHerb	454	$15.14	$0.00		0	0.0	0.00
18	Water	40	ml	Liquid	local	0	$0.00	$0.00	0	0	0.0	0.00
19	Fish Oil (softgels)	3	portion	Liquid	iHerb	180	$35.03	$0.58	60	30	0.0	0.00
20	Phosphatidylserine (100mg vcaps)	2	portion	Powder	iHerb	60	$24.33	$0.81	30	0	0.0	0.00
21	Micro Mix (vcaps)	2	portion	Powder	iHerb	120	$20.54	$0.34	60	0	0.0	0.00
22	Vitamin K (vcaps)	1	portion	Powder	iHerb	60	$15.85	$0.26	60	0	0.0	0.00
23	Magnesium L-Threonate (vcaps)	2	portion	Powder	iHerb	180	$54.40	$0.60	90	5	0.0	1.33
24	Magnesium Glycinate (vcaps)	1	portion	Powder	iHerb	120	$31.82	$0.27	120	5	0.0	1.22
25	Now Foods Vitamin D-3 & K-2	1	pill	Pill	iHerb	120	$9.59	$0.08	120	0	0.0	0.00
26	Iodised Salt (vcap)	3	pill	Pill	local	500	$0.90	$0.01	167	0	0.0	0.00
	Total						$482.71	$7.04		1031	73.2	38.65
	Target									1100	82.5	49.20
	% Reached									94%	89%	79%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1100	1031		94%
Carbohydrates (g)	82.5	73.2		89%
Protein (g)	49.2	38.65		79%
Total Fat (g)	36.7	68.65		187%
Saturated Fat (g)	0	10.5	8.56
Monounsaturated Fat (g)	0	47.42
Polyunsaturated Fat (g)	1.44	6.56	12.22	456%
Omega-3 Fatty Acids (g)	1.444	2.51		174%
Omega-6 Fatty Acids (g)	0.433	3.3		762%
Total Fiber (g)	15.4	16.6		108%
Soluble Fiber (g)	2.31	7.6		329%
Insoluble Fiber (g)	7.7	9		117%
Cholesterol (mg)	0	2.143

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	75.3	100	> 5000%
Vitamin B12 (ug)	2.4	300		> 5000%
Vitamin C (mg)	90	506	2000	562%
Vitamin D (IU)	600	3000	4000	500%
Vitamin E (IU)	20	101	1000	507%
Vitamin K (ug)	120	148		123%
Thiamin (mg)	1.2	76.649		> 5000%
Riboflavin (mg)	1.3	50.286		3868%
Niacin (mg)	16	52.838	35	330%
Folate (ug)	400	462	1000	115%
Pantothenic Acid (mg)	5	101.898		2038%
Biotin (ug)	30	300		1000%
Choline (mg)	550	48.405	3500	9%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.7	0.76	2.5	108%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	200		571%
Copper (mg)	0.9	1.211	10	135%
Iodine (ug)	150	338	1100	225%
Iron (mg)	8	7.333	45	92%
Magnesium (mg)	420	676		161%
Manganese (mg)	2.3	9.827	11	427%
Molybdenum (ug)	45	290	2000	644%
Phosphorus (g)	0.7	0.695	4	99%
Potassium (g)	2.7	0.806		30%
Selenium (ug)	55	235	400	427%
Sodium (g)	1.5	1.645	2.3	110%
Sulfur (g)	2	0.38		19%
Zinc (mg)	11	34.7725	40	316%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Kai's Ultimate	kaielvin	13 Jul '14	1 Jul '14
Kai's Ultimate 2	kaielvin	15 Jul '14	17 Jul '14
Kai's reason 14.07.18	kaielvin	18 Jul '14	22 Jul '14
Kai's even safer 14.07.22	kaielvin	28 Jul '14	31 Jul '14
Kai's even lighter 14.07.31	kaielvin	13 Aug '14	18 Aug '14
Kai's light powder 14.08.19	kaielvin	19 Sep '14	22 Sep '14
Kai's current 14.09.22	kaielvin	22 Sep '14	24 Sep '14
Kai's non-Soylent 14.09.24	kaielvin	7 Oct '14	27 Oct '14
Kai's cookie 14.10.27	kaielvin	28 Oct '14	28 Oct '14
Kai's egged cookie 14.10.28	kaielvin	5 Nov '14	7 Nov '14
Kai's 1300 cookie 14.11.07	kaielvin	8 Nov '14	13 Nov '14
Kai's 1300 diversed 14.11.13	kaielvin	13 Nov '14	13 Nov '14
Kai's 1300 yogurted 14.11.13	kaielvin	13 Nov '14	13 Nov '14
Kai's 1300 DASH 14.11.13	kaielvin	20 Nov '14	22 Nov '14
Kai's 1300 tmp DASH 14.22.13	kaielvin	7 Dec '14	7 Dec '14
Kai's 1300 low-fructose 14.12.07	kaielvin	12 Dec '14	13 Dec '14
Kai's 1300 low-fructose 14.12.13	kaielvin	14 Dec '14	16 Dec '14
Kai's transition to protein bar 14.12.16	kaielvin	16 Dec '14	16 Dec '14
Kai's easy protein bar 14.12.17	kaielvin	20 Dec '14	23 Dec '14
Kai's easy cereal bar 14.12.23	kaielvin	23 Dec '14	23 Dec '14
Kai's easy cereal bar 14.12.24	kaielvin	23 Dec '14	25 Dec '14
Kai's easy cereal bar 14.12.25	kaielvin	26 Dec '14	26 Dec '14
Kai's easy cereal bar 14.12.26	kaielvin	26 Dec '14	26 Dec '14
Kai's easy cereal bar 14.12.27	kaielvin	26 Dec '14	28 Dec '14
Kai's easy cereal bar 14.12.29	kaielvin	28 Dec '14	29 Dec '14
Kai's easy cereal bar 14.12.30	kaielvin	29 Dec '14	2 Jan '15
Kai's easy cereal bar 15.01.02	kaielvin	2 Jan '15	2 Jan '15
This recipe	kaielvin	4 Jan '15	2 Jan '15
Recipes based on this one:
Kai's easy cereal bar 15.03.*	kaielvin	6 Mar '15	6 Mar '15
Kai's easy cereal bar 15.02.16	kaielvin	16 Feb '15	16 Feb '15
Kai's easy cereal bar 15.02.*	kaielvin	14 Feb '15	14 Feb '15
Kai's easy cereal bar 15.02.08	kaielvin	14 Feb '15	8 Feb '15
Kai's easy cereal bar 15.02.02	kaielvin	2 Feb '15	2 Feb '15
Kai's easy cereal bar 15.01.30	kaielvin	2 Feb '15	23 Jan '15
Kai's easy cereal bar 15.01.22	kaielvin	22 Jan '15	20 Jan '15
Kai's easy cereal bar 15.01.18	kaielvin	18 Jan '15	12 Jan '15
Kai's easy cereal bar 15.01.11	kaielvin	12 Jan '15	11 Jan '15
Kai's easy cereal bar 15.01.06	kaielvin	6 Jan '15	6 Jan '15
Kai's easy cereal bar 15.01.04	kaielvin	4 Jan '15	4 Jan '15

Kai's easy cereal bar 15.01.03

Nutrition Facts

Nutrient Profile: Kai's CRChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: Kai's CR Change