Name: Kiki's meal replacement #4
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 8g Bob's Red Mill Organic Golden Flaxseeds; 5g Sea Salt; 6g Potassium Citrate; 10ml Extra Virgin Olive Oil; 1pill Kirkland Signature Daily Multi; 1portion Thorne Research Vitamin D / K2 Liquid; 230g Maseca White Corn Masa Harina; 40g Whey Protein Concentrate; 30g Anthony's Organic Raw Cocoa Powder; 10g Bob's Red Mill Soy Lecithin Granules; 40g Bob's Red Mill Chia Seeds

Amount		Ingredient	$ / day	Source
8	g	Bob's Red Mill Organic Golden Flaxseeds	$0.04	Amazon (S)
5	g	Sea Salt	$0.01	Amazon (S)
6	g	Potassium Citrate	$0.25	Amazon
10	ml	Extra Virgin Olive Oil	$0.12	Amazon
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
1	portion	Thorne Research Vitamin D / K2 Liquid	$0.02	Amazon
230	g	Maseca White Corn Masa Harina	$0.66	Amazon
40	g	Whey Protein Concentrate	$0.62	Novus Life
30	g	Anthony's Organic Raw Cocoa Powder	$0.50	Amazon (S)
10	g	Bob's Red Mill Soy Lecithin Granules	$0.23	Amazon (S)
40	g	Bob's Red Mill Chia Seeds	$0.64	Amazon (S)
Amounts for: Total Daily Cost:			$3.13	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

57% Carb, 18% Protein, 25% Fat

Calories1442

% Daily Values*

115%

Total Carbohydrate216g

178%

Dietary Fiber 45g

109%

Protein67g

103%

Total Fat43g

Saturated Fat8g

Monounsaturated Fat13g

Polyunsaturated Fat19g

856%

Omega-3 Fatty Acids9g

82%

Omega-6 Fatty Acids10g

Cholesterol6mg

Calcium 104%	•	Vitamin A 505%
Chloride 136%	•	Vitamin B6 262%
Chromium 140%	•	Vitamin B12 291%
Copper 326%	•	Vitamin C 124%
Iodine 100%	•	Vitamin D 150%
Iron 172%	•	Vitamin E 108%
Magnesium 228%	•	Vitamin K 156%
Manganese 320%	•	Thiamin 242%
Molybdenum 100%	•	Riboflavin 262%
Phosphorus 249%	•	Niacin 205%
Potassium 79%	•	Folate 154%
Selenium 230%	•	Pantothenic Acid 256%
Sodium 136%	•	Biotin 100%
Sulfur 156%	•	Choline 102%
Zinc 273%

* Percent Daily Values are based on "Female Sedentary - weight loss goal 1500 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	Bob's Red Mill Organic Golden Flaxseeds	8	g	Powder	Amazon (S)	2720	$14.33	$0.04	340	43	2.3	1.46
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	Extra Virgin Olive Oil	10	ml	Liquid	Amazon	3000	$36.27	$0.12	300	81	0.0	0.00
5	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
6	Thorne Research Vitamin D / K2 Liquid	1	portion	Liquid	Amazon	1200	$22.80	$0.02	1200	0	0.0	0.00
7	Maseca White Corn Masa Harina	230	g	Powder	Amazon	22680	$65.05	$0.66	99	840	175.5	21.34
8	Whey Protein Concentrate	40	g	Powder	Novus Life	4536	$69.95	$0.62	113	141	2.5	31.25
9	Anthony's Organic Raw Cocoa Powder	30	g	Powder	Amazon (S)	2268	$38.00	$0.50	76	68	17.4	5.88
10	Bob's Red Mill Soy Lecithin Granules	10	g	Powder	Amazon (S)	1812	$42.00	$0.23	181	75	1.3	0.00
11	Bob's Red Mill Chia Seeds	40	g	Powder	Amazon (S)	1812	$29.00	$0.64	45	194	16.8	6.62
	Total						$384.48	$3.13		1442	215.7	66.56
	Target									1500	188.0	61.00
	% Reached									96%	115%	109%
	Safe Maximum									2000	335.0	94.00
	% Max Reached									72%	64%	71%

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	1442	2000	96%
Carbohydrates (g)	188	215.7	335	115%
Protein (g)	61	66.56	94	109%
Total Fat (g)	42	43.46	80	103%
Saturated Fat (g)	0	7.6
Monounsaturated Fat (g)	0	12.5
Polyunsaturated Fat (g)	0	19.21
Omega-3 Fatty Acids (g)	1.1	9.42		856%
Omega-6 Fatty Acids (g)	12	9.79		82%
Total Fiber (g)	25	44.6		178%
Soluble Fiber (g)	0	10.3
Insoluble Fiber (g)	0	33
Cholesterol (mg)	0	6.4

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	3533	10000	505%
Vitamin B6 (mg)	1.3	3.4	100	262%
Vitamin B12 (ug)	2.4	7		291%
Vitamin C (mg)	75	93	2000	124%
Vitamin D (IU)	600	900	4000	150%
Vitamin E (IU)	30	32	1000	108%
Vitamin K (ug)	90	141		156%
Thiamin (mg)	1.1	2.659		242%
Riboflavin (mg)	1.1	2.883		262%
Niacin (mg)	14	28.646	35	205%
Folate (ug)	400	616	1000	154%
Pantothenic Acid (mg)	5	12.803		256%
Biotin (ug)	30	30		100%
Choline (mg)	425	432.034	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.04	2.5	104%
Chloride (g)	2.3	3.122	3.6	136%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	2.937	10	326%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	31.0078	45	172%
Magnesium (mg)	310	707		228%
Manganese (mg)	1.8	5.767	11	320%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.745	4	249%
Potassium (g)	4.7	3.73		79%
Selenium (ug)	55	126	400	230%
Sodium (g)	1.5	2.041	2.3	136%
Sulfur (g)	2	3.12		156%
Zinc (mg)	8	21.8342	40	273%

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Kiki's meal replacement #4

Nutrition Facts

Nutrient Profile: Female Sedentary - weight loss goal 1500 caloriesChange

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Nutrient Profile: Female Sedentary - weight loss goal 1500 calories Change