Name: lactating mom 1500 cal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1pill Centrum; 1pill Choline bitartrate; 1pill Vitamin K-2 (menaquinone) V-Caps; 20g whole psyllium husk; 50g Soy protein powder; 50g show me the whey; 45ml olive pomace oil; 480ml pineapple juice; 20g mayonaise; 2portion Banana; 5g Table Salt; 1pill Calcium 600mg

Amount		Ingredient	$ / day	Source
1	pill	Centrum	$0.33	Local
1	pill	Choline bitartrate	$0.05	Healthy Options
1	pill	Vitamin K-2 (menaquinone) V-Caps	$0.24	Healthy Options
20	g	whole psyllium husk	$0.84	Healthy Options
50	g	Soy protein powder	$1.42	Healthy Options
50	g	show me the whey	$4.37	Healthy Options
45	ml	olive pomace oil	$1.22	local
480	ml	pineapple juice	$1.00
20	g	mayonaise	$0.09
2	portion	Banana	$0.17
5	g	Table Salt	$0.00
1	pill	Calcium 600mg	$0.09	Healthy Options
Amounts for: Total Daily Cost:			$9.81	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

41% Carb, 23% Protein, 36% Fat

Calories1499

% Daily Values*

105%

Total Carbohydrate157g

150%

Dietary Fiber 31g

94%

Protein89g

103%

Total Fat60g

Saturated Fat9g

Monounsaturated Fat33g

Polyunsaturated Fat13g

67%

Omega-3 Fatty Acids1g

43%

Omega-6 Fatty Acids7g

Cholesterol61mg

Calcium 90%	•	Vitamin A 172%
Chloride 134%	•	Vitamin B6 231%
Chromium 71%	•	Vitamin B12 250%
Copper 280%	•	Vitamin C 347%
Iodine 100%	•	Vitamin D 100%
Iron 159%	•	Vitamin E 150%
Magnesium 72%	•	Vitamin K 85%
Manganese 143%	•	Thiamin 125%
Molybdenum 56%	•	Riboflavin 146%
Phosphorus 26%	•	Niacin 136%
Potassium 125%	•	Folate 114%
Selenium 51%	•	Pantothenic Acid 220%
Sodium 139%	•	Biotin 100%
Sulfur 0%	•	Choline 114%
Zinc 140%

* Percent Daily Values are based on "Copy of Lactating for above 19 based on UCSF and on U.S. government DRI, male 19-50, 1500 calories, low carb". 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	Centrum	1	pill	Pill	Local	30	$10.00	$0.33	30	0	0.0	0.00
2	Choline bitartrate	1	pill	Pill	Healthy Options	100	$4.99	$0.05	100	0	0.0	0.00
3	Vitamin K-2 (menaquinone) V-Caps	1	pill	Pill	Healthy Options	60	$14.20	$0.24	60	0	0.0	0.00
4	whole psyllium husk	20	g	Powder	Healthy Options	340	$14.29	$0.84	17	71	19.0	0.00
5	Soy protein powder	50	g	Powder	Healthy Options	907	$25.68	$1.42	18	208	0.0	41.67
6	show me the whey	50	g	Powder	Healthy Options	462	$40.34	$4.37	9	190	4.8	42.86
7	olive pomace oil	45	ml	Liquid	local	250	$6.80	$1.22	6	360	0.0	0.00
8	pineapple juice	480	ml	Liquid		240	$0.50	$1.00	1	280	70.0	2.00
9	mayonaise	20	g	Paste		470	$2.00	$0.09	24	147	1.3	0.00
10	Banana	2	portion	Paste		6	$0.50	$0.17	3	242	62.0	2.00
11	Table Salt	5	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
12	Calcium 600mg	1	pill	Pill	Healthy Options	100	$8.87	$0.09	100	0	0.0	0.00
	Total						$128.17	$9.81		1499	157.1	88.52
	Target									1500	150.0	94.00
	% Reached									100%	105%	94%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1499	100%
Carbohydrates (g)	150	157.1	105%
Protein (g)	94	88.52	94%
Total Fat (g)	58	59.94	103%
Saturated Fat (g)	0	9.33
Monounsaturated Fat (g)	0	33.07
Polyunsaturated Fat (g)	0	12.9
Omega-3 Fatty Acids (g)	1.6	1.07	67%
Omega-6 Fatty Acids (g)	17	7.33	43%
Total Fiber (g)	21	31.4	150%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	60.952

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5174	10000	172%
Vitamin B6 (mg)	1.3	3	100	231%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	120	416	2000	347%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	30	1000	150%
Vitamin K (ug)	120	101		85%
Thiamin (mg)	1.2	1.5		125%
Riboflavin (mg)	1.3	1.9		146%
Niacin (mg)	16	21.8	35	136%
Folate (ug)	400	454	1000	114%
Pantothenic Acid (mg)	5	11		220%
Biotin (ug)	30	30		100%
Choline (mg)	550	626.6	3500	114%

Minerals	Target	Recipe	Max	%
Calcium (g)	1.3	1.17	2.5	90%
Chloride (g)	2.3	3.083	3.6	134%
Chromium (ug)	35	25		71%
Copper (mg)	0.9	2.52	10	280%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	28.555	45	159%
Magnesium (mg)	350	253.4	350	72%
Manganese (mg)	2.3	3.3	11	143%
Molybdenum (ug)	45	25	2000	56%
Phosphorus (g)	0.7	0.185	4	26%
Potassium (g)	1	1.252		125%
Selenium (ug)	55	28	400	51%
Sodium (g)	1.5	2.086	2.3	139%
Sulfur (g)	2	0		0%
Zinc (mg)	11	15.4	40	140%

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lactating mom 1500 cal

Nutrition Facts

Nutrient Profile: Copy of Lactating for above 19 based on UCSF and on U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: Copy of Lactating for above 19 based on UCSF and on U.S. government DRI, male 19-50, 1500 calories, low carb Change