Name: lactating mom's version of Keri's 1400 cal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1pill Centrum; 1g Choline bitartrate; 1pill healthy options potassium; 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; 30g mayonaise; 2portion Banana; 4g Table Salt

Amount		Ingredient	$ / day	Source
1	pill	Centrum	$0.33	Local
1	g	Choline bitartrate	$0.01	Healthy Options
1	pill	healthy options potassium	$0.06
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	$2.00
30	g	mayonaise	$0.13
2	portion	Banana	$0.17
4	g	Table Salt	$0.00
Amounts for: Total Daily Cost:			$10.78	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

38% Carb, 23% Protein, 39% Fat

Calories1532

% Daily Values*

97%

Total Carbohydrate146g

150%

Dietary Fiber 31g

94%

Protein88g

116%

Total Fat67g

Saturated Fat11g

Monounsaturated Fat35g

Polyunsaturated Fat17g

100%

Omega-3 Fatty Acids2g

65%

Omega-6 Fatty Acids11g

Cholesterol68mg

Calcium 38%	•	Vitamin A 222%
Chloride 108%	•	Vitamin B6 231%
Chromium 71%	•	Vitamin B12 250%
Copper 280%	•	Vitamin C 347%
Iodine 100%	•	Vitamin D 67%
Iron 155%	•	Vitamin E 207%
Magnesium 72%	•	Vitamin K 85%
Manganese 143%	•	Thiamin 125%
Molybdenum 56%	•	Riboflavin 146%
Phosphorus 26%	•	Niacin 136%
Potassium 56%	•	Folate 114%
Selenium 51%	•	Pantothenic Acid 220%
Sodium 116%	•	Biotin 100%
Sulfur 0%	•	Choline 125%
Zinc 151%

* Percent Daily Values are based on "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	g	Powder	Healthy Options	500	$4.99	$0.01	500	0	0.0	0.00
3	healthy options potassium	1	pill	Powder		250	$15.53	$0.06	250	0	0.0	0.00
4	Vitamin K-2 (menaquinone) V-Caps	1	pill	Pill	Healthy Options	60	$14.20	$0.24	60	0	0.0	0.00
5	whole psyllium husk	20	g	Powder	Healthy Options	340	$14.29	$0.84	17	71	19.0	0.00
6	Soy protein powder	50	g	Powder	Healthy Options	907	$25.68	$1.42	18	208	0.0	41.67
7	show me the whey	50	g	Powder	Healthy Options	462	$40.34	$4.37	9	190	4.8	42.86
8	olive pomace oil	45	ml	Liquid	local	250	$6.80	$1.22	6	360	0.0	0.00
9	pineapple juice	480	ml	Liquid		240	$1.00	$2.00	1	240	58.0	1.80
10	mayonaise	30	g	Paste		470	$2.00	$0.13	16	220	2.0	0.00
11	Banana	2	portion	Paste		6	$0.50	$0.17	3	242	62.0	2.00
12	Table Salt	4	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
	Total						$135.33	$10.78		1532	145.8	88.32
	Target									1500	150.0	94.00
	% Reached									102%	97%	94%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1532	102%
Carbohydrates (g)	150	145.8	97%
Protein (g)	94	88.32	94%
Total Fat (g)	58	67.27	116%
Saturated Fat (g)	0	11
Monounsaturated Fat (g)	0	34.6
Polyunsaturated Fat (g)	0	17.1
Omega-3 Fatty Acids (g)	1.6	1.6	100%
Omega-6 Fatty Acids (g)	17	11	65%
Total Fiber (g)	21	31.4	150%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	67.619

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6674	10000	222%
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	400	4000	67%
Vitamin E (IU)	20	41	1000	207%
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	686.6	3500	125%

Minerals	Target	Recipe	Max	%
Calcium (g)	1.3	0.49	2.5	38%
Chloride (g)	2.3	2.474	3.6	108%
Chromium (ug)	35	25		71%
Copper (mg)	0.9	2.52	10	280%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	27.835	45	155%
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)	3.5	1.951		56%
Selenium (ug)	55	28	400	51%
Sodium (g)	1.5	1.743	2.3	116%
Sulfur (g)	2	0		0%
Zinc (mg)	11	16.6	40	151%

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lactating mom's version of Keri's 1400 cal Private

Nutrition Facts

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

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lactating mom's version of Keri's 1400 cal Private

Nutrition Facts

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