Complete Foods

Lifting Chow

by dagraham15
Last updated April 30, 2014 Copy
AmountIngredient$ / daySource
180gOat Flour/Powder$1.43Amazon
135gWhey protein isolate$3.46Amazon
80gLean Body MRP$2.21Amazon
45gDextrose$0.24Amazon
20gBob's Red Mill Flaxseed Meal$0.16Amazon
5gNow Foods Creatine Monohydrate$0.17Amazon
3gTable Salt, iodized$0.02Local
3gNOW Potassium Gluconate$0.09Amazon
3gVitamin Shoppe Multivitamin/mineral powder$0.21Amazon
17gCanola Oil$0.04Local
16mlLecithin$0.33Amazon
3pillNOW Foods Glucosamine/Chondroitin/MSM$0.37Amazon
Amounts for:
Total Daily Cost:
$8.71Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
37% Carb, 35% Protein, 28% Fat
Calories2214
% Daily Values*
129%
Total Carbohydrate193g
50%
Dietary Fiber 25g
81%
Protein182g
52%
Total Fat65g
Saturated Fat7g
Monounsaturated Fat17g
Polyunsaturated Fat17g
363%
Omega-3 Fatty Acids6g
64%
Omega-6 Fatty Acids11g
Cholesterol80mg
Calcium
117%
•Vitamin A
136%
Chloride
93%
•Vitamin B6
453%
Chromium
27%
•Vitamin B12
300%
Copper
379%
•Vitamin C
240%
Iodine
117%
•Vitamin D
43%
Iron
520%
•Vitamin E
482%
Magnesium
156%
•Vitamin K
11%
Manganese
368%
•Thiamin
589%
Molybdenum
821%
•Riboflavin
448%
Phosphorus
419%
•Niacin
191%
Potassium
130%
•Folate
143%
Selenium
138%
•Pantothenic Acid
476%
Sodium
142%
•Biotin
416%
Sulfur
75%
•Choline
103%
Zinc
149%
 
* Percent Daily Values are based on "dagraham15 - Lifting". 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
Oat Flour/Powder
180
gPowderAmazon2494
$19.77
$1.43
14792106.626.46
2
Whey protein isolate
135
gPowderAmazon2264
$57.99
$3.46
175027.4110.16
3
Lean Body MRP
80
gPowderAmazon1120
$30.95
$2.21
1433124.040.00
4
Dextrose
45
gPowderAmazon4536
$23.85
$0.24
10117145.00.00
5
Bob's Red Mill Flaxseed Meal
20
gPowderAmazon1820
$14.16
$0.16
911075.83.60
6
Now Foods Creatine Monohydrate
5
gPowderAmazon227
$7.63
$0.17
45150.00.00
7
Table Salt, iodized
3
gPowderLocal737
$5.40
$0.02
24600.00.00
8
NOW Potassium Gluconate
3
gPowderAmazon454
$14.05
$0.09
15100.00.00
9
Vitamin Shoppe Multivitamin/mineral powder
3
gPowderAmazon480
$32.99
$0.21
16081.01.54
10
Canola Oil
17
gLiquidLocal1278
$2.82
$0.04
751500.00.00
11
Lecithin
16
mlLiquidAmazon1814
$37.05
$0.33
1131281.10.00
12
NOW Foods Glucosamine/Chondroitin/MSM
3
pillPillAmazon180
$22.00
$0.37
60102.00.00
Total
$268.66
$8.71
2214192.8181.76
Target
2400150.0225.00
% Reached
92%129%81%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: dagraham15 - LiftingChange
MacroTargetRecipeMax%
Calories (kcal)2400221492%
Carbohydrates (g)150192.8129%
Protein (g)225181.7681%
Total Fat (g)12565.4452%
Saturated Fat (g)07.27
Monounsaturated Fat (g)016.66
Polyunsaturated Fat (g)016.63
Omega-3 Fatty Acids (g)1.65.81363%
Omega-6 Fatty Acids (g)1710.8264%
Total Fiber (g)5025.150%
Soluble Fiber (g)05.4
Insoluble Fiber (g)06.3
Cholesterol (mg)080
VitaminsTargetRecipeMax%
Vitamin A (IU)3000408510000136%
Vitamin B6 (mg)1.35.9100453%
Vitamin B12 (ug)2.47.2300%
Vitamin C (mg)902162000240%
Vitamin D (IU)600256400043%
Vitamin E (IU)20961000482%
Vitamin K (ug)1201411%
Thiamin (mg)1.27.073589%
Riboflavin (mg)1.35.828448%
Niacin (mg)1630.55135191%
Folate (ug)4005731000143%
Pantothenic Acid (mg)523.791476%
Biotin (ug)30125416%
Choline (mg)550568.8253500103%
MineralsTargetRecipeMax%
Calcium (g)11.172.5117%
Chloride (g)2.32.1393.693%
Chromium (ug)351027%
Copper (mg)0.93.40710379%
Iodine (ug)1501751100117%
Iron (mg)841.568745520%
Magnesium (mg)420657.1156%
Manganese (mg)2.38.46911368%
Molybdenum (ug)453702000821%
Phosphorus (g)0.72.9344419%
Potassium (g)3.54.543130%
Selenium (ug)5576400138%
Sodium (g)1.52.1232.3142%
Sulfur (g)21.575%
Zinc (mg)1116.361840149%

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