Name: Liquid Nerd Scrapple without cocoa
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 50g Organic Blue (Purple) Corn Masa Flour; 100g Organic Coconut Flour; 75g Whey Protein Isolate (Unflavored); 26g Bob's Red Mill Chia Seeds; 12g Bob's Red Mill Soy Lecithin Granules; 4g Organic Ceylon Cinnamon Powder; 4g Sea Salt; 4g Potassium Citrate; 45ml Extra Virgin Olive Oil; 45ml MCT Oil; 1pill Kirkland Signature Daily Multi; 1pill Now Foods Vitamin D-3 & K-2; 1500ml Schuylkill champagne (Philadelphia tap water)

Amount		Ingredient	$ / day	Source
50	g	Organic Blue (Purple) Corn Masa Flour	$0.26	Amazon
100	g	Organic Coconut Flour	$0.42	Amazon (S)
75	g	Whey Protein Isolate (Unflavored)	$1.83	Amazon (S)
26	g	Bob's Red Mill Chia Seeds	$0.36	Amazon (S)
12	g	Bob's Red Mill Soy Lecithin Granules	$0.22	Amazon (S)
4	g	Organic Ceylon Cinnamon Powder	$0.25	Amazon
4	g	Sea Salt	$0.01	Amazon (S)
4	g	Potassium Citrate	$0.12	Amazon
45	ml	Extra Virgin Olive Oil	$0.54	Amazon
45	ml	MCT Oil	$0.85	Amazon
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
1	pill	Now Foods Vitamin D-3 & K-2	$0.05	Amazon (S)
1500	ml	Schuylkill champagne (Philadelphia tap water)	$0.00
Amounts for: Total Daily Cost:			$4.95	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

18% Carb, 23% Protein, 59% Fat

Calories1697

% Daily Values*

30%

Total Carbohydrate76g

195%

Dietary Fiber 55g

115%

Protein98g

168%

Total Fat109g

Saturated Fat59g

Monounsaturated Fat32g

Polyunsaturated Fat14g

330%

Omega-3 Fatty Acids5g

52%

Omega-6 Fatty Acids9g

Cholesterol9mg

Calcium 104%	•	Vitamin A 190%
Chloride 109%	•	Vitamin B6 243%
Chromium 100%	•	Vitamin B12 359%
Copper 283%	•	Vitamin C 137%
Iodine 100%	•	Vitamin D 233%
Iron 315%	•	Vitamin E 217%
Magnesium 105%	•	Vitamin K 119%
Manganese 238%	•	Thiamin 208%
Molybdenum 165%	•	Riboflavin 197%
Phosphorus 142%	•	Niacin 203%
Potassium 80%	•	Folate 182%
Selenium 213%	•	Pantothenic Acid 295%
Sodium 124%	•	Biotin 100%
Sulfur 201%	•	Choline 102%
Zinc 189%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 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	Organic Blue (Purple) Corn Masa Flour	50	g	Powder	Amazon	22680	$119.94	$0.26	454	183	38.1	4.64
2	Organic Coconut Flour	100	g	Powder	Amazon (S)	11340	$47.70	$0.42	113	292	21.3	21.65
3	Whey Protein Isolate (Unflavored)	75	g	Powder	Amazon (S)	2268	$55.24	$1.83	30	285	2.3	66.96
4	Bob's Red Mill Chia Seeds	26	g	Powder	Amazon (S)	1812	$25.01	$0.36	70	126	11.0	4.30
5	Bob's Red Mill Soy Lecithin Granules	12	g	Powder	Amazon (S)	1812	$33.75	$0.22	151	90	1.5	0.00
6	Organic Ceylon Cinnamon Powder	4	g	Powder	Amazon	453	$27.99	$0.25	113	10	2.0	0.16
7	Sea Salt	4	g	Powder	Amazon (S)	3628	$9.14	$0.01	907	0	0.0	0.00
8	Potassium Citrate	4	g	Powder	Amazon	1000	$28.96	$0.12	250	0	0.0	0.00
9	Extra Virgin Olive Oil	45	ml	Liquid	Amazon	3000	$36.27	$0.54	67	365	0.0	0.00
10	MCT Oil	45	ml	Liquid	Amazon	2838	$53.90	$0.85	63	347	0.0	0.00
11	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
12	Now Foods Vitamin D-3 & K-2	1	pill	Pill	Amazon (S)	120	$5.94	$0.05	120	0	0.0	0.00
13	Schuylkill champagne (Philadelphia tap water)	1500	ml	Liquid		0	$0.00	$0.00	0	0	0.0	0.00
	Total						$460.83	$4.95		1697	76.1	97.71
	Target									2000	250.0	85.00
	% Reached									85%	30%	115%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1697	85%
Carbohydrates (g)	250	76.1	30%
Protein (g)	85	97.71	115%
Total Fat (g)	65	109.17	168%
Saturated Fat (g)		58.71
Monounsaturated Fat (g)		32.39
Polyunsaturated Fat (g)		14.2
Omega-3 Fatty Acids (g)	1.6	5.29	330%
Omega-6 Fatty Acids (g)	17	8.91	52%
Total Fiber (g)	28	54.5	195%
Soluble Fiber (g)		5
Insoluble Fiber (g)		49.5
Cholesterol (mg)	0	9

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5710	10000	190%
Vitamin B6 (mg)	1.3	3.2	100	243%
Vitamin B12 (ug)	2.4	8.6		359%
Vitamin C (mg)	90	124	2000	137%
Vitamin D (IU)	600	1400	4000	233%
Vitamin E (IU)	20	43	1000	217%
Vitamin K (ug)	120	142		119%
Thiamin (mg)	1.2	2.494		208%
Riboflavin (mg)	1.3	2.555		197%
Niacin (mg)	16	32.427	35	203%
Folate (ug)	400	728	1000	182%
Pantothenic Acid (mg)	5	14.771		295%
Biotin (ug)	30	30		100%
Choline (mg)	550	560.324	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.04	2.5	104%
Chloride (g)	2.3	2.512	3.6	109%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	2.551	10	283%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	25.1863	45	315%
Magnesium (mg)	420	442.8		105%
Manganese (mg)	2.3	5.474	11	238%
Molybdenum (ug)	45	74	2000	165%
Phosphorus (g)	0.7	0.991	4	142%
Potassium (g)	3.5	2.785		80%
Selenium (ug)	55	117	400	213%
Sodium (g)	1.5	1.867	2.3	124%
Sulfur (g)	2	4.03		201%
Zinc (mg)	11	20.804	40	189%

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Liquid Nerd Scrapple without cocoa

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change