Name: Low Cal (approx 1300) with Wheatgrass Blend
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Oat Flour/Powder; 20g Mega Men® Maximum Nutrition (Milk Chocolate); 26g Bob's Red Mill Chia Seeds; 7g Potassium Gluconate; 3g MSM Sulfur Powder; 2g Morton's Iodized Sea Salt; 2g Salt Substitute (Potassium Chloride); 2g Choline Bitartrate; 1.5g Calcium/Magnesium 1000/500 mg; 5g Fish Oil; 29.5ml Extra Virgin Olive Oil; 0g Whey protein isolate

Amount		Ingredient	$ / day	Source
150	g	Oat Flour/Powder	$0.36	Amazon
20	g	Mega Men® Maximum Nutrition (Milk Chocolate)	$0.59	Amazon
26	g	Bob's Red Mill Chia Seeds	$0.36	Amazon (S)
7	g	Potassium Gluconate	$0.23	Amazon
3	g	MSM Sulfur Powder	$0.28	Amazon
2	g	Morton's Iodized Sea Salt	$0.02	Amazon
2	g	Salt Substitute (Potassium Chloride)	$0.05	Amazon
2	g	Choline Bitartrate	$0.07	Amazon
1.5	g	Calcium/Magnesium 1000/500 mg	$0.07	Amazon
5	g	Fish Oil	$0.49	Vitacost
29.5	ml	Extra Virgin Olive Oil	$0.36	Amazon
0	g	Whey protein isolate	$0.00	Amazon
Amounts for: Total Daily Cost:			$2.86	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

43% Carb, 11% Protein, 46% Fat

Calories1076

% Daily Values*

63%

Total Carbohydrate118g

115%

Dietary Fiber 29g

50%

Protein30g

132%

Total Fat55g

Saturated Fat8g

Monounsaturated Fat27g

Polyunsaturated Fat15g

550%

Omega-3 Fatty Acids6g

75%

Omega-6 Fatty Acids9g

Cholesterol37mg

Calcium 67%	•	Vitamin A 1137%
Chloride 126%	•	Vitamin B6 2274%
Chromium 282%	•	Vitamin B12 1225%
Copper 224%	•	Vitamin C 236%
Iodine 159%	•	Vitamin D 291%
Iron 45%	•	Vitamin E 77%
Magnesium 160%	•	Vitamin K 76%
Manganese 438%	•	Thiamin 2784%
Molybdenum 765%	•	Riboflavin 2691%
Phosphorus 129%	•	Niacin 243%
Potassium 63%	•	Folate 74%
Selenium 333%	•	Pantothenic Acid 594%
Sodium 68%	•	Biotin 588%
Sulfur 80%	•	Choline 205%
Zinc 259%

* 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	Oat Flour/Powder	150	g	Powder	Amazon	22680	$54.48	$0.36	151	606	99.0	22.50
2	Mega Men® Maximum Nutrition (Milk Chocolate)	20	g	Powder	Amazon	1020	$30.00	$0.59	51	59	8.2	3.53
3	Bob's Red Mill Chia Seeds	26	g	Powder	Amazon (S)	1812	$25.01	$0.36	70	126	11.0	4.30
4	Potassium Gluconate	7	g	Powder	Amazon	454	$14.64	$0.23	65	0	0.0	0.00
5	MSM Sulfur Powder	3	g	Powder	Amazon	200	$18.84	$0.28	67	0	0.0	0.00
6	Morton's Iodized Sea Salt	2	g	Powder	Amazon	1474	$12.74	$0.02	737	0	0.0	0.00
7	Salt Substitute (Potassium Chloride)	2	g	Powder	Amazon	532	$12.44	$0.05	266	0	0.0	0.00
8	Choline Bitartrate	2	g	Powder	Amazon	500	$18.24	$0.07	250	0	0.0	0.00
9	Calcium/Magnesium 1000/500 mg	1.5	g	Powder	Amazon	227	$9.99	$0.07	151	0	0.0	0.00
10	Fish Oil	5	g	Liquid	Vitacost	180	$17.49	$0.49	36	45	0.0	0.00
11	Extra Virgin Olive Oil	29.5	ml	Liquid	Amazon	3000	$36.27	$0.36	102	239	0.0	0.00
12	Whey protein isolate	0	g	Powder	Amazon	2270	$53.99	$0.00		0	0.0	0.00
	Total						$304.13	$2.86		1076	118.2	30.33
	Target									1500	188.0	61.00
	% Reached									72%	63%	50%
	Safe Maximum									2000	335.0	94.00
	% Max Reached									54%	35%	32%

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	1076	2000	72%
Carbohydrates (g)	188	118.2	335	63%
Protein (g)	61	30.33	94	50%
Total Fat (g)	42	55.49	80	132%
Saturated Fat (g)	0	8.41
Monounsaturated Fat (g)	0	27.49
Polyunsaturated Fat (g)	0	14.73
Omega-3 Fatty Acids (g)	1.1	6.05		550%
Omega-6 Fatty Acids (g)	12	8.99		75%
Total Fiber (g)	25	28.7		115%
Soluble Fiber (g)	0	11.2
Insoluble Fiber (g)	0	17.5
Cholesterol (mg)	0	37.379

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	7956	10000	1137%
Vitamin B6 (mg)	1.3	29.6	100	2274%
Vitamin B12 (ug)	2.4	29.4		1225%
Vitamin C (mg)	75	177	2000	236%
Vitamin D (IU)	600	1743	4000	291%
Vitamin E (IU)	30	23	1000	77%
Vitamin K (ug)	90	68		76%
Thiamin (mg)	1.1	30.623		2784%
Riboflavin (mg)	1.1	29.606		2691%
Niacin (mg)	14	33.958	35	243%
Folate (ug)	400	296	1000	74%
Pantothenic Acid (mg)	5	29.712		594%
Biotin (ug)	30	176		588%
Choline (mg)	425	870.814	3500	205%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.67	2.5	67%
Chloride (g)	2.3	2.903	3.6	126%
Chromium (ug)	25	71		282%
Copper (mg)	0.9	2.017	10	224%
Iodine (ug)	150	239	1100	159%
Iron (mg)	18	8.1589	45	45%
Magnesium (mg)	310	495.3		160%
Manganese (mg)	1.8	7.884	11	438%
Molybdenum (ug)	45	344	2000	765%
Phosphorus (g)	0.7	0.903	4	129%
Potassium (g)	4.7	2.971		63%
Selenium (ug)	55	183	400	333%
Sodium (g)	1.5	1.021	2.3	68%
Sulfur (g)	2	1.6		80%
Zinc (mg)	8	20.6967	40	259%

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This recipe	vanillalatte	17 Dec '14	8 Jun '14

Low Cal (approx 1300) with Wheatgrass Blend

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