Name: Low FODMAP - Basic Formula
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 11/2 cups Whey Protein Isolate; 11/2 cups Maltodextrin; 1/2 cup Gluten Free Oat Flour; 3 tbsp Acacia Fiber; 4 tsp Potassium Gluconate; 2/3 tsp Iodized Salt; 41/2 tsp Sunflower Lecithin; 1/2 scoop Optimal Multivitamin Powder; 21/2 tbsp Hershey's Special Dark Cocoa; 0.0625 tsp Stevia; 9 tsp Canola Oil; 1/2 tsp Cod Liver Oil

Amount		Volume		Ingredient	$ / day	Source
125	g	1½	cups	Whey Protein Isolate	$3.42	Amazon
195	g	1½	cups	Maltodextrin	$1.08	Amazon
60	g	½	cup	Gluten Free Oat Flour	$0.41	Amazon
20	g	3	tbsp	Acacia Fiber	$0.61	Amazon
14	g	4	tsp	Potassium Gluconate	$0.41	Amazon
4	g	⅔	tsp	Iodized Salt	$0.03	Amazon
11	g	4½	tsp	Sunflower Lecithin	$0.41	Amazon
2.4	g	½	scoop	Optimal Multivitamin Powder	$0.67	Amazon
12.5	g	2½	tbsp	Hershey's Special Dark Cocoa	$0.16	Amazon
0.125	g	0.0625	tsp	Stevia	$0.02	Amazon
45	ml	9	tsp	Canola Oil	$0.19	Amazon
2.5	ml	½	tsp	Cod Liver Oil	$0.06	Amazon
Amounts for: Total Daily Cost:					$7.46	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 25% Protein, 25% Fat

Calories2029

% Daily Values*

100%

Total Carbohydrate251g

105%

Dietary Fiber 30g

100%

Protein125g

103%

Total Fat58g

Saturated Fat7g

Monounsaturated Fat32g

Polyunsaturated Fat17g

Omega-3 Fatty Acids5g

Omega-6 Fatty Acids12g

Cholesterol35mg

Calcium 104%	•	Vitamin A 279%
Chloride 106%	•	Vitamin B6 504%
Chromium 171%	•	Vitamin B12 1224%
Copper 188%	•	Vitamin C 243%
Iodine 188%	•	Vitamin D 121%
Iron 114%	•	Vitamin E 507%
Magnesium 123%	•	Vitamin K 117%
Manganese 211%	•	Thiamin 337%
Molybdenum 111%	•	Riboflavin 872%
Phosphorus 184%	•	Niacin 176%
Potassium 108%	•	Folate 128%
Selenium 194%	•	Pantothenic Acid 1148%
Sodium 145%	•	Biotin 833%
Sulfur 149%	•	Choline 102%
Zinc 171%

* Percent Daily Values are based on "U.S. Government DRI - Male - 2000 calories (50/25/25 Macronutrients)". 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	Whey Protein Isolate	125	g	Powder	Amazon	4540	$124.05	$3.42	36	491	2.2	111.61
2	Maltodextrin	195	g	Powder	Amazon	5440	$29.99	$1.08	28	728	183.4	0.00
3	Gluten Free Oat Flour	60	g	Powder	Amazon	2495	$16.99	$0.41	42	240	39.0	10.50
4	Acacia Fiber	20	g	Powder	Amazon	340	$10.29	$0.61	17	77	18.5	0.00
5	Potassium Gluconate	14	g	Powder	Amazon	454	$13.30	$0.41	32	0	0.0	0.00
6	Iodized Salt	4	g	Powder	Amazon	737	$6.00	$0.03	184	0	0.0	0.00
7	Sunflower Lecithin	11	g	Powder	Amazon	454	$17.09	$0.41	41	88	0.6	0.00
8	Optimal Multivitamin Powder	2.4	g	Powder	Amazon	144	$39.95	$0.67	60	0	0.0	0.00
9	Hershey's Special Dark Cocoa	12.5	g	Powder	Amazon	1356	$17.22	$0.16	108	25	7.5	2.50
10	Stevia	0.125	g	Powder	Amazon	85	$16.70	$0.02	680	0	0.0	0.00
11	Canola Oil	45	ml	Liquid	Amazon	8514	$36.27	$0.19	189	360	0.0	0.00
12	Cod Liver Oil	2.5	ml	Liquid	Amazon	473	$10.99	$0.06	189	20	0.0	0.00
	Total						$338.84	$7.46		2029	251.1	124.61
	Target									2000	250.0	125.00
	% Reached									101%	100%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2029	101%
Carbohydrates (g)	250	251.1	100%
Protein (g)	125	124.61	100%
Total Fat (g)	56	57.73	103%
Saturated Fat (g)	0	6.99
Monounsaturated Fat (g)	0	31.87
Polyunsaturated Fat (g)	0	16.75
Omega-3 Fatty Acids (g)	0	4.73
Omega-6 Fatty Acids (g)	0	12.31
Total Fiber (g)	28	29.5	105%
Soluble Fiber (g)	0	21.3
Insoluble Fiber (g)	0	8.1
Cholesterol (mg)	0	34.821

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8384	10000	279%
Vitamin B6 (mg)	1.3	6.6	100	504%
Vitamin B12 (ug)	2.4	29.4		1224%
Vitamin C (mg)	90	219	2000	243%
Vitamin D (IU)	600	725	4000	121%
Vitamin E (IU)	20	101	1000	507%
Vitamin K (ug)	120	140		117%
Thiamin (mg)	1.2	4.039		337%
Riboflavin (mg)	1.3	11.337		872%
Niacin (mg)	16	28.186	35	176%
Folate (ug)	400	513	1000	128%
Pantothenic Acid (mg)	5	57.418		1148%
Biotin (ug)	30	250		833%
Choline (mg)	550	559.35	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.04	2.5	104%
Chloride (g)	2.3	2.427	3.6	106%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	1.695	10	188%
Iodine (ug)	150	281	1100	188%
Iron (mg)	8	9.1385	45	114%
Magnesium (mg)	420	514.7		123%
Manganese (mg)	2.3	4.851	11	211%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.29	4	184%
Potassium (g)	3.5	3.774		108%
Selenium (ug)	55	107	400	194%
Sodium (g)	1.5	2.181	2.3	145%
Sulfur (g)	2	2.98		149%
Zinc (mg)	11	18.8429	40	171%

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This recipe	Teppo	19 Aug '18	9 Jun '17
Recipes based on this one:
Low FODMAP - Thick Texture	seamuslp	27 Apr '18	18 Dec '17

Low FODMAP - Basic Formula Gluten Free

Nutrition Facts

Nutrient Profile: U.S. Government DRI - Male - 2000 calories (50/25/25 Macronutrients)Change

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Low FODMAP - Basic Formula Gluten Free

Nutrition Facts

Nutrient Profile: U.S. Government DRI - Male - 2000 calories (50/25/25 Macronutrients)Change

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