Name: Low FODMAP - Thick Texture
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 11/4 cups Whey Protein Isolate; 1 cup Maltodextrin; 1/2 cup Gluten Free Oat Flour; 3 tbsp Acacia Fiber; 4 tsp Potassium Gluconate; 2/3 tsp Iodized Salt; 2 tbsp Sunflower Lecithin; 1/2 scoop Optimal Multivitamin Powder; 21/2 tbsp Hershey's Special Dark Cocoa; 1/8 tsp Stevia; 22/3 tbsp Canola Oil; 2/3 tsp Cod Liver Oil; 5 tbsp Potato Starch; 1/2 cup Rice protein powder; 100g Soy protein isolate

Amount		Volume		Ingredient	$ / day	Source
103.75	g	1¼	cups	Whey Protein Isolate	$2.83	Amazon
100	g	1	cup	Maltodextrin	$0.55	Amazon
60	g	½	cup	Gluten Free Oat Flour	$0.41	Amazon
13	g	3	tbsp	Acacia Fiber	$0.39	Amazon
14	g	4	tsp	Potassium Gluconate	$0.41	Amazon
4	g	⅔	tsp	Iodized Salt	$0.03	Amazon
15	g	2	tbsp	Sunflower Lecithin	$0.56	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
0.25	g	⅛	tsp	Stevia	$0.05	Amazon
40	ml	2⅔	tbsp	Canola Oil	$0.17	Amazon
3.5	ml	⅔	tsp	Cod Liver Oil	$0.08	Amazon
60	g	5	tbsp	Potato Starch	$0.26	Amazon
60	g	½	cup	Rice protein powder	$1.54	Amazon
100	g			Soy protein isolate	$0.00
Amounts for: Total Daily Cost:					$8.12	Add Ingredients to Amazon Cart

Low FODMAP basic formula with a thicker texture, thanks to potato starch. Carbohydrates reduced in favor of protein. Rice protein offsets the energy spike from whey protein. Perfect for low-FODMAP body builders.

Nutrition Facts

Amount Per Day

44% Carb, 30% Protein, 26% Fat

Calories2024

% Daily Values*

88%

Total Carbohydrate221g

96%

Dietary Fiber 27g

178%

Protein152g

87%

Total Fat57g

Saturated Fat7g

Monounsaturated Fat30g

Polyunsaturated Fat17g

289%

Omega-3 Fatty Acids5g

73%

Omega-6 Fatty Acids12g

Cholesterol36mg

Calcium 97%	•	Vitamin A 289%
Chloride 106%	•	Vitamin B6 485%
Chromium 171%	•	Vitamin B12 1193%
Copper 161%	•	Vitamin C 237%
Iodine 188%	•	Vitamin D 136%
Iron 217%	•	Vitamin E 488%
Magnesium 111%	•	Vitamin K 106%
Manganese 200%	•	Thiamin 321%
Molybdenum 111%	•	Riboflavin 856%
Phosphorus 222%	•	Niacin 161%
Potassium 103%	•	Folate 116%
Selenium 179%	•	Pantothenic Acid 1124%
Sodium 145%	•	Biotin 833%
Sulfur 233%	•	Choline 107%
Zinc 154%

* 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	Whey Protein Isolate	103.75	g	Powder	Amazon	4540	$124.05	$2.83	44	408	1.9	92.63
2	Maltodextrin	100	g	Powder	Amazon	5440	$29.99	$0.55	54	373	94.0	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	13	g	Powder	Amazon	340	$10.29	$0.39	26	50	12.0	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	15	g	Powder	Amazon	454	$17.09	$0.56	30	120	0.8	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	0.25	g	Powder	Amazon	85	$16.70	$0.05	340	0	0.0	0.00
11	Canola Oil	40	ml	Liquid	Amazon	8514	$36.27	$0.17	213	320	0.0	0.00
12	Cod Liver Oil	3.5	ml	Liquid	Amazon	473	$10.99	$0.08	135	28	0.0	0.00
13	Potato Starch	60	g	Powder	Amazon	2721	$11.80	$0.26	45	240	60.0	0.00
14	Rice protein powder	60	g	Powder	Amazon	1361	$34.99	$1.54	23	220	6.0	46.00
15	Soy protein isolate	100	g	Powder		1000	$0.00	$0.00	10	0	0.0	0.00
	Total						$385.63	$8.12		2024	221.1	151.63
	Target									2000	250.0	85.00
	% Reached									101%	88%	178%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2024	101%
Carbohydrates (g)	250	221.1	88%
Protein (g)	85	151.63	178%
Total Fat (g)	65	56.59	87%
Saturated Fat (g)		7.11
Monounsaturated Fat (g)		29.84
Polyunsaturated Fat (g)		16.62
Omega-3 Fatty Acids (g)	1.6	4.62	289%
Omega-6 Fatty Acids (g)	17	12.36	73%
Total Fiber (g)	28	27	96%
Soluble Fiber (g)		14.9
Insoluble Fiber (g)		8.1
Cholesterol (mg)	0	36.027

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8666	10000	289%
Vitamin B6 (mg)	1.3	6.3	100	485%
Vitamin B12 (ug)	2.4	28.6		1193%
Vitamin C (mg)	90	214	2000	237%
Vitamin D (IU)	600	815	4000	136%
Vitamin E (IU)	20	98	1000	488%
Vitamin K (ug)	120	127		106%
Thiamin (mg)	1.2	3.854		321%
Riboflavin (mg)	1.3	11.126		856%
Niacin (mg)	16	25.715	35	161%
Folate (ug)	400	464	1000	116%
Pantothenic Acid (mg)	5	56.182		1124%
Biotin (ug)	30	250		833%
Choline (mg)	550	587.938	3500	107%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.97	2.5	97%
Chloride (g)	2.3	2.427	3.6	106%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	1.448	10	161%
Iodine (ug)	150	281	1100	188%
Iron (mg)	8	17.3369	45	217%
Magnesium (mg)	420	465.3		111%
Manganese (mg)	2.3	4.604	11	200%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.556	4	222%
Potassium (g)	3.5	3.621		103%
Selenium (ug)	55	98	400	179%
Sodium (g)	1.5	2.178	2.3	145%
Sulfur (g)	2	4.65		233%
Zinc (mg)	11	16.9911	40	154%

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Low FODMAP - Thick Texture

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