Name: Michael
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2 cups Vanilla Rice Protein; 13/4 cups Oat Flour; 2 cups Maltodextrin; 1/2 cup Canola Oil; 1 capsule Multivitamin Powder Capsule; 2 tbsp Psyllium Husk Powder; 2 tsp Potassium Citrate; 11/4 tbsp Calcium/Magnesium; 1 tsp Iodized Salt; 2.5g Potassium chloride; 3 scoop Choline Bitartrate; 5g Creatine Monohydrate; 0.2g L-Theanine; 1g Pramiracetam; 1pill Multivitamin Pill

Amount		Volume		Ingredient	$ / day	Source
115	g	2	cups	Vanilla Rice Protein	$2.70	Amazon
125	g	1¾	cups	Oat Flour	$0.32	Amazon
156	g	2	cups	Maltodextrin	$0.44	Amazon
60	g	½	cup	Canola Oil	$0.11	Amazon
1	pill	1	capsule	Multivitamin Powder Capsule	$0.32	Amazon
20	g	2	tbsp	Psyllium Husk Powder	$0.41	Amazon
10	g	2	tsp	Potassium Citrate	$0.50	Amazon
8	g	1¼	tbsp	Calcium/Magnesium	$0.35	Amazon
2.8	g	1	tsp	Iodized Salt	$0.01	Amazon
2.5	g			Potassium chloride	$0.06	iHerb
1.75	g	3	scoop	Choline Bitartrate	$0.23	Amazon
5	g			Creatine Monohydrate	$0.17	Amazon
0.2	g			L-Theanine	$0.28	Amazon
1	g			Pramiracetam	$0.46	PowderCity
1	pill			Multivitamin Pill	$0.03	Amazon
Amounts for: Total Daily Cost:					$6.40	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

49% Carb, 20% Protein, 31% Fat

Calories2182

% Daily Values*

103%

Total Carbohydrate258g

110%

Dietary Fiber 31g

126%

Protein107g

113%

Total Fat73g

Saturated Fat6g

Monounsaturated Fat42g

Polyunsaturated Fat21g

354%

Omega-3 Fatty Acids6g

90%

Omega-6 Fatty Acids15g

Cholesterol0mg

Calcium 124%	•	Vitamin A 283%
Chloride 128%	•	Vitamin B6 935%
Chromium 443%	•	Vitamin B12 4417%
Copper 216%	•	Vitamin C 216%
Iodine 238%	•	Vitamin D 293%
Iron 493%	•	Vitamin E 357%
Magnesium 238%	•	Vitamin K 126%
Manganese 405%	•	Thiamin 1030%
Molybdenum 267%	•	Riboflavin 912%
Phosphorus 184%	•	Niacin 262%
Potassium 156%	•	Folate 235%
Selenium 305%	•	Pantothenic Acid 405%
Sodium 105%	•	Biotin 200%
Sulfur 257%	•	Choline 134%
Zinc 227%

* 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	Vanilla Rice Protein	115	g	Powder	Amazon	1360	$31.95	$2.70	12	460	11.5	88.17
2	Oat Flour	125	g	Powder	Amazon	22680	$57.99	$0.32	181	505	82.1	18.32
3	Maltodextrin	156	g	Powder	Amazon	22679	$64.00	$0.44	145	596	146.6	0.00
4	Canola Oil	60	g	Liquid	Amazon	1344	$2.49	$0.11	22	530	0.0	0.00
5	Multivitamin Powder Capsule	1	pill	Powder	Amazon	30	$9.69	$0.32	30	0	0.0	0.00
6	Psyllium Husk Powder	20	g	Powder	Amazon	680	$13.98	$0.41	34	76	17.8	0.00
7	Potassium Citrate	10	g	Powder	Amazon	500	$24.96	$0.50	50	0	0.0	0.00
8	Calcium/Magnesium	8	g	Powder	Amazon	227	$9.93	$0.35	28	0	0.0	0.00
9	Iodized Salt	2.8	g	Powder	Amazon	680	$2.47	$0.01	243	0	0.0	0.00
10	Potassium chloride	2.5	g	Powder	iHerb	227	$5.09	$0.06	91	0	0.0	0.00
11	Choline Bitartrate	1.75	g	Powder	Amazon	100	$12.96	$0.23	57	0	0.0	0.00
12	Creatine Monohydrate	5	g	Powder	Amazon	227	$7.63	$0.17	45	15	0.0	0.00
13	L-Theanine	0.2	g	Powder	Amazon	9	$12.59	$0.28	45	0	0.0	0.20
14	Pramiracetam	1	g	Powder	PowderCity	30	$13.95	$0.46	30	0	0.0	0.00
15	Multivitamin Pill	1	pill	Pill	Amazon	500	$16.78	$0.03	500	0	0.0	0.00
	Total						$286.46	$6.40		2182	258.0	106.69
	Target									2000	250.0	85.00
	% Reached									109%	103%	126%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2182	109%
Carbohydrates (g)	250	258	103%
Protein (g)	85	106.69	126%
Total Fat (g)	65	73.32	113%
Saturated Fat (g)		6.43
Monounsaturated Fat (g)		41.55
Polyunsaturated Fat (g)		21.05
Omega-3 Fatty Acids (g)	1.6	5.66	354%
Omega-6 Fatty Acids (g)	17	15.38	90%
Total Fiber (g)	28	30.7	110%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8500	10000	283%
Vitamin B6 (mg)	1.3	12.2	100	935%
Vitamin B12 (ug)	2.4	106		4417%
Vitamin C (mg)	90	195	2000	216%
Vitamin D (IU)	600	1756	4000	293%
Vitamin E (IU)	20	71	1000	357%
Vitamin K (ug)	120	152		126%
Thiamin (mg)	1.2	12.365		1030%
Riboflavin (mg)	1.3	11.856		912%
Niacin (mg)	16	41.843	35	262%
Folate (ug)	400	940	1000	235%
Pantothenic Acid (mg)	5	20.251		405%
Biotin (ug)	30	60		200%
Choline (mg)	550	737.495	3500	134%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.24	2.5	124%
Chloride (g)	2.3	2.942	3.6	128%
Chromium (ug)	35	155		443%
Copper (mg)	0.9	1.946	10	216%
Iodine (ug)	150	357	1100	238%
Iron (mg)	8	39.46	45	493%
Magnesium (mg)	420	1001.1		238%
Manganese (mg)	2.3	9.324	11	405%
Molybdenum (ug)	45	120	2000	267%
Phosphorus (g)	0.7	1.287	4	184%
Potassium (g)	3.5	5.454		156%
Selenium (ug)	55	168	400	305%
Sodium (g)	1.5	1.568	2.3	105%
Sulfur (g)	2	5.14		257%
Zinc (mg)	11	25	40	227%

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Parent Recipes:	Author	Last Updated	Created
Basics	csoltas	4 Aug '15	6 Jul '15
This recipe	michael.sokolow4	17 Aug '15	6 Jul '15

Michael

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