Name: Micro / Macro - Isotonic
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2pill Optimum Nutrition Opti-Women Multivitamin; 2pill NOW Foods Calcium & Magnesium; 23g Potassium Gluconate; 2g MSM Sulfur; 24g Lecithin; 4g Table Salt; 15g Linseed Meal (Flaxseed); 100g Rice protein isolate - natural; 50ml Peanut Oil; 130g Maltodextrin; 130g Dextrose Monohydrate; 35g Psyllium Husk; 0g Possible Source of Choline; 0g Possible Source of Phosphorous

Amount		Ingredient	$ / day	Source
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.35	iherb
2	pill	NOW Foods Calcium & Magnesium	$0.10	iHerb
23	g	Potassium Gluconate	$0.61	iherb
2	g	MSM Sulfur	$0.11	bulk nutrients
24	g	Lecithin	$0.73	Coles/Woolworths
4	g	Table Salt	$0.01	Coles/Woolworths
15	g	Linseed Meal (Flaxseed)	$0.16	Coles/Woolworths
100	g	Rice protein isolate - natural	$1.40	Bulk Nutrients
50	ml	Peanut Oil	$0.28	Coles/Woolworths
130	g	Maltodextrin	$0.62	Bulk Nutrients
130	g	Dextrose Monohydrate	$0.49	Bulk Nutrients
35	g	Psyllium Husk	$0.61	Coles/Woolworths
0	g	Possible Source of Choline	$0.00	PureBulk
0	g	Possible Source of Phosphorous	$0.00	PureBulk
Amounts for: Total Daily Cost:			$5.48	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 18% Protein, 31% Fat

Calories2062

% Daily Values*

101%

Total Carbohydrate253g

117%

Dietary Fiber 33g

103%

Protein87g

104%

Total Fat68g

Saturated Fat12g

Monounsaturated Fat22g

Polyunsaturated Fat13g

227%

Omega-3 Fatty Acids4g

101%

Omega-6 Fatty Acids17g

Cholesterol0mg

Calcium 122%	•	Vitamin A 167%
Chloride 106%	•	Vitamin B6 1544%
Chromium 343%	•	Vitamin B12 4167%
Copper 242%	•	Vitamin C 278%
Iodine 133%	•	Vitamin D 100%
Iron 256%	•	Vitamin E 653%
Magnesium 151%	•	Vitamin K 321%
Manganese 234%	•	Thiamin 1687%
Molybdenum 156%	•	Riboflavin 1541%
Phosphorus 117%	•	Niacin 128%
Potassium 116%	•	Folate 153%
Selenium 134%	•	Pantothenic Acid 403%
Sodium 108%	•	Biotin 833%
Sulfur 100%	•	Choline 133%
Zinc 142%

* 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	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iherb	120	$21.28	$0.35	60	0	0.0	0.00
2	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.83	$0.10	125	0	0.0	0.00
3	Potassium Gluconate	23	g	Powder	iherb	454	$12.10	$0.61	20	0	0.0	0.00
4	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
5	Lecithin	24	g	Powder	Coles/Woolworths	200	$6.10	$0.73	8	176	5.6	1.60
6	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
7	Linseed Meal (Flaxseed)	15	g	Powder	Coles/Woolworths	500	$5.21	$0.16	33	69	1.0	2.92
8	Rice protein isolate - natural	100	g	Powder	Bulk Nutrients	20000	$279.00	$1.40	200	373	6.1	81.20
9	Peanut Oil	50	ml	Liquid	Coles/Woolworths	1000	$5.63	$0.28	20	403	0.0	0.00
10	Maltodextrin	130	g	Powder	Bulk Nutrients	5000	$24.00	$0.62	38	497	123.5	0.00
11	Dextrose Monohydrate	130	g	Powder	Bulk Nutrients	5000	$19.00	$0.49	38	481	117.0	0.00
12	Psyllium Husk	35	g	Powder	Coles/Woolworths	500	$8.73	$0.61	14	63	0.0	1.40
13	Possible Source of Choline	0	g	Powder	PureBulk	0	$0.00	$0.00		0	0.0	0.00
14	Possible Source of Phosphorous	0	g	Powder	PureBulk	0	$0.00	$0.00		0	0.0	0.00
	Total						$408.88	$5.48		2062	253.2	87.13
	Target									2000	250.0	85.00
	% Reached									103%	101%	103%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2062	103%
Carbohydrates (g)	250	253.2	101%
Protein (g)	85	87.13	103%
Total Fat (g)	65	67.89	104%
Saturated Fat (g)		11.96
Monounsaturated Fat (g)		21.9
Polyunsaturated Fat (g)		13.05
Omega-3 Fatty Acids (g)	1.6	3.64	227%
Omega-6 Fatty Acids (g)	17	17.2	101%
Total Fiber (g)	28	32.9	117%
Soluble Fiber (g)		20.1
Insoluble Fiber (g)		8.6
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	20.1	100	1544%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	250	2000	278%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	131	1000	653%
Vitamin K (ug)	120	386		321%
Thiamin (mg)	1.2	20.24		1687%
Riboflavin (mg)	1.3	20.03		1541%
Niacin (mg)	16	20.465	35	128%
Folate (ug)	400	613	1000	153%
Pantothenic Acid (mg)	5	20.15		403%
Biotin (ug)	30	250		833%
Choline (mg)	550	731.805	3500	133%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.22	2.5	122%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.18	10	242%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	20.455	45	256%
Magnesium (mg)	420	633.8		151%
Manganese (mg)	2.3	5.375	11	234%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	0.816	4	117%
Potassium (g)	3.5	4.075		116%
Selenium (ug)	55	74	400	134%
Sodium (g)	1.5	1.627	2.3	108%
Sulfur (g)	2	2		100%
Zinc (mg)	11	15.645	40	142%

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Parent Recipes:	Author	Last Updated	Created
Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix (chocolate)	nwthomas	13 Jul '13	13 Jul '13
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Almond flour mix	nwthomas	23 Jul '13	23 Jul '13
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Nick Thomas' ketogenic mix	nwthomas	6 Aug '13	27 Aug '13
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Micro / Macro - Isotonic

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