Name: MMA & Grapplers Recipe v2 w/Added IRON and Ω Ratio
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 220g Oat Flour/Powder; 40g Flaxseed Meal; 4g Iodised Salt; 2g Choline bitartrate; 2g MSM Sulfur Powder; 10g Now Foods Potassium Gluconate (Amazon); 55g Soy Protein, unflavored; 1pill Nature's Bounty E-400 Iu Natural Pure D-alpha; 1pill Kirkland Signature Maximum Strength Vitamin D3 2000 I.U. 600 Softgels; 1pill Kirkland Vitamin C with Rose Hips and Citrus Bioflavonoid Complex (1000 mg); 385g Bob's Red Mill Rye Flour Light; 61g MRM Metabolic Whey, French Vanilla, 5-Pounds; 0g Olive Oil

Amount		Ingredient	$ / day	Source
220	g	Oat Flour/Powder	$1.15	Amazon
40	g	Flaxseed Meal	$0.34	Amazon
4	g	Iodised Salt	$0.01	local
2	g	Choline bitartrate	$0.02	Amazon
2	g	MSM Sulfur Powder	$0.11	Amazon
10	g	Now Foods Potassium Gluconate (Amazon)	$0.31	Amazon
55	g	Soy Protein, unflavored	$1.21	Trader Joe’s
1	pill	Nature's Bounty E-400 Iu Natural Pure D-alpha	$0.09	Amazon
1	pill	Kirkland Signature Maximum Strength Vitamin D3 2000 I.U. 600 Softgels	$0.02	Amazon
1	pill	Kirkland Vitamin C with Rose Hips and Citrus Bioflavonoid Complex (1000 mg)	$0.04	Amazon
385	g	Bob's Red Mill Rye Flour Light	$2.24	Amazon
61	g	MRM Metabolic Whey, French Vanilla, 5-Pounds	$1.26	Amazon
0	g	Olive Oil	$0.00	Local
Amounts for: Total Daily Cost:			$6.80	Add Ingredients to Amazon Cart

Optimized nutrition for MMA & ground fighters. Protein & carb level optimized for ~160lb athlete. Added Vit C, D, E at levels shown to improve athletic performance in endurance athletes.

Nutrition Facts

Amount Per Day

63% Carb, 22% Protein, 15% Fat

Calories2966

% Daily Values*

98%

Total Carbohydrate472g

207%

Dietary Fiber 83g

134%

Protein161g

76%

Total Fat49g

Saturated Fat6g

Monounsaturated Fat7g

Polyunsaturated Fat10g

325%

Omega-3 Fatty Acids10g

225%

Omega-6 Fatty Acids11g

Cholesterol53mg

Calcium 82%	•	Vitamin A 111%
Chloride 104%	•	Vitamin B6 148%
Chromium 108%	•	Vitamin B12 100%
Copper 490%	•	Vitamin C 104%
Iodine 191%	•	Vitamin D 113%
Iron 146%	•	Vitamin E 105%
Magnesium 231%	•	Vitamin K 61%
Manganese 534%	•	Thiamin 360%
Molybdenum 978%	•	Riboflavin 139%
Phosphorus 386%	•	Niacin 131%
Potassium 125%	•	Folate 114%
Selenium 473%	•	Pantothenic Acid 203%
Sodium 146%	•	Biotin 664%
Sulfur 125%	•	Choline 174%
Zinc 251%

* Percent Daily Values are based on "Grappler's Profile". 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	220	g	Powder	Amazon	2495	$13.04	$1.15	11	889	145.2	33.00
2	Flaxseed Meal	40	g	Powder	Amazon	1814	$15.56	$0.34	45	214	11.6	7.20
3	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
4	Choline bitartrate	2	g	Powder	Amazon	500	$4.99	$0.02	250	0	0.0	0.00
5	MSM Sulfur Powder	2	g	Powder	Amazon	200	$11.46	$0.11	100	0	0.0	0.00
6	Now Foods Potassium Gluconate (Amazon)	10	g	Powder	Amazon	454	$14.05	$0.31	45	0	0.0	0.00
7	Soy Protein, unflavored	55	g	Powder	Trader Joe’s	907	$19.95	$1.21	16	209	1.9	43.62
8	Nature's Bounty E-400 Iu Natural Pure D-alpha	1	pill	Pill	Amazon	120	$10.44	$0.09	120	0	0.0	0.00
9	Kirkland Signature Maximum Strength Vitamin D3 2000 I.U. 600 Softgels	1	pill	Pill	Amazon	600	$13.32	$0.02	600	0	0.0	0.00
10	Kirkland Vitamin C with Rose Hips and Citrus Bioflavonoid Complex (1000 mg)	1	pill	Pill	Amazon	500	$19.37	$0.04	500	0	0.0	0.00
11	Bob's Red Mill Rye Flour Light	385	g	Powder	Amazon	2495	$14.50	$2.24	6	1413	308.8	30.80
12	MRM Metabolic Whey, French Vanilla, 5-Pounds	61	g	Powder	Amazon	2268	$47.01	$1.26	37	242	4.2	46.68
13	Olive Oil	0	g	Liquid	Local	918	$16.00	$0.00		0	0.0	0.00
	Total						$200.59	$6.80		2966	471.7	161.30
	Target									2700	480.0	120.00
	% Reached									110%	98%	134%
	Safe Maximum									0	560.0	160.00
	% Max Reached									N/A	84%	101%

Macro	Target	Recipe	Max	%
Calories (kcal)	2700	2966		110%
Carbohydrates (g)	480	471.7	560	98%
Protein (g)	120	161.3	160	134%
Total Fat (g)	65	49.3	93	76%
Saturated Fat (g)	0	5.5	13
Monounsaturated Fat (g)	0	7.15	40
Polyunsaturated Fat (g)	0	9.57	40
Omega-3 Fatty Acids (g)	3	9.75	10	325%
Omega-6 Fatty Acids (g)	5	11.23	15	225%
Total Fiber (g)	40	82.8		207%
Soluble Fiber (g)	0	6.6
Insoluble Fiber (g)	0	7.7
Cholesterol (mg)	0	53.043	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3319	10000	111%
Vitamin B6 (mg)	1.7	2.5	100	148%
Vitamin B12 (ug)	4	4		100%
Vitamin C (mg)	1000	1040	3000	104%
Vitamin D (IU)	2000	2266	5000	113%
Vitamin E (IU)	400	421	1500	105%
Vitamin K (ug)	120	73		61%
Thiamin (mg)	1.2	4.321		360%
Riboflavin (mg)	1.3	1.804	2	139%
Niacin (mg)	16	20.896	35	131%
Folate (ug)	400	455	1000	114%
Pantothenic Acid (mg)	5	10.173		203%
Biotin (ug)	30	199	200	664%
Choline (mg)	550	958.84	3500	174%

Minerals	Target	Recipe	Max	%
Calcium (g)	1.5	1.23	3.5	82%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	38	600	108%
Copper (mg)	0.9	4.412	10	490%
Iodine (ug)	150	287	1100	191%
Iron (mg)	24	35.079	45	146%
Magnesium (mg)	420	970.7		231%
Manganese (mg)	2.3	12.273	15	534%
Molybdenum (ug)	45	440	2000	978%
Phosphorus (g)	0.7	2.702	4	386%
Potassium (g)	3.5	4.368	6	125%
Selenium (ug)	55	260	400	473%
Sodium (g)	1.5	2.193	2.3	146%
Sulfur (g)	2	2.51		125%
Zinc (mg)	11	27.6383	40	251%

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Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	1 Oct '13
Strength/Conditioning v6 Ω DHA/EPA ALA Ratio (Copy of Basic Complete Soylent - "Bachelor Chow")	cheapskate88	29 Jan '14	13 Nov '13
Grapplers Recipe v1 w/Added IRON and Ω Ratio	gururise	14 Nov '13	14 Nov '13
This recipe	gururise	16 Nov '13	14 Nov '13
Recipes based on this one:
Aveon's Backpacking Meal(Macro Only)	aveon	18 Nov '13	17 Nov '13

MMA & Grapplers Recipe v2 w/Added IRON and Ω Ratio Bodybuilding

Nutrition Facts

Nutrient Profile: Grappler's Profile Change

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MMA & Grapplers Recipe v2 w/Added IRON and Ω Ratio Bodybuilding

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Nutrient Profile: Grappler's ProfileChange

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Nutrient Profile: Grappler's Profile Change