Name: Off-Day Strength/Conditioning v8 (With Ca/Mg)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 210g Oat Flour/Powder; 290g Maseca Corn Flour; 100g Whey protein isolate; 0g Now Foods 100% Whey Protein Isolate; 15g GNC Mega Men® Sport - Vanilla Bean; 15g Flaxseed Meal; 6g Potassium Citrate; 6g Iodised Salt; 0g Choline bitartrate; 1g NOW Foods Calcium/magnesium 1000/500 mg; 27g Canola Oil; 7g Carlson Labs Norwegian Cod Liver Oil; 0.002g Thorn Vitamin K2; 0g Optimum Nutrition Creatine Powder

Amount		Ingredient	$ / day	Source
210	g	Oat Flour/Powder	$0.50	Amazon
290	g	Maseca Corn Flour	$0.41	Walmart
100	g	Whey protein isolate	$1.40
0	g	Now Foods 100% Whey Protein Isolate	$0.00	Amazon
15	g	GNC Mega Men® Sport - Vanilla Bean	$0.51	eBay
15	g	Flaxseed Meal	$0.09	Amazon
6	g	Potassium Citrate	$0.23	PureBulk, Inc.
6	g	Iodised Salt	$0.01	local
0	g	Choline bitartrate	$0.00	Amazon
1	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.04	Amazon
27	g	Canola Oil	$0.06	Walmart
7	g	Carlson Labs Norwegian Cod Liver Oil	$0.79	Amazon
0.002	g	Thorn Vitamin K2	$0.11	Amazon
0	g	Optimum Nutrition Creatine Powder	$0.00	Amazon
Amounts for: Total Daily Cost:			$4.16	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

55% Carb, 22% Protein, 23% Fat

Calories2703

% Daily Values*

94%

Total Carbohydrate371g

146%

Dietary Fiber 41g

63%

Protein150g

101%

Total Fat70g

Saturated Fat8g

Monounsaturated Fat22g

Polyunsaturated Fat15g

439%

Omega-3 Fatty Acids7g

93%

Omega-6 Fatty Acids16g

Cholesterol40mg

Calcium 91%	•	Vitamin A 128%
Chloride 164%	•	Vitamin B6 1524%
Chromium 132%	•	Vitamin B12 801%
Copper 199%	•	Vitamin C 128%
Iodine 226%	•	Vitamin D 211%
Iron 163%	•	Vitamin E 174%
Magnesium 141%	•	Vitamin K 1709%
Manganese 415%	•	Thiamin 1769%
Molybdenum 997%	•	Riboflavin 1520%
Phosphorus 209%	•	Niacin 192%
Potassium 128%	•	Folate 218%
Selenium 288%	•	Pantothenic Acid 402%
Sodium 180%	•	Biotin 385%
Sulfur 144%	•	Choline 14%
Zinc 165%

* Percent Daily Values are based on "cheapskate88's 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	Oat Flour/Powder	210	g	Powder	Amazon	22680	$54.50	$0.50	108	848	138.0	30.87
2	Maseca Corn Flour	290	g	Powder	Walmart	1996	$2.80	$0.41	7	1063	222.3	29.00
3	Whey protein isolate	100	g	Powder		3991	$56.00	$1.40	40	360	0.0	84.00
4	Now Foods 100% Whey Protein Isolate	0	g	Powder	Amazon	4540	$122.95	$0.00		0	0.0	0.00
5	GNC Mega Men® Sport - Vanilla Bean	15	g	Powder	eBay	1170	$39.99	$0.51	78	50	6.5	3.85
6	Flaxseed Meal	15	g	Powder	Amazon	1814	$10.84	$0.09	121	80	4.3	2.70
7	Potassium Citrate	6	g	Powder	PureBulk, Inc.	500	$19.48	$0.23	83	0	0.0	0.00
8	Iodised Salt	6	g	Powder	local	500	$0.90	$0.01	83	0	0.0	0.00
9	Choline bitartrate	0	g	Powder	Amazon	500	$19.36	$0.00		0	0.0	0.00
10	NOW Foods Calcium/magnesium 1000/500 mg	1	g	Powder	Amazon	227	$9.99	$0.04	227	0	0.0	0.00
11	Canola Oil	27	g	Liquid	Walmart	1278	$2.82	$0.06	47	239	0.0	0.00
12	Carlson Labs Norwegian Cod Liver Oil	7	g	Liquid	Amazon	230	$25.89	$0.79	33	63	0.0	0.00
13	Thorn Vitamin K2	0.002	g	Liquid	Amazon	1	$65.00	$0.11	600	0	0.0	0.00
14	Optimum Nutrition Creatine Powder	0	g	Powder	Amazon	600	$14.89	$0.00		0	0.0	0.00
	Total						$445.41	$4.16		2703	371.2	150.42
	Target									3161	395.0	237.00
	% Reached									86%	94%	63%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	3161	2703	86%
Carbohydrates (g)	395	371.2	94%
Protein (g)	237	150.42	63%
Total Fat (g)	70	70.44	101%
Saturated Fat (g)		7.62
Monounsaturated Fat (g)		21.88
Polyunsaturated Fat (g)		14.79
Omega-3 Fatty Acids (g)	1.6	7.03	439%
Omega-6 Fatty Acids (g)	17	15.73	93%
Total Fiber (g)	28	40.9	146%
Soluble Fiber (g)		7.7
Insoluble Fiber (g)		10.1
Cholesterol (mg)	0	40.05

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3837	10000	128%
Vitamin B6 (mg)	1.3	19.8	100	1524%
Vitamin B12 (ug)	2.4	19.2		801%
Vitamin C (mg)	90	115	2000	128%
Vitamin D (IU)	600	1269	4000	211%
Vitamin E (IU)	20	35	1000	174%
Vitamin K (ug)	120	2050		1709%
Thiamin (mg)	1.2	21.231		1769%
Riboflavin (mg)	1.3	19.761		1520%
Niacin (mg)	16	30.676	35	192%
Folate (ug)	400	872	1000	218%
Pantothenic Acid (mg)	5	20.091		402%
Biotin (ug)	30	115		385%
Choline (mg)	550	74.649	3500	14%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.91	2.5	91%
Chloride (g)	2.3	3.782	3.6	164%
Chromium (ug)	35	46		132%
Copper (mg)	0.9	1.79	10	199%
Iodine (ug)	150	340	1100	226%
Iron (mg)	8	13.025	45	163%
Magnesium (mg)	420	593.5		141%
Manganese (mg)	2.3	9.545	11	415%
Molybdenum (ug)	45	449	2000	997%
Phosphorus (g)	0.7	1.465	4	209%
Potassium (g)	3.5	4.469		128%
Selenium (ug)	55	159	400	288%
Sodium (g)	1.5	2.705	2.3	180%
Sulfur (g)	2	2.88		144%
Zinc (mg)	11	18.1404	40	165%

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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	25 Nov '13
Strength/Conditioning v5 (With Ca/Mg Fe) Ω DHA/EPA ALA Ratio (Copy of Basic Complete Soylent - "Bachelor Chow")	cheapskate88	29 Nov '13	29 Nov '13
(training day) Strength/Conditioning v7 (With Ca/Mg) Ω DHA/EPA ALA Ratio (Copy of Basic Complete Soylent - "Bachelor Chow")	cheapskate88	28 Jan '17	30 Jan '17
(training day + BlueApron) Strength/Conditioning v7 (With Ca/Mg) Ω DHA/EPA ALA Ratio (Copy of Basic Complete Soylent - "Bachelor Chow")	cheapskate88	30 Jan '17	2 Feb '17
Copy of (training day + BlueApron) Strength/Conditioning v7 (With Ca/Mg) Ω DHA/EPA ALA Ratio (Copy of Basic Complete Soylent - "Bachelor Chow")	cheapskate88	2 Feb '17	5 Feb '17
402 cals left to 2000 (1598cal/164p/52f) Strength/Conditioning v8 (With Ca/Mg)	cheapskate88	10 Feb '17	15 Feb '17
Strength/Conditioning v8 (With Ca/Mg)	cheapskate88	24 Jan '18	16 Feb '19
This recipe	cheapskate88	16 Feb '19	16 Feb '19
Recipes based on this one:
Amelia's shake	cheapskate88	31 Aug '20	13 May '19
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Off-Day Strength/Conditioning v8 (With Ca/Mg) Private

Nutrition Facts

Nutrient Profile: cheapskate88's U.S. government DRI, male 19-50, 2000 calories Change

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Off-Day Strength/Conditioning v8 (With Ca/Mg) Private

Nutrition Facts

Nutrient Profile: cheapskate88's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: cheapskate88's U.S. government DRI, male 19-50, 2000 calories Change