Name: Pancake Schmoylent 1600 cal (50/25/25)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 11/2 cups Oat Flour; 11/4 cups Rice Flour; 1 cup Vanilla Rice Protein; 11/2 tsp Potassium Citrate; 1 tbsp Psyllium Husk Powder; 1/2 tsp Iodized Salt; 11/4 tsp Calcium Citrate; 1/2 tsp Choline Bitartrate; 1/2 tsp Magnesium Citrate; 31/2 tbsp Canola Oil; 1pill Kirkland Daily Multivitamin; 1portion Vitamin D & K Liquid; 30g Syrups, maple

Amount		Volume		Ingredient	$ / day	Source
115	g	1½	cups	Oat Flour	$0.85	Amazon
115	g	1¼	cups	Rice Flour	$0.60	Amazon
90	g	1	cup	Vanilla Rice Protein	$1.98	Amazon
11.25	g	1½	tsp	Potassium Citrate	$0.56	Amazon
12	g	1	tbsp	Psyllium Husk Powder	$0.18	Amazon
4	g	½	tsp	Iodized Salt	$0.01	Amazon
3.5	g	1¼	tsp	Calcium Citrate	$0.18	Amazon
1.8	g	½	tsp	Choline Bitartrate	$0.23	Amazon
1.8	g	½	tsp	Magnesium Citrate	$0.10	Amazon
33	ml	3½	tbsp	Canola Oil	$0.27	Amazon
1	pill			Kirkland Daily Multivitamin	$0.04	Amazon
1	portion			Vitamin D & K Liquid	$0.04	Amazon
30	g			Syrups, maple	$0.00	Local
Amounts for: Total Daily Cost:					$5.05	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 23% Protein, 26% Fat

Calories1631

% Daily Values*

119%

Total Carbohydrate208g

101%

Dietary Fiber 25g

116%

Protein93g

120%

Total Fat47g

Saturated Fat5g

Monounsaturated Fat25g

Polyunsaturated Fat14g

109%

Omega-3 Fatty Acids3g

343%

Omega-6 Fatty Acids10g

Cholesterol0mg

Calcium 122%	•	Vitamin A 500%
Chloride 107%	•	Vitamin B6 201%
Chromium 175%	•	Vitamin B12 250%
Copper 168%	•	Vitamin C 125%
Iodine 225%	•	Vitamin D 150%
Iron 199%	•	Vitamin E 165%
Magnesium 178%	•	Vitamin K 114%
Manganese 508%	•	Thiamin 226%
Molybdenum 611%	•	Riboflavin 202%
Phosphorus 175%	•	Niacin 177%
Potassium 100%	•	Folate 135%
Selenium 203%	•	Pantothenic Acid 224%
Sodium 122%	•	Biotin 100%
Sulfur 197%	•	Choline 179%
Zinc 201%

* Percent Daily Values are based on "Jo's Nutrient Profile - Snacking & Dinner". 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	115	g	Powder	Amazon	4082	$30.10	$0.85	35	465	75.9	17.25
2	Rice Flour	115	g	Powder	Amazon	4082	$21.39	$0.60	35	421	92.1	6.84
3	Vanilla Rice Protein	90	g	Powder	Amazon	1361	$29.99	$1.98	15	330	9.0	69.00
4	Potassium Citrate	11.25	g	Powder	Amazon	500	$24.96	$0.56	44	0	0.0	0.00
5	Psyllium Husk Powder	12	g	Powder	Amazon	680	$9.99	$0.18	57	45	10.7	0.00
6	Iodized Salt	4	g	Powder	Amazon	737	$2.09	$0.01	184	0	0.0	0.00
7	Calcium Citrate	3.5	g	Powder	Amazon	250	$12.96	$0.18	71	0	0.0	0.00
8	Choline Bitartrate	1.8	g	Powder	Amazon	100	$12.96	$0.23	56	0	0.0	0.00
9	Magnesium Citrate	1.8	g	Powder	Amazon	250	$13.96	$0.10	139	0	0.0	0.00
10	Canola Oil	33	ml	Liquid	Amazon	1361	$10.99	$0.27	41	292	0.0	0.00
11	Kirkland Daily Multivitamin	1	pill	Pill	Amazon	500	$20.50	$0.04	500	0	0.0	0.00
12	Vitamin D & K Liquid	1	portion	Liquid	Amazon	600	$23.50	$0.04	600	0	0.0	0.00
13	Syrups, maple	30	g	Liquid	Local	0	$0.00	$0.00	0	78	20.1	0.01
	Total						$213.39	$5.05		1631	207.8	93.10
	Target									1410	175.0	80.00
	% Reached									116%	119%	116%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1410	1631	116%
Carbohydrates (g)	175	207.8	119%
Protein (g)	80	93.1	116%
Total Fat (g)	39	46.62	120%
Saturated Fat (g)	0	4.72
Monounsaturated Fat (g)	0	24.73
Polyunsaturated Fat (g)	0	13.52
Omega-3 Fatty Acids (g)	3	3.26	109%
Omega-6 Fatty Acids (g)	3	10.3	343%
Total Fiber (g)	25	25.2	101%
Soluble Fiber (g)	0	3.5
Insoluble Fiber (g)	0	4
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	3500	10000	500%
Vitamin B6 (mg)	1.3	2.6	100	201%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	75	94	2000	125%
Vitamin D (IU)	600	900	4000	150%
Vitamin E (IU)	22.4	37	1000	165%
Vitamin K (ug)	90	102		114%
Thiamin (mg)	1.1	2.484		226%
Riboflavin (mg)	1.1	2.22		202%
Niacin (mg)	14	24.728	35	177%
Folate (ug)	400	541	1000	135%
Pantothenic Acid (mg)	5	11.183		224%
Biotin (ug)	30	30		100%
Choline (mg)	425	761.601	3500	179%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.22	2.5	122%
Chloride (g)	2.3	2.472	3.6	107%
Chromium (ug)	20	35		175%
Copper (mg)	0.9	1.515	10	168%
Iodine (ug)	150	338	1100	225%
Iron (mg)	18	35.8515	45	199%
Magnesium (mg)	310	552.1		178%
Manganese (mg)	1.8	9.152	11	508%
Molybdenum (ug)	45	275	2000	611%
Phosphorus (g)	0.7	1.223	4	175%
Potassium (g)	4.7	4.708		100%
Selenium (ug)	55	112	400	203%
Sodium (g)	1.5	1.835	2.3	122%
Sulfur (g)	2	3.94		197%
Zinc (mg)	8	16.041	40	201%

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Pancake Schmoylent 1600 cal (50/25/25)

Nutrition Facts

Nutrient Profile: Jo's Nutrient Profile - Snacking & DinnerChange

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Nutrient Profile: Jo's Nutrient Profile - Snacking & Dinner Change