Name: Planilha base ingredientes
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0g Oat Flour/Powder; 0g Soy Protein, unflavored; 0g Brown Sugar; 0g Ground Flax; 0g Hershey's Cocoa Powder, Special Dark; 0g Lecithin; 0g Potassium Gluconate; 2g Iodized Salt; 0g emergen-c; 0g Canola Oil; 0g Coconut sugar; 15g Olive Oil; 120g Farinha de Aveia WS Naturais; 0g Farinha de Aveia Integral Gaiatri; 0g Farinha de Aveia Vitao; 0g Açucar Mascavo Doce Brasil; 80g Açucar Mascvo Arma Zen; 0g Açucar Mascavo Puxa-Puxa; 0g Açucar Mascavo Gaiatri; 0g Farinha de Linhaça Vitao; 0g Farinha de Linhaça Dourada Gaiatri; 30g Farinha de Linhaça Dourada Arma Zen; 15g Cacau em Pó Gaiatri; 0g Soy Protein Soyplex; 0g Soy Protein Performance; 0pill Lecitina de Soja Orient Mix; 15g Lecitina de Soja Naturalis; 0pill Ultra Soya Lecithin Natural Wealth; 0g Farinha de Maracujá dar Day't; 0g Lecitina de Soya Grings

Amount		Ingredient	$ / day	Source
0	g	Oat Flour/Powder	$0.00	Amazon
0	g	Soy Protein, unflavored	$0.00	Trader Joe’s
0	g	Brown Sugar	$0.00	Grocery
0	g	Ground Flax	$0.00	Amazon
0	g	Hershey's Cocoa Powder, Special Dark	$0.00	Amazon
0	g	Lecithin	$0.00	Amazon
0	g	Potassium Gluconate	$0.00	Amazon
2	g	Iodized Salt	$0.00	Grocery
0	g	emergen-c	$0.00	Amazon
0	g	Canola Oil	$0.00	Walmart
0	g	Coconut sugar	$0.00
15	g	Olive Oil	$0.26	Local
120	g	Farinha de Aveia WS Naturais	$1.08	Irmaos Terra
0	g	Farinha de Aveia Integral Gaiatri	$0.00	Mundo Verde
0	g	Farinha de Aveia Vitao	$0.00	Mundo Verde
0	g	Açucar Mascavo Doce Brasil	$0.00	Mundo Verde
80	g	Açucar Mascvo Arma Zen	$0.83	Mundo Verde
0	g	Açucar Mascavo Puxa-Puxa	$0.00	Mundo Verde
0	g	Açucar Mascavo Gaiatri	$0.00	Mundo Verde
0	g	Farinha de Linhaça Vitao	$0.00	Mundo Verde
0	g	Farinha de Linhaça Dourada Gaiatri	$0.00	Mundo Verde
30	g	Farinha de Linhaça Dourada Arma Zen	$0.62	Mundo Verde
15	g	Cacau em Pó Gaiatri	$0.49	Mundo Verde
0	g	Soy Protein Soyplex	$0.00	Mundo Verde
0	g	Soy Protein Performance	$0.00	Mundo Verde
0	pill	Lecitina de Soja Orient Mix	$0.00	Mundo Verde
15	g	Lecitina de Soja Naturalis	$4.66	Mundo Verde
0	pill	Ultra Soya Lecithin Natural Wealth	$0.00	Mundo Verde
0	g	Farinha de Maracujá dar Day't	$0.00	Mundo Verde
0	g	Lecitina de Soya Grings	$0.00	Irmaos Terra
0	g	Farinha de Linhaça dourada Jasmine	$0.00	Irmaos Terra
1	g	Vitamin C Crystals Now	$0.28	Irmaos Terra
0	g	Guaraná em Pó Montan	$0.00	Irmaos Terra
15	g	Farinha de Maracujá Louro Verde	$0.59	Via Verde
0	g	SoyNata Natu's	$0.00	Prezunic
60	g	SupraSoy	$3.98	Prezunic
60	g	SoyMilke Olvebra	$3.78	Prezunic
0	ml	Oleo de Canola	$0.00	Prezunic
15	ml	Oleo de Milho	$0.00	Prezunic
0	g	Soylait Jasmine	$0.00	Mundo Verde
0	g	Maltodextrin Max Titanium	$0.00	Via Verde
1	pill	Rainbow Light Men's Multivitamin	$0.53	Rainbow Light
150	g	Soja	$1.49	Casas Pedro
Amounts for: Total Daily Cost:			$18.60	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 23% Protein, 32% Fat

Calories2287

% Daily Values*

91%

Total Carbohydrate260g

285%

Dietary Fiber 80g

103%

Protein134g

177%

Total Fat82g

Saturated Fat17g

Monounsaturated Fat18g

Polyunsaturated Fat28g

386%

Omega-3 Fatty Acids6g

77%

Omega-6 Fatty Acids13g

Cholesterol0mg

Calcium 115%	•	Vitamin A 167%
Chloride 0%	•	Vitamin B6 1965%
Chromium 571%	•	Vitamin B12 1145%
Copper 252%	•	Vitamin C 175%
Iodine 69%	•	Vitamin D 133%
Iron 215%	•	Vitamin E 167%
Magnesium 29%	•	Vitamin K 96%
Manganese 126%	•	Thiamin 2134%
Molybdenum 167%	•	Riboflavin 1985%
Phosphorus 128%	•	Niacin 186%
Potassium 39%	•	Folate 242%
Selenium 364%	•	Pantothenic Acid 536%
Sodium 74%	•	Biotin 546%
Sulfur 0%	•	Choline 4%
Zinc 245%

* Percent Daily Values are based on "made1988". 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	0	g	Powder	Amazon	2495	$11.48	$0.00		0	0.0	0.00
2	Soy Protein, unflavored	0	g	Powder	Trader Joe’s	907	$19.95	$0.00		0	0.0	0.00
3	Brown Sugar	0	g	Powder	Grocery	0	$0.00	$0.00		0	0.0	0.00
4	Ground Flax	0	g	Powder	Amazon	1814	$9.88	$0.00		0	0.0	0.00
5	Hershey's Cocoa Powder, Special Dark	0	g	Powder	Amazon	1360	$17.88	$0.00		0	0.0	0.00
6	Lecithin	0	g	Powder	Amazon	1814	$38.92	$0.00		0	0.0	0.00
7	Potassium Gluconate	0	g	Powder	Amazon	454	$13.93	$0.00		0	0.0	0.00
8	Iodized Salt	2	g	Powder	Grocery	0	$0.00	$0.00	0	0	0.0	0.00
9	emergen-c	0	g	Powder	Amazon	264	$8.97	$0.00		0	0.0	0.00
10	Canola Oil	0	g	Liquid	Walmart	1278	$2.82	$0.00		0	0.0	0.00
11	Coconut sugar	0	g	Powder		454	$0.00	$0.00		0	0.0	0.00
12	Olive Oil	15	g	Liquid	Local	918	$16.00	$0.26	61	129	0.0	0.00
13	Farinha de Aveia WS Naturais	120	g	Powder	Irmaos Terra	500	$4.50	$1.08	4	408	64.8	18.00
14	Farinha de Aveia Integral Gaiatri	0	g	Powder	Mundo Verde	500	$4.95	$0.00		0	0.0	0.00
15	Farinha de Aveia Vitao	0	g	Powder	Mundo Verde	250	$2.50	$0.00		0	0.0	0.00
16	Açucar Mascavo Doce Brasil	0	g	Powder	Mundo Verde	1000	$8.25	$0.00		0	0.0	0.00
17	Açucar Mascvo Arma Zen	80	g	Powder	Mundo Verde	500	$5.20	$0.83	6	288	80.0	0.00
18	Açucar Mascavo Puxa-Puxa	0	g	Powder	Mundo Verde	500	$4.75	$0.00		0	0.0	0.00
19	Açucar Mascavo Gaiatri	0	g	Powder	Mundo Verde	1000	$9.70	$0.00		0	0.0	0.00
20	Farinha de Linhaça Vitao	0	g	Powder	Mundo Verde	200	$3.80	$0.00		0	0.0	0.00
21	Farinha de Linhaça Dourada Gaiatri	0	g	Powder	Mundo Verde	200	$6.30	$0.00		0	0.0	0.00
22	Farinha de Linhaça Dourada Arma Zen	30	g	Powder	Mundo Verde	500	$10.35	$0.62	17	148	13.0	4.20
23	Cacau em Pó Gaiatri	15	g	Powder	Mundo Verde	200	$6.60	$0.49	13	38	2.3	3.00
24	Soy Protein Soyplex	0	g	Powder	Mundo Verde	300	$27.30	$0.00		0	0.0	0.00
25	Soy Protein Performance	0	g	Powder	Mundo Verde	320	$47.10	$0.00		0	0.0	0.00
26	Lecitina de Soja Orient Mix	0	pill	Pill	Mundo Verde	70	$27.95	$0.00		0	0.0	0.00
27	Lecitina de Soja Naturalis	15	g	Powder	Mundo Verde	160	$49.75	$4.66	11	105	1.2	0.00
28	Ultra Soya Lecithin Natural Wealth	0	pill	Pill	Mundo Verde	100	$60.90	$0.00		0	0.0	0.00
29	Farinha de Maracujá dar Day't	0	g	Powder	Mundo Verde	150	$10.70	$0.00		0	0.0	0.00
30	Lecitina de Soya Grings	0	g	Paste	Irmaos Terra	300	$12.50	$0.00		0	0.0	0.00
31	Farinha de Linhaça dourada Jasmine	0	g	Powder	Irmaos Terra	200	$6.40	$0.00		0	0.0	0.00
32	Vitamin C Crystals Now	1	g	Powder	Irmaos Terra	227	$62.50	$0.28	227	0	0.0	0.00
33	Guaraná em Pó Montan	0	g	Powder	Irmaos Terra	200	$7.80	$0.00		0	0.0	0.00
34	Farinha de Maracujá Louro Verde	15	g	Powder	Via Verde	200	$7.90	$0.59	13	32	6.0	1.50
35	SoyNata Natu's	0	g	Powder	Prezunic	300	$0.00	$0.00		0	0.0	0.00
36	SupraSoy	60	g	Powder	Prezunic	300	$19.90	$3.98	5	204	18.0	14.22
37	SoyMilke Olvebra	60	g	Powder	Prezunic	300	$18.90	$3.78	5	292	24.0	15.00
38	Oleo de Canola	0	ml	Liquid	Prezunic	900	$0.00	$0.00		0	0.0	0.00
39	Oleo de Milho	15	ml	Liquid	Prezunic	900	$0.00	$0.00	60	125	0.0	0.00
40	Soylait Jasmine	0	g	Powder	Mundo Verde	300	$12.35	$0.00		0	0.0	0.00
41	Maltodextrin Max Titanium	0	g	Powder	Via Verde	1000	$10.00	$0.00		0	0.0	0.00
42	Rainbow Light Men's Multivitamin	1	pill	Pill	Rainbow Light	30	$15.99	$0.53	30	0	0.0	0.00
43	Soja	150	g	Powder	Casas Pedro	1000	$9.90	$1.49	7	519	51.0	78.00
	Total						$614.57	$18.60		2287	260.3	133.92
	Target									2077	286.0	130.00
	% Reached									110%	91%	103%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2077	2287	110%
Carbohydrates (g)	286	260.3	91%
Protein (g)	130	133.92	103%
Total Fat (g)	46	81.61	177%
Saturated Fat (g)	0	16.57
Monounsaturated Fat (g)	0	18.06
Polyunsaturated Fat (g)	0	28.22
Omega-3 Fatty Acids (g)	1.6	6.18	386%
Omega-6 Fatty Acids (g)	17	13.07	77%
Total Fiber (g)	28	79.7	285%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	25.5	100	1965%
Vitamin B12 (ug)	2.4	27.5		1145%
Vitamin C (mg)	90	158	2000	175%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	33	1000	167%
Vitamin K (ug)	120	115		96%
Thiamin (mg)	1.2	25.604		2134%
Riboflavin (mg)	1.3	25.804		1985%
Niacin (mg)	16	29.8	35	186%
Folate (ug)	400	968	1000	242%
Pantothenic Acid (mg)	5	26.8		536%
Biotin (ug)	30	164		546%
Choline (mg)	550	20	3500	4%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.15	2.5	115%
Chloride (g)	2.3	0	3.6	0%
Chromium (ug)	35	200		571%
Copper (mg)	0.9	2.264	10	252%
Iodine (ug)	150	104	1100	69%
Iron (mg)	8	17.1667	45	215%
Magnesium (mg)	420	122.3		29%
Manganese (mg)	2.3	2.9	11	126%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0.899	4	128%
Potassium (g)	3.5	1.351		39%
Selenium (ug)	55	200	400	364%
Sodium (g)	1.5	1.113	2.3	74%
Sulfur (g)	2	0		0%
Zinc (mg)	11	27	40	245%

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Parent Recipes:	Author	Last Updated	Created
Hacker School v1 (Base Recipe)	Workman	14 Apr '14	27 Sep '13
refrence Hacker School v.1 (Base Recipe)	automaticjack	27 Sep '13	27 Sep '13
Copy of refrence Hacker School v.1 (Base Recipe)	automaticjack	27 Sep '13	27 Sep '13
This recipe	made1988	4 Oct '13	27 Sep '13
Recipes based on this one:
made1988	made1988	15 Mar '15	4 Oct '13

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