Name: Poor Man's Mass Gainer (3180 kcal)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 300g Maseca Corn Flour; 90g Flaxseed Meal; 65g Soy protein isolate; 160g Optimum Nutrition Serious Mass; 50g Canola Oil; 35g Soybean Oil; 5g MSM Sulfur Powder; 6g Potassium Gluconate; 2g Iodised Salt; 2g Salt Substitute (Potassium Chloride); 3g Choline Bitartrate; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 1pill Vitamin D Supplement

Amount		Ingredient	$ / day	Source
300	g	Maseca Corn Flour	$0.42	Walmart
90	g	Flaxseed Meal	$0.70	Amazon
65	g	Soy protein isolate	$0.54	Honeyville
160	g	Optimum Nutrition Serious Mass	$1.80	Amazon
50	g	Canola Oil	$0.11	Walmart
35	g	Soybean Oil	$0.43	Amazon
5	g	MSM Sulfur Powder	$0.27	Amazon
6	g	Potassium Gluconate	$0.18	Amazon
2	g	Iodised Salt	$0.00	Local
2	g	Salt Substitute (Potassium Chloride)	$0.05	Amazon
3	g	Choline Bitartrate	$0.11	Amazon
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Amazon
1	pill	Vitamin D Supplement	$0.03	Amazon
Amounts for: Total Daily Cost:			$4.69	Add Ingredients to Amazon Cart

Lactose Intolerant Weight-gaining Economic

Nutrition Facts

Amount Per Day

45% Carb, 16% Protein, 39% Fat

Calories3182

% Daily Values*

142%

Total Carbohydrate357g

172%

Dietary Fiber 52g

100%

Protein126g

252%

Total Fat141g

Saturated Fat14g

Monounsaturated Fat45g

Polyunsaturated Fat64g

479%

Omega-3 Fatty Acids27g

226%

Omega-6 Fatty Acids38g

Cholesterol38mg

Calcium 104%	•	Vitamin A 195%
Chloride 145%	•	Vitamin B6 321%
Chromium 142%	•	Vitamin B12 360%
Copper 146%	•	Vitamin C 119%
Iodine 158%	•	Vitamin D 187%
Iron 294%	•	Vitamin E 288%
Magnesium 142%	•	Vitamin K 96%
Manganese 183%	•	Thiamin 447%
Molybdenum 108%	•	Riboflavin 276%
Phosphorus 222%	•	Niacin 342%
Potassium 109%	•	Folate 173%
Selenium 202%	•	Pantothenic Acid 367%
Sodium 116%	•	Biotin 347%
Sulfur 148%	•	Choline 127%
Zinc 229%

* Percent Daily Values are based on "FirstImperator's thekryz's accummulated German DGE, EU and US Recommendations (male, 21-50, 2000 kcal/day, moderate diet)". 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	Maseca Corn Flour	300	g	Powder	Walmart	1996	$2.80	$0.42	7	1100	230.0	30.00
2	Flaxseed Meal	90	g	Powder	Amazon	1812	$14.16	$0.70	20	511	1.5	19.71
3	Soy protein isolate	65	g	Powder	Honeyville	19958	$166.48	$0.54	307	221	4.8	52.45
4	Optimum Nutrition Serious Mass	160	g	Powder	Amazon	5344	$60.28	$1.80	33	599	120.7	23.95
5	Canola Oil	50	g	Liquid	Walmart	1278	$2.82	$0.11	26	442	0.0	0.00
6	Soybean Oil	35	g	Liquid	Amazon	896	$10.94	$0.43	26	309	0.0	0.00
7	MSM Sulfur Powder	5	g	Powder	Amazon	200	$10.93	$0.27	40	0	0.0	0.00
8	Potassium Gluconate	6	g	Powder	Amazon	454	$13.56	$0.18	76	0	0.0	0.00
9	Iodised Salt	2	g	Powder	Local	500	$0.90	$0.00	250	0	0.0	0.00
10	Salt Substitute (Potassium Chloride)	2	g	Powder	Amazon	532	$12.44	$0.05	266	0	0.0	0.00
11	Choline Bitartrate	3	g	Powder	Amazon	500	$18.24	$0.11	167	0	0.0	0.00
12	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
13	Vitamin D Supplement	1	pill	Pill	Amazon	180	$5.39	$0.03	180	0	0.0	0.00
	Total						$335.93	$4.69		3182	357.1	126.12
	Target									2012	252.0	126.00
	% Reached									158%	142%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2012	3182	158%
Carbohydrates (g)	252	357.1	142%
Protein (g)	126	126.12	100%
Total Fat (g)	56	140.95	252%
Saturated Fat (g)	0	14.36
Monounsaturated Fat (g)	0	45.45
Polyunsaturated Fat (g)	0	63.87
Omega-3 Fatty Acids (g)	5.67	27.16	479%
Omega-6 Fatty Acids (g)	17	38.47	226%
Total Fiber (g)	30	51.6	172%
Soluble Fiber (g)	0	6.9
Insoluble Fiber (g)	0	20.7
Cholesterol (mg)	0	38.323

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	6485	10000	195%
Vitamin B6 (mg)	1.5	4.8	100	321%
Vitamin B12 (ug)	3	10.8		360%
Vitamin C (mg)	100	119	2000	119%
Vitamin D (IU)	800	1496	4000	187%
Vitamin E (IU)	20.86	60	1000	288%
Vitamin K (ug)	120	115		96%
Thiamin (mg)	1.2	5.369		447%
Riboflavin (mg)	1.4	3.861		276%
Niacin (mg)	16	54.652	35	342%
Folate (ug)	400	692	1000	173%
Pantothenic Acid (mg)	6	22.041		367%
Biotin (ug)	50	174		347%
Choline (mg)	1220	1544.84	3500	127%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.04	2.5	104%
Chloride (g)	2.3	3.328	3.6	145%
Chromium (ug)	65	92		142%
Copper (mg)	1.25	1.829	10	146%
Iodine (ug)	200	316	1100	158%
Iron (mg)	14	41.2223	45	294%
Magnesium (mg)	420	595.2		142%
Manganese (mg)	3.5	6.393	11	183%
Molybdenum (ug)	75	81	2000	108%
Phosphorus (g)	0.7	1.557	4	222%
Potassium (g)	3.5	3.809		109%
Selenium (ug)	55	111	400	202%
Sodium (g)	1.5	1.738	2.3	116%
Sulfur (g)	2	2.97		148%
Zinc (mg)	11	25.2056	40	229%

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Poor Man's Mass Gainer (3180 kcal)

Nutrition Facts

Nutrient Profile: FirstImperator's thekryz's accummulated German DGE, EU and US Recommendations (male, 21-50, 2000 kcal/day, moderate diet)Change

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