Name: Red Dragon
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 136g Now Foods 100% Whey Protein Isolate; 2 tbsp Psyllium Husk Powder; 4g Table Salt, iodized; 4ml Fish Oil - Nature's Answer Omega-3; 95ml Chosen Foods Avocado Oil; 2pill Now Foods Vitamin D-3 & K-2; 1g Emergen-C; 2g NOW Foods Magnesium Citrate Powder; 310g Masa harina; 414 cups Whole Milk; 1 capsule Daily Multivitamin Powder Capsule; 3 scoop Choline Bitartrate; 1100ml Water; 3g NOW Potassium Gluconate; 68g Rice protein powder, 77% protein by weight

Amount		Volume		Ingredient	$ / day	Source
136	g			Now Foods 100% Whey Protein Isolate	$3.11	Amazon
11	g	2	tbsp	Psyllium Husk Powder	$0.23	Amazon
4	g			Table Salt, iodized	$0.03	Local
4	ml			Fish Oil - Nature's Answer Omega-3	$0.12	Amazon
95	ml			Chosen Foods Avocado Oil	$1.48	Amazon
2	pill			Now Foods Vitamin D-3 & K-2	$0.10	Amazon (S)
1	g			Emergen-C	$0.00
2	g			NOW Foods Magnesium Citrate Powder	$0.00
310	g			Masa harina	$0.31	Amazon
1000	ml	414	cups	Whole Milk	$0.89	Local
1	pill	1	capsule	Daily Multivitamin Powder Capsule	$0.32	Amazon
1.5	g	3	scoop	Choline Bitartrate	$0.19	Amazon
1100	ml			Water	$0.00
3	g			NOW Potassium Gluconate	$0.09	Amazon
68	g			Rice protein powder, 77% protein by weight	$0.99	Bulk foods
Amounts for: Total Daily Cost:					$7.86	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

36% Carb, 27% Protein, 37% Fat

Calories3434

% Daily Values*

110%

Total Carbohydrate307g

126%

Dietary Fiber 35g

112%

Protein234g

151%

Total Fat141g

Saturated Fat34g

Monounsaturated Fat73g

Polyunsaturated Fat16g

143%

Omega-3 Fatty Acids2g

104%

Omega-6 Fatty Acids18g

Cholesterol140mg

Calcium 234%	•	Vitamin A 324%
Chloride 125%	•	Vitamin B6 910%
Chromium 346%	•	Vitamin B12 4473%
Copper 145%	•	Vitamin C 244%
Iodine 122%	•	Vitamin D 501%
Iron 285%	•	Vitamin E 154%
Magnesium 188%	•	Vitamin K 145%
Manganese 159%	•	Thiamin 1237%
Molybdenum 167%	•	Riboflavin 926%
Phosphorus 219%	•	Niacin 134%
Potassium 100%	•	Folate 135%
Selenium 273%	•	Pantothenic Acid 324%
Sodium 150%	•	Biotin 100%
Sulfur 270%	•	Choline 140%
Zinc 177%

* Percent Daily Values are based on "sandra'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	Now Foods 100% Whey Protein Isolate	136	g	Powder	Amazon	4540	$103.84	$3.11	33	534	0.0	121.43
2	Psyllium Husk Powder	11	g	Powder	Amazon	680	$13.98	$0.23	62	42	9.8	0.00
3	Table Salt, iodized	4	g	Powder	Local	737	$5.40	$0.03	184	0	0.0	0.00
4	Fish Oil - Nature's Answer Omega-3	4	ml	Liquid	Amazon	480	$13.99	$0.12	120	32	0.0	0.00
5	Chosen Foods Avocado Oil	95	ml	Liquid	Amazon	2000	$31.22	$1.48	21	834	0.0	0.00
6	Now Foods Vitamin D-3 & K-2	2	pill	Pill	Amazon (S)	120	$5.94	$0.10	60	0	0.0	0.00
7	Emergen-C	1	g	Powder		0	$0.00	$0.00	0	3	0.7	0.00
8	NOW Foods Magnesium Citrate Powder	2	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
9	Masa harina	310	g	Powder	Amazon	2000	$1.99	$0.31	6	1132	236.5	28.83
10	Whole Milk	1000	ml	Liquid	Local	3936	$3.49	$0.89	4	610	47.8	31.50
11	Daily Multivitamin Powder Capsule	1	pill	Powder	Amazon	30	$9.69	$0.32	30	0	0.0	0.00
12	Choline Bitartrate	1.5	g	Powder	Amazon	100	$12.96	$0.19	67	0	0.0	0.00
13	Water	1100	ml	Liquid		0	$0.00	$0.00	0	0	0.0	0.00
14	NOW Potassium Gluconate	3	g	Powder	Amazon	454	$14.05	$0.09	151	0	0.0	0.00
15	Rice protein powder, 77% protein by weight	68	g	Powder	Bulk foods	11339	$165.00	$0.99	167	247	12.4	52.55
	Total						$381.55	$7.86		3434	307.1	234.30
	Target									2795	280.0	210.00
	% Reached									123%	110%	112%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2795	3434	123%
Carbohydrates (g)	280	307.1	110%
Protein (g)	210	234.3	112%
Total Fat (g)	93	140.56	151%
Saturated Fat (g)	0	33.84
Monounsaturated Fat (g)	0	73.11
Polyunsaturated Fat (g)	0	15.99
Omega-3 Fatty Acids (g)	1.6	2.28	143%
Omega-6 Fatty Acids (g)	17	17.62	104%
Total Fiber (g)	28	35.1	126%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	140.286

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	9720	10000	324%
Vitamin B6 (mg)	1.3	11.8	100	910%
Vitamin B12 (ug)	2.4	107.3		4473%
Vitamin C (mg)	90	220	2000	244%
Vitamin D (IU)	600	3004	4000	501%
Vitamin E (IU)	20	31	1000	154%
Vitamin K (ug)	120	174		145%
Thiamin (mg)	1.2	14.843		1237%
Riboflavin (mg)	1.3	12.04		926%
Niacin (mg)	16	21.458	35	134%
Folate (ug)	400	540	1000	135%
Pantothenic Acid (mg)	5	16.184		324%
Biotin (ug)	30	30		100%
Choline (mg)	550	769.66	3500	140%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.34	2.5	234%
Chloride (g)	2.3	2.867	3.6	125%
Chromium (ug)	35	121		346%
Copper (mg)	0.9	1.308	10	145%
Iodine (ug)	150	183	1100	122%
Iron (mg)	8	22.818	45	285%
Magnesium (mg)	420	789.4		188%
Manganese (mg)	2.3	3.647	11	159%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	1.536	4	219%
Potassium (g)	3.5	3.507		100%
Selenium (ug)	55	150	400	273%
Sodium (g)	1.5	2.254	2.3	150%
Sulfur (g)	2	5.39		270%
Zinc (mg)	11	19.5073	40	177%

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Parent Recipes:	Author	Last Updated	Created
This recipe	sandra	14 Sep '17	11 Sep '17
Recipes based on this one:
Copy of Red Dragon	hit	17 Sep '17	16 Sep '17

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