| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 300 | g | Fine Powdered Oats | $2.22 | Bulk Powders |
| 100 | g | Soy Powder (Bulk Powders) | $3.60 | |
| 50 | g | Whey Protein Concentrate | $1.16 | Bulk Powders |
| 20 | g | Lecithin | $0.62 | Coles |
| 20 | g | Linseed Meal (Flaxseed) | $0.21 | Coles |
| 5 | g | Psyllium Husk Powder | $0.09 | Coles |
| 0.5 | pill | Opti-Women Multivitamin | $0.09 | iHerb |
Amounts for: Total Daily Cost: | $7.98 | Add Ingredients to Amazon Cart | ||
| Calcium 46% | • | Vitamin A 42% |
| Chloride | • | Vitamin B6 415% |
| Chromium 86% | • | Vitamin B12 1042% |
| Copper 114% | • | Vitamin C 139% |
| Iodine 46% | • | Vitamin D 75% |
| Iron 222% | • | Vitamin E 184% |
| Magnesium 152% | • | Vitamin K 96% |
| Manganese 250% | • | Thiamin 618% |
| Molybdenum 532% | • | Riboflavin 411% |
| Phosphorus 158% | • | Niacin 63% |
| Potassium 42% | • | Folate 66% |
| Selenium 178% | • | Pantothenic Acid 97% |
| Sodium | • | Biotin 408% |
| Sulfur | • | Choline 128% |
| Zinc 101% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2029 | 1965 | 2818 | 97% |
| Carbohydrates (g) | 254 | 186.9 | 74% | |
| Protein (g) | 101 | 168.35 | 167% | |
| Total Fat (g) | 68 | 56.5 | 83% | |
| Saturated Fat (g) | 0 | 12.29 | ||
| Monounsaturated Fat (g) | 0 | 0 | ||
| Polyunsaturated Fat (g) | 0 | 0 | ||
| Omega-3 Fatty Acids (g) | 1.3 | 6.02 | 463% | |
| Omega-6 Fatty Acids (g) | 13 | 18.77 | 144% | |
| Total Fiber (g) | 30 | 39.8 | 38 | 133% |
| Soluble Fiber (g) | 0 | 0 | ||
| Insoluble Fiber (g) | 0 | 0 | ||
| Cholesterol (mg) | 0 | 0 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 1250 | 10000 | 42% |
| Vitamin B6 (mg) | 1.3 | 5.4 | 50 | 415% |
| Vitamin B12 (ug) | 2.4 | 25 | 1042% | |
| Vitamin C (mg) | 45 | 63 | 139% | |
| Vitamin D (IU) | 200 | 150 | 3200 | 75% |
| Vitamin E (IU) | 15 | 28 | 447 | 184% |
| Vitamin K (ug) | 70 | 67 | 96% | |
| Thiamin (mg) | 1.2 | 7.42 | 618% | |
| Riboflavin (mg) | 1.3 | 5.34 | 411% | |
| Niacin (mg) | 16 | 10.12 | 35 | 63% |
| Folate (ug) | 400 | 263 | 1000 | 66% |
| Pantothenic Acid (mg) | 6 | 5.8 | 97% | |
| Biotin (ug) | 30 | 123 | 408% | |
| Choline (mg) | 550 | 705.44 | 3500 | 128% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 0.46 | 2.5 | 46% |
| Chloride (g) | 0 | 0 | ||
| Chromium (ug) | 35 | 30 | 86% | |
| Copper (mg) | 1.7 | 1.94 | 10 | 114% |
| Iodine (ug) | 150 | 69 | 1100 | 46% |
| Iron (mg) | 8 | 17.73 | 45 | 222% |
| Magnesium (mg) | 400 | 609.1 | 152% | |
| Manganese (mg) | 5.5 | 13.75 | 250% | |
| Molybdenum (ug) | 45 | 240 | 2000 | 532% |
| Phosphorus (g) | 1 | 1.584 | 4 | 158% |
| Potassium (g) | 3.8 | 1.596 | 42% | |
| Selenium (ug) | 70 | 125 | 400 | 178% |
| Sodium (g) | 0 | 1.189 | 2.3 | |
| Sulfur (g) | 0 | 1.63 | ||
| Zinc (mg) | 14 | 14.21 | 40 | 101% |
