Name: Rower's Chow
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 75g Oat Flour/Powder; 75g Brown Sugar; 30g Ground Flax Seed; 18g Soy Lecithin Granules; 9g Potassium Citrate; 6g MSM Sulfur Powder; 6g NOW Foods Magnesium Citrate Powder; 3g Calcium Carbonate; 3g Iodized Table Salt; 20g Olive Oil; 30ml Coconut Oil; 1pill Rainbow Light Men's Multivitamin; 150g NOW Whey Protein Isolate

Amount		Ingredient	$ / day	Source
75	g	Oat Flour/Powder	$0.18	Honeyville Farms
75	g	Brown Sugar	$0.10	CostCo
30	g	Ground Flax Seed	$0.23	Amazon
18	g	Soy Lecithin Granules	$0.35	Amazon
9	g	Potassium Citrate	$0.32	Amazon
6	g	MSM Sulfur Powder	$0.15	Amazon
6	g	NOW Foods Magnesium Citrate Powder	$0.16	Amazon
3	g	Calcium Carbonate	$0.04	Amazon
3	g	Iodized Table Salt	$0.00	Publix
20	g	Olive Oil	$0.10	CostCo
30	ml	Coconut Oil	$0.44	Amazon
1	pill	Rainbow Light Men's Multivitamin	$0.12	Amazon
150	g	NOW Whey Protein Isolate	$3.64	Bodybuilding.com
Amounts for: Total Daily Cost:			$5.82	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

29% Carb, 32% Protein, 39% Fat

Calories1923

% Daily Values*

54%

Total Carbohydrate136g

46%

Dietary Fiber 13g

177%

Protein150g

125%

Total Fat81g

Saturated Fat33g

Monounsaturated Fat20g

Polyunsaturated Fat14g

447%

Omega-3 Fatty Acids7g

37%

Omega-6 Fatty Acids6g

Cholesterol27mg

Calcium 147%	•	Vitamin A 167%
Chloride 83%	•	Vitamin B6 1940%
Chromium 571%	•	Vitamin B12 1042%
Copper 296%	•	Vitamin C 134%
Iodine 90%	•	Vitamin D 133%
Iron 65%	•	Vitamin E 1076%
Magnesium 297%	•	Vitamin K 124%
Manganese 250%	•	Thiamin 2167%
Molybdenum 500%	•	Riboflavin 1933%
Phosphorus 127%	•	Niacin 169%
Potassium 131%	•	Folate 213%
Selenium 424%	•	Pantothenic Acid 509%
Sodium 100%	•	Biotin 500%
Sulfur 109%	•	Choline 104%
Zinc 215%

* Percent Daily Values are based on "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	Oat Flour/Powder	75	g	Powder	Honeyville Farms	22680	$54.48	$0.18	302	330	44.4	11.03
2	Brown Sugar	75	g	Powder	CostCo	3175	$4.39	$0.10	42	281	75.0	0.00
3	Ground Flax Seed	30	g	Powder	Amazon	1812	$14.00	$0.23	60	160	8.7	5.40
4	Soy Lecithin Granules	18	g	Powder	Amazon	1812	$35.00	$0.35	101	135	2.3	0.00
5	Potassium Citrate	9	g	Powder	Amazon	1000	$35.00	$0.32	111	0	0.0	0.00
6	MSM Sulfur Powder	6	g	Powder	Amazon	1000	$25.00	$0.15	167	0	0.0	0.00
7	NOW Foods Magnesium Citrate Powder	6	g	Powder	Amazon	227	$6.00	$0.16	38	0	0.0	0.00
8	Calcium Carbonate	3	g	Powder	Amazon	340	$4.00	$0.04	113	0	0.0	0.00
9	Iodized Table Salt	3	g	Powder	Publix	737	$0.45	$0.00	246	0	0.0	0.00
10	Olive Oil	20	g	Liquid	CostCo	5480	$26.79	$0.10	274	170	0.0	0.00
11	Coconut Oil	30	ml	Liquid	Amazon	3785	$55.95	$0.44	126	257	0.0	0.00
12	Rainbow Light Men's Multivitamin	1	pill	Pill	Amazon	150	$18.00	$0.12	150	0	0.0	0.00
13	NOW Whey Protein Isolate	150	g	Powder	Bodybuilding.com	4536	$109.96	$3.64	30	589	5.4	133.93
	Total						$389.02	$5.82		1923	135.7	150.35
	Target									2000	250.0	85.00
	% Reached									96%	54%	177%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1923	96%
Carbohydrates (g)	250	135.7	54%
Protein (g)	85	150.35	177%
Total Fat (g)	65	81.1	125%
Saturated Fat (g)		32.99
Monounsaturated Fat (g)		19.71
Polyunsaturated Fat (g)		13.53
Omega-3 Fatty Acids (g)	1.6	7.16	447%
Omega-6 Fatty Acids (g)	17	6.37	37%
Total Fiber (g)	28	13	46%
Soluble Fiber (g)		2.3
Insoluble Fiber (g)		2.6
Cholesterol (mg)	0	26.786

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	25.2	100	1940%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	90	120	2000	134%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	215	1000	1076%
Vitamin K (ug)	120	149		124%
Thiamin (mg)	1.2	26.005		2167%
Riboflavin (mg)	1.3	25.123		1933%
Niacin (mg)	16	27.055	35	169%
Folate (ug)	400	850	1000	213%
Pantothenic Acid (mg)	5	25.447		509%
Biotin (ug)	30	150		500%
Choline (mg)	550	572.928	3500	104%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.47	2.5	147%
Chloride (g)	2.3	1.92	3.6	83%
Chromium (ug)	35	200		571%
Copper (mg)	0.9	2.66	10	296%
Iodine (ug)	150	135	1100	90%
Iron (mg)	8	5.2064	45	65%
Magnesium (mg)	420	1245.3		297%
Manganese (mg)	2.3	5.75	11	250%
Molybdenum (ug)	45	225	2000	500%
Phosphorus (g)	0.7	0.892	4	127%
Potassium (g)	3.5	4.583		131%
Selenium (ug)	55	233	400	424%
Sodium (g)	1.5	1.506	2.3	100%
Sulfur (g)	2	2.17		109%
Zinc (mg)	11	23.6958	40	215%

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Rower's Chow

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change