Name: Simple Food V.1
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 200g Organic Blue (Purple) Corn Masa Flour; 36g Whey Protein Isolate (Unflavored); 26g Bob's Red Mill Chia Seeds; 20g Navitas Naturals Organic Raw Cacao; 11g Bob's Red Mill Soy Lecithin Granules; 5g Calcium & Magnesium Citrate; 4g Potassium Citrate; 4g Sea Salt; 4g Saigon Cinnamon Powder; 29.57ml Extra Virgin Olive Oil; 14.79ml MCT Oil; 1pill Rainbow Light Prenatal One Multivitamin

Amount		Ingredient	$ / day	Source
200	g	Organic Blue (Purple) Corn Masa Flour	$1.06	Amazon
36	g	Whey Protein Isolate (Unflavored)	$0.83	Amazon (S)
26	g	Bob's Red Mill Chia Seeds	$0.36	Amazon (S)
20	g	Navitas Naturals Organic Raw Cacao	$0.54	Amazon (S)
11	g	Bob's Red Mill Soy Lecithin Granules	$0.20	Amazon (S)
5	g	Calcium & Magnesium Citrate	$0.20	Amazon
4	g	Potassium Citrate	$0.12	Amazon
4	g	Sea Salt	$0.01	Amazon (S)
4	g	Saigon Cinnamon Powder	$0.08	Amazon
29.57	ml	Extra Virgin Olive Oil	$0.36	Amazon
14.79	ml	MCT Oil	$0.28	Amazon
1	pill	Rainbow Light Prenatal One Multivitamin	$0.16	Amazon (S)
Amounts for: Total Daily Cost:			$4.20	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

47% Carb, 15% Protein, 38% Fat

Calories1485

% Daily Values*

120%

Total Carbohydrate180g

154%

Dietary Fiber 32g

63%

Protein59g

113%

Total Fat66g

Saturated Fat22g

Monounsaturated Fat24g

Polyunsaturated Fat15g

327%

Omega-3 Fatty Acids5g

58%

Omega-6 Fatty Acids10g

Cholesterol4mg

Calcium 143%	•	Vitamin A 169%
Chloride 106%	•	Vitamin B6 1261%
Chromium 343%	•	Vitamin B12 1094%
Copper 421%	•	Vitamin C 128%
Iodine 100%	•	Vitamin D 104%
Iron 499%	•	Vitamin E 191%
Magnesium 239%	•	Vitamin K 92%
Manganese 221%	•	Thiamin 911%
Molybdenum 167%	•	Riboflavin 819%
Phosphorus 144%	•	Niacin 189%
Potassium 78%	•	Folate 240%
Selenium 291%	•	Pantothenic Acid 351%
Sodium 114%	•	Biotin 1000%
Sulfur 138%	•	Choline 83%
Zinc 222%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". 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	Organic Blue (Purple) Corn Masa Flour	200	g	Powder	Amazon	22680	$119.94	$1.06	113	730	152.6	18.56
2	Whey Protein Isolate (Unflavored)	36	g	Powder	Amazon (S)	2268	$52.42	$0.83	63	137	1.1	32.14
3	Bob's Red Mill Chia Seeds	26	g	Powder	Amazon (S)	1812	$25.01	$0.36	70	126	11.0	4.30
4	Navitas Naturals Organic Raw Cacao	20	g	Powder	Amazon (S)	908	$24.73	$0.54	45	46	11.6	3.92
5	Bob's Red Mill Soy Lecithin Granules	11	g	Powder	Amazon (S)	1812	$33.75	$0.20	165	83	1.4	0.00
6	Calcium & Magnesium Citrate	5	g	Powder	Amazon	227	$8.97	$0.20	45	0	0.0	0.00
7	Potassium Citrate	4	g	Powder	Amazon	1000	$28.96	$0.12	250	0	0.0	0.00
8	Sea Salt	4	g	Powder	Amazon (S)	3628	$9.14	$0.01	907	0	0.0	0.00
9	Saigon Cinnamon Powder	4	g	Powder	Amazon	606	$12.00	$0.08	152	10	2.0	0.16
10	Extra Virgin Olive Oil	29.57	ml	Liquid	Amazon	3000	$36.27	$0.36	101	240	0.0	0.00
11	MCT Oil	14.79	ml	Liquid	Amazon	2838	$53.90	$0.28	192	114	0.0	0.00
12	Rainbow Light Prenatal One Multivitamin	1	pill	Pill	Amazon (S)	150	$24.25	$0.16	150	0	0.0	0.00
	Total						$429.34	$4.20		1485	179.6	59.08
	Target									1500	150.0	94.00
	% Reached									99%	120%	63%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1485	99%
Carbohydrates (g)	150	179.6	120%
Protein (g)	94	59.08	63%
Total Fat (g)	58	65.57	113%
Saturated Fat (g)		22.33
Monounsaturated Fat (g)		23.97
Polyunsaturated Fat (g)		15.05
Omega-3 Fatty Acids (g)	1.6	5.23	327%
Omega-6 Fatty Acids (g)	17	9.82	58%
Total Fiber (g)	21	32.3	154%
Soluble Fiber (g)		7.3
Insoluble Fiber (g)		25
Cholesterol (mg)	0	4.32

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5083	10000	169%
Vitamin B6 (mg)	1.3	16.4	100	1261%
Vitamin B12 (ug)	2.4	26.3		1094%
Vitamin C (mg)	90	115	2000	128%
Vitamin D (IU)	600	622	4000	104%
Vitamin E (IU)	20	38	1000	191%
Vitamin K (ug)	120	110		92%
Thiamin (mg)	1.2	10.938		911%
Riboflavin (mg)	1.3	10.644		819%
Niacin (mg)	16	30.24	35	189%
Folate (ug)	400	961	1000	240%
Pantothenic Acid (mg)	5	17.542		351%
Biotin (ug)	30	300		1000%
Choline (mg)	550	454.631	3500	83%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.43	2.5	143%
Chloride (g)	2.3	2.44	3.6	106%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	3.79	10	421%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	39.9376	45	499%
Magnesium (mg)	420	1003.6		239%
Manganese (mg)	2.3	5.089	11	221%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	1.01	4	144%
Potassium (g)	3.5	2.718		78%
Selenium (ug)	55	160	400	291%
Sodium (g)	1.5	1.715	2.3	114%
Sulfur (g)	2	2.77		138%
Zinc (mg)	11	24.3652	40	222%

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Simple Food V.1

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carb Change