Name: SnowBoardUtahs Copy of QuidNYC's Superfood for Him
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 223g Organic Blue (Purple) Corn Masa Flour; 132g Whey Protein Isolate (Unflavored); 20g Navitas Naturals Organic Raw Cacao; 20g Bob's Red Mill Organic Golden Flaxseeds; 0g Bob's Red Mill Chia Seeds; 11g Bob's Red Mill Soy Lecithin Granules; 7g Potassium Citrate; 4g Sea Salt; 0g Organic Ceylon Cinnamon Powder; 0ml Extra Virgin Olive Oil; 21ml MCT Oil; 0pill Kirkland Signature Daily Multi; 1pill Now Foods Vitamin D-3 & K-2; 1pill Centrum Men Multivitamin SILVER; 20ml Colavita Extra Virgin Olive Oil; 4g Saigon Cinnamon Powder

Amount		Ingredient	$ / day	Source
223	g	Organic Blue (Purple) Corn Masa Flour	$1.18	Amazon
132	g	Whey Protein Isolate (Unflavored)	$3.22	Amazon (S)
20	g	Navitas Naturals Organic Raw Cacao	$0.54	Amazon (S)
20	g	Bob's Red Mill Organic Golden Flaxseeds	$0.11	Amazon (S)
0	g	Bob's Red Mill Chia Seeds	$0.00	Amazon (S)
11	g	Bob's Red Mill Soy Lecithin Granules	$0.20	Amazon (S)
7	g	Potassium Citrate	$0.20	Amazon
4	g	Sea Salt	$0.01	Amazon (S)
0	g	Organic Ceylon Cinnamon Powder	$0.00	Amazon
0	ml	Extra Virgin Olive Oil	$0.00	Amazon
21	ml	MCT Oil	$0.40	Amazon
0	pill	Kirkland Signature Daily Multi	$0.00	Amazon
1	pill	Now Foods Vitamin D-3 & K-2	$0.05	Amazon (S)
1	pill	Centrum Men Multivitamin SILVER	$0.05	Amazon
20	ml	Colavita Extra Virgin Olive Oil	$0.25	Amazon
4	g	Saigon Cinnamon Powder	$0.08	Amazon
Amounts for: Total Daily Cost:			$6.29	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 30% Protein, 30% Fat

Calories1899

% Daily Values*

100%

Total Carbohydrate195g

110%

Dietary Fiber 29g

100%

Protein146g

101%

Total Fat65g

Saturated Fat28g

Monounsaturated Fat20g

Polyunsaturated Fat14g

241%

Omega-3 Fatty Acids5g

1166%

Omega-6 Fatty Acids7g

Cholesterol16mg

Calcium 158%	•	Vitamin A 245%
Chloride 109%	•	Vitamin B6 670%
Chromium 171%	•	Vitamin B12 4359%
Copper 406%	•	Vitamin C 191%
Iodine 100%	•	Vitamin D 267%
Iron 132%	•	Vitamin E 320%
Magnesium 178%	•	Vitamin K 149%
Manganese 306%	•	Thiamin 166%
Molybdenum 111%	•	Riboflavin 254%
Phosphorus 220%	•	Niacin 251%
Potassium 103%	•	Folate 174%
Selenium 351%	•	Pantothenic Acid 367%
Sodium 138%	•	Biotin 100%
Sulfur 579%	•	Choline 123%
Zinc 298%

* Percent Daily Values are based on "SnowBoardUtah's: QuidNYC's DRI for Him: Male, 31-50". 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	223	g	Powder	Amazon	22680	$119.94	$1.18	102	814	170.1	20.69
2	Whey Protein Isolate (Unflavored)	132	g	Powder	Amazon (S)	2268	$55.24	$3.22	17	502	4.0	117.86
3	Navitas Naturals Organic Raw Cacao	20	g	Powder	Amazon (S)	908	$24.73	$0.54	45	46	11.6	3.92
4	Bob's Red Mill Organic Golden Flaxseeds	20	g	Powder	Amazon (S)	2720	$14.33	$0.11	136	107	5.8	3.66
5	Bob's Red Mill Chia Seeds	0	g	Powder	Amazon (S)	1812	$25.01	$0.00		0	0.0	0.00
6	Bob's Red Mill Soy Lecithin Granules	11	g	Powder	Amazon (S)	1812	$33.75	$0.20	165	83	1.4	0.00
7	Potassium Citrate	7	g	Powder	Amazon	1000	$28.96	$0.20	143	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	Organic Ceylon Cinnamon Powder	0	g	Powder	Amazon	453	$27.99	$0.00		0	0.0	0.00
10	Extra Virgin Olive Oil	0	ml	Liquid	Amazon	3000	$36.27	$0.00		0	0.0	0.00
11	MCT Oil	21	ml	Liquid	Amazon	2838	$53.90	$0.40	135	179	0.0	0.00
12	Kirkland Signature Daily Multi	0	pill	Pill	Amazon	500	$16.99	$0.00		0	0.0	0.00
13	Now Foods Vitamin D-3 & K-2	1	pill	Pill	Amazon (S)	120	$5.94	$0.05	120	0	0.0	0.00
14	Centrum Men Multivitamin SILVER	1	pill	Pill	Amazon	250	$13.59	$0.05	250	0	0.0	0.00
15	Colavita Extra Virgin Olive Oil	20	ml	Liquid	Amazon	2011	$24.99	$0.25	101	160	0.0	0.00
16	Saigon Cinnamon Powder	4	g	Powder	Amazon	606	$12.00	$0.08	152	10	2.0	0.16
	Total						$502.77	$6.29		1899	194.8	146.29
	Target									1949	195.0	146.00
	% Reached									97%	100%	100%
	Safe Maximum									1850	182.0	101.00
	% Max Reached									103%	107%	145%

Macro	Target	Recipe	Max	%
Calories (kcal)	1949	1899	1850	97%
Carbohydrates (g)	195	194.8	182	100%
Protein (g)	146	146.29	101	100%
Total Fat (g)	65	65.41	85	101%
Saturated Fat (g)	0	27.67
Monounsaturated Fat (g)	0	20.11
Polyunsaturated Fat (g)	2.68	13.53	21	505%
Omega-3 Fatty Acids (g)	2.06	4.97		241%
Omega-6 Fatty Acids (g)	0.62	7.23		1166%
Total Fiber (g)	25.9	28.5		110%
Soluble Fiber (g)	0	8.1
Insoluble Fiber (g)	0	20.4
Cholesterol (mg)	0	15.84

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7363	10000	245%
Vitamin B6 (mg)	1.3	8.7	100	670%
Vitamin B12 (ug)	2.4	104.6		4359%
Vitamin C (mg)	90	172	2000	191%
Vitamin D (IU)	600	1600	4000	267%
Vitamin E (IU)	22.5	72	1500	320%
Vitamin K (ug)	120	179		149%
Thiamin (mg)	1.2	1.994		166%
Riboflavin (mg)	1.3	3.303		254%
Niacin (mg)	16	40.099	3000	251%
Folate (ug)	400	696	1000	174%
Pantothenic Acid (mg)	5	18.365		367%
Biotin (ug)	30	30		100%
Choline (mg)	550	678.291	3500	123%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.58	2.5	158%
Chloride (g)	2.3	2.512	3.6	109%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	3.652	10	406%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	10.594	45	132%
Magnesium (mg)	420	745.5		178%
Manganese (mg)	2.3	7.036	11	306%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.542	4	220%
Potassium (g)	4.7	4.822		103%
Selenium (ug)	55	193	400	351%
Sodium (g)	1.5	2.075	2.3	138%
Sulfur (g)	1.235	7.16		579%
Zinc (mg)	11	32.8276	40	298%

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Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	8 Sep '13
Bachelor Chow - Personalized Version	max	17 Oct '13	18 Oct '13
People Chow 3.0.1 - "Tortilla Perfection!"	max	16 May '14	30 Oct '13
QuidNYC's Superfood for Him	QuidNYC	8 Mar '14	10 Jan '14
This recipe	snowboardutah	10 Jan '14	10 Jan '14
Recipes based on this one:
(gov)SnowBoardUtahs Copy of QuidNYC's Superfood for Him	snowboardutah	13 Feb '14	10 Jan '14

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Nutrition Facts

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