Name: Soy International Recipe
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 130g Jarrow Formulas, Iso-Rich Soy; 70g Universal Nutrition, Carbo Plus, Natural Flavor; 65g Now Foods, Flax Seed Meal; 4g Table Salt; 1pill Now Choline & Inositol; 2pill 21st Century Health Potassium Gluconate; 1pill Jarrow Formulas MSM 1000mg; 0.5pill Nature's Plus, Kelp; 1pill Now Calcium & Magnesium; 1pill Paradise Herbs, ORAC-Energy, Earth's Blend, One Daily Superfood Multivitamin; 1portion Bi-Weekly iHerb Order

Amount		Ingredient	$ / day	Source
130	g	Jarrow Formulas, Iso-Rich Soy	$2.68	iHerb
70	g	Universal Nutrition, Carbo Plus, Natural Flavor	$0.68	iHerb
65	g	Now Foods, Flax Seed Meal	$0.66	iHerb
4	g	Table Salt	$0.00	Local
1	pill	Now Choline & Inositol	$0.02	iHerb
2	pill	21st Century Health Potassium Gluconate	$0.05	iHerb
1	pill	Jarrow Formulas MSM 1000mg	$0.07	iHerb
0.5	pill	Nature's Plus, Kelp	$0.01	iHerb
1	pill	Now Calcium & Magnesium	$0.05	iHerb
1	pill	Paradise Herbs, ORAC-Energy, Earth's Blend, One Daily Superfood Multivitamin	$0.29	iHerb
1	portion	Bi-Weekly iHerb Order	$8.00	iHerb
Amounts for: Total Daily Cost:			$12.52	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

33% Carb, 45% Protein, 22% Fat

Calories1123

% Daily Values*

63%

Total Carbohydrate95g

58%

Dietary Fiber 16g

128%

Protein128g

65%

Total Fat29g

Saturated Fat3g

Monounsaturated Fat6g

Polyunsaturated Fat21g

947%

Omega-3 Fatty Acids15g

35%

Omega-6 Fatty Acids6g

Cholesterol0mg

Calcium 100%	•	Vitamin A 167%
Chloride 104%	•	Vitamin B6 803%
Chromium 343%	•	Vitamin B12 4167%
Copper 424%	•	Vitamin C 112%
Iodine 100%	•	Vitamin D 167%
Iron 265%	•	Vitamin E 151%
Magnesium 131%	•	Vitamin K 110%
Manganese 292%	•	Thiamin 941%
Molybdenum 167%	•	Riboflavin 787%
Phosphorus 204%	•	Niacin 149%
Potassium 92%	•	Folate 171%
Selenium 159%	•	Pantothenic Acid 214%
Sodium 175%	•	Biotin 1000%
Sulfur 479%	•	Choline 100%
Zinc 164%

* Percent Daily Values are based on "Nomadist Tweaked 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	Jarrow Formulas, Iso-Rich Soy	130	g	Powder	iHerb	908	$18.70	$2.68	7	493	4.4	111.80
2	Universal Nutrition, Carbo Plus, Natural Flavor	70	g	Powder	iHerb	1000	$9.69	$0.68	14	264	66.1	0.00
3	Now Foods, Flax Seed Meal	65	g	Powder	iHerb	624	$6.37	$0.66	10	366	24.4	16.25
4	Table Salt	4	g	Powder	Local	750	$0.80	$0.00	188	0	0.0	0.00
5	Now Choline & Inositol	1	pill	Pill	iHerb	500	$8.70	$0.02	500	0	0.0	0.00
6	21st Century Health Potassium Gluconate	2	pill	Pill	iHerb	110	$2.75	$0.05	55	0	0.0	0.00
7	Jarrow Formulas MSM 1000mg	1	pill	Pill	iHerb	200	$13.00	$0.07	200	0	0.0	0.00
8	Nature's Plus, Kelp	0.5	pill	Pill	iHerb	300	$8.75	$0.01	600	0	0.0	0.00
9	Now Calcium & Magnesium	1	pill	Pill	iHerb	250	$13.50	$0.05	250	0	0.0	0.00
10	Paradise Herbs, ORAC-Energy, Earth's Blend, One Daily Superfood Multivitamin	1	pill	Pill	iHerb	60	$17.50	$0.29	60	0	0.0	0.00
11	Bi-Weekly iHerb Order	1	portion	Pill	iHerb	1	$8.00	$8.00	1	0	0.0	0.00
	Total						$107.76	$12.52		1123	94.9	128.05
	Target									2000	150.0	100.00
	% Reached									56%	63%	128%
	Safe Maximum									2200	300.0	0.00
	% Max Reached									51%	32%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	1123	2200	56%
Carbohydrates (g)	150	94.9	300	63%
Protein (g)	100	128.05		128%
Total Fat (g)	44	28.8		65%
Saturated Fat (g)	0	2.93	15
Monounsaturated Fat (g)	0	5.73
Polyunsaturated Fat (g)	0	20.82
Omega-3 Fatty Acids (g)	1.6	15.16		947%
Omega-6 Fatty Acids (g)	17	6.02		35%
Total Fiber (g)	28	16.3		58%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	10.4	100	803%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	100	2000	112%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	20	30	1000	151%
Vitamin K (ug)	75	83		110%
Thiamin (mg)	1.2	11.295		941%
Riboflavin (mg)	1.3	10.234		787%
Niacin (mg)	16	23.871	35	149%
Folate (ug)	400	685	1000	171%
Pantothenic Acid (mg)	5	10.722		214%
Biotin (ug)	30	300		1000%
Choline (mg)	550	549.325	3500	100%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.8	0.8	2.5	100%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	3.815	10	424%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	21.19	45	265%
Magnesium (mg)	420	548.9		131%
Manganese (mg)	3	8.751		292%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	1.426	4	204%
Potassium (g)	2	1.845		92%
Selenium (ug)	55	88	400	159%
Sodium (g)	1.5	2.63	2.35	175%
Sulfur (g)	0.8	3.83		479%
Zinc (mg)	11	18.034	40	164%

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Parent Recipes:	Author	Last Updated	Created
This recipe	rcsoy	2 Apr '16	29 Oct '15
Recipes based on this one:
Nomadist Hochi [Unfinished]	rcsoy	3 Apr '16	2 Apr '16

Soy International Recipe Private

Nutrition Facts

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

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Soy International Recipe Private

Nutrition Facts

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

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