Name: Steven's Beige Goop
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 120g Masa harina; 200g NOW Whey Protein Isolate; 20g GNC Mega Men® Sport - Vanilla Bean; 6g NOW Foods Calcium/magnesium 1000/500 mg; 6g Potassium Citrate; 4g Iodised Salt; 2g Choline bitartrate; 1pill Now Foods MK-7 Vitamin K-2; 20g Bob's Red Mill Chia Seeds; 65g Spectrum Organic Coconut Oil; 12g Psyllium Husk Powder

Amount		Ingredient	$ / day	Source
120	g	Masa harina	$0.17	Walmart
200	g	NOW Whey Protein Isolate	$5.28	Amazon
20	g	GNC Mega Men® Sport - Vanilla Bean	$0.79	GNC
6	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.44	Amazon
6	g	Potassium Citrate	$0.30	Amazon
4	g	Iodised Salt	$0.00	local
2	g	Choline bitartrate	$0.08	Amazon
1	pill	Now Foods MK-7 Vitamin K-2	$0.20	Amazon
20	g	Bob's Red Mill Chia Seeds	$0.28	Amazon (S)
65	g	Spectrum Organic Coconut Oil	$1.10	Walmart
12	g	Psyllium Husk Powder	$0.21	Amazon (S)
Amounts for: Total Daily Cost:			$8.84	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

23% Carb, 41% Protein, 36% Fat

Calories1931

% Daily Values*

45%

Total Carbohydrate112g

130%

Dietary Fiber 37g

233%

Protein198g

118%

Total Fat77g

Saturated Fat56g

Monounsaturated Fat5g

Polyunsaturated Fat5g

227%

Omega-3 Fatty Acids4g

23%

Omega-6 Fatty Acids4g

Cholesterol34mg

Calcium 187%	•	Vitamin A 133%
Chloride 108%	•	Vitamin B6 2190%
Chromium 190%	•	Vitamin B12 1362%
Copper 179%	•	Vitamin C 188%
Iodine 181%	•	Vitamin D 100%
Iron 216%	•	Vitamin E 84%
Magnesium 274%	•	Vitamin K 121%
Manganese 98%	•	Thiamin 2475%
Molybdenum 93%	•	Riboflavin 2459%
Phosphorus 440%	•	Niacin 199%
Potassium 106%	•	Folate 111%
Selenium 350%	•	Pantothenic Acid 793%
Sodium 131%	•	Biotin 556%
Sulfur 492%	•	Choline 233%
Zinc 267%

* 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	Masa harina	120	g	Powder	Walmart	2000	$2.88	$0.17	17	438	91.5	11.16
2	NOW Whey Protein Isolate	200	g	Powder	Amazon	4536	$119.82	$5.28	23	760	4.0	178.00
3	GNC Mega Men® Sport - Vanilla Bean	20	g	Powder	GNC	1080	$42.49	$0.79	54	72	8.3	5.56
4	NOW Foods Calcium/magnesium 1000/500 mg	6	g	Powder	Amazon	227	$16.49	$0.44	38	0	0.0	0.00
5	Potassium Citrate	6	g	Powder	Amazon	500	$24.96	$0.30	83	0	0.0	0.00
6	Iodised Salt	4	g	Powder	local	1814	$0.98	$0.00	454	0	0.0	0.00
7	Choline bitartrate	2	g	Powder	Amazon	500	$19.74	$0.08	250	0	0.0	0.00
8	Now Foods MK-7 Vitamin K-2	1	pill	Pill	Amazon	60	$12.01	$0.20	60	0	0.0	0.00
9	Bob's Red Mill Chia Seeds	20	g	Powder	Amazon (S)	1812	$25.01	$0.28	91	97	8.4	3.31
10	Spectrum Organic Coconut Oil	65	g	Paste	Walmart	414	$6.98	$1.10	6	527	0.0	0.00
11	Psyllium Husk Powder	12	g	Powder	Amazon (S)	680	$11.70	$0.21	57	36	0.0	0.00
	Total						$283.06	$8.84		1931	112.3	198.02
	Target									2000	250.0	85.00
	% Reached									97%	45%	233%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1931	97%
Carbohydrates (g)	250	112.3	45%
Protein (g)	85	198.02	233%
Total Fat (g)	65	76.7	118%
Saturated Fat (g)		55.56
Monounsaturated Fat (g)		4.86
Polyunsaturated Fat (g)		4.73
Omega-3 Fatty Acids (g)	1.6	3.63	227%
Omega-6 Fatty Acids (g)	17	3.93	23%
Total Fiber (g)	28	36.5	130%
Soluble Fiber (g)		10.7
Insoluble Fiber (g)		7.2
Cholesterol (mg)	0	33.889

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3989	10000	133%
Vitamin B6 (mg)	1.3	28.5	100	2190%
Vitamin B12 (ug)	2.4	32.7		1362%
Vitamin C (mg)	90	169	2000	188%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	17	1000	84%
Vitamin K (ug)	120	145		121%
Thiamin (mg)	1.2	29.704		2475%
Riboflavin (mg)	1.3	31.962		2459%
Niacin (mg)	16	31.816	35	199%
Folate (ug)	400	444	1000	111%
Pantothenic Acid (mg)	5	39.65		793%
Biotin (ug)	30	167		556%
Choline (mg)	550	1283.876	3500	233%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.87	2.5	187%
Chloride (g)	2.3	2.483	3.6	108%
Chromium (ug)	35	67		190%
Copper (mg)	0.9	1.61	10	179%
Iodine (ug)	150	271	1100	181%
Iron (mg)	8	17.244	45	216%
Magnesium (mg)	420	1150.1		274%
Manganese (mg)	2.3	2.256	11	98%
Molybdenum (ug)	45	42	2000	93%
Phosphorus (g)	0.7	3.082	4	440%
Potassium (g)	3.5	3.702		106%
Selenium (ug)	55	192	400	350%
Sodium (g)	1.5	1.959	2.3	131%
Sulfur (g)	2	9.84		492%
Zinc (mg)	11	29.3249	40	267%

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Steven's Beige Goop

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