Name: testing
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 30ml Extra Virgin Olive Oil; 20g Navitas Naturals Organic Raw Cacao; 4g Organic Ceylon Cinnamon Powder; 15g Bob's Red Mill Soy Lecithin Granules; 15g Maseca Masa Harina; 1pill Nature Made Multi For Him, No Iron; 15ml MCT Oil; 75g Oat Flour; 180g 60/25/15 soy/pea/rice protien; 5g Potassium chloride; 0.5pill NOW Foods Calcium & Magnesium; 1g Paprika; 20g Flaxseed Meal; 30g Chia Seeds; 40g Brown Sugar

Amount		Ingredient	$ / day	Source
30	ml	Extra Virgin Olive Oil	$0.36	Amazon
20	g	Navitas Naturals Organic Raw Cacao	$0.54	Amazon (S)
4	g	Organic Ceylon Cinnamon Powder	$0.25	Amazon
15	g	Bob's Red Mill Soy Lecithin Granules	$0.51	Amazon
15	g	Maseca Masa Harina	$0.02	Walmart
1	pill	Nature Made Multi For Him, No Iron	$0.06	Amazon
15	ml	MCT Oil	$0.28	Amazon
75	g	Oat Flour	$0.18	Amazon
180	g	60/25/15 soy/pea/rice protien	$2.70	True Nutrition
5	g	Potassium chloride	$0.13	Amazon
0.5	pill	NOW Foods Calcium & Magnesium	$0.02	Amazon
1	g	Paprika	$0.06	Amazon
20	g	Flaxseed Meal	$0.12	Amazon
30	g	Chia Seeds	$0.83	Nuts
40	g	Brown Sugar	$0.00
Amounts for: Total Daily Cost:			$6.07	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

28% Carb, 36% Protein, 36% Fat

Calories1960

% Daily Values*

95%

Total Carbohydrate140g

127%

Dietary Fiber 36g

92%

Protein181g

122%

Total Fat81g

Saturated Fat22g

Monounsaturated Fat24g

Polyunsaturated Fat13g

252%

Omega-3 Fatty Acids6g

1067%

Omega-6 Fatty Acids7g

Cholesterol0mg

Calcium 116%	•	Vitamin A 84%
Chloride 103%	•	Vitamin B6 330%
Chromium 343%	•	Vitamin B12 750%
Copper 386%	•	Vitamin C 200%
Iodine 100%	•	Vitamin D 167%
Iron 255%	•	Vitamin E 276%
Magnesium 155%	•	Vitamin K 85%
Manganese 421%	•	Thiamin 199%
Molybdenum 167%	•	Riboflavin 146%
Phosphorus 133%	•	Niacin 140%
Potassium 130%	•	Folate 113%
Selenium 192%	•	Pantothenic Acid 209%
Sodium 139%	•	Biotin 100%
Sulfur 32%	•	Choline 101%
Zinc 191%

* Percent Daily Values are based on "arepeek's U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)". 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	Extra Virgin Olive Oil	30	ml	Liquid	Amazon	3000	$36.27	$0.36	100	243	0.0	0.00
2	Navitas Naturals Organic Raw Cacao	20	g	Powder	Amazon (S)	908	$24.73	$0.54	45	46	11.6	3.92
3	Organic Ceylon Cinnamon Powder	4	g	Powder	Amazon	453	$27.99	$0.25	113	10	2.0	0.16
4	Bob's Red Mill Soy Lecithin Granules	15	g	Powder	Amazon	453	$15.38	$0.51	30	113	1.9	0.00
5	Maseca Masa Harina	15	g	Powder	Walmart	1996	$2.88	$0.02	133	55	11.4	1.39
6	Nature Made Multi For Him, No Iron	1	pill	Pill	Amazon	300	$18.99	$0.06	300	0	0.0	0.00
7	MCT Oil	15	ml	Liquid	Amazon	2838	$53.90	$0.28	189	116	0.0	0.00
8	Oat Flour	75	g	Powder	Amazon	22680	$54.48	$0.18	302	303	49.3	10.99
9	60/25/15 soy/pea/rice protien	180	g	Powder	True Nutrition	9072	$136.14	$2.70	50	672	4.8	156.00
10	Potassium chloride	5	g	Powder	Amazon	227	$5.99	$0.13	45	0	0.0	0.00
11	NOW Foods Calcium & Magnesium	0.5	pill	Pill	Amazon	250	$9.49	$0.02	500	0	0.0	0.00
12	Paprika	1	g	Powder	Amazon	84	$4.64	$0.06	84	0	0.0	0.00
13	Flaxseed Meal	20	g	Powder	Amazon	1814	$10.84	$0.12	91	107	5.8	3.60
14	Chia Seeds	30	g	Powder	Nuts	2268	$63.00	$0.83	76	147	13.2	4.71
15	Brown Sugar	40	g	Powder		0	$0.00	$0.00	0	150	40.0	0.00
	Total						$464.72	$6.07		1960	140.0	180.78
	Target									1966	147.0	197.00
	% Reached									100%	95%	92%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1966	1960		100%
Carbohydrates (g)	147	140		95%
Protein (g)	197	180.78		92%
Total Fat (g)	66	80.58		122%
Saturated Fat (g)	0	22.47
Monounsaturated Fat (g)	0	23.95
Polyunsaturated Fat (g)	2.89	12.71	22.22	440%
Omega-3 Fatty Acids (g)	2.22	5.59		252%
Omega-6 Fatty Acids (g)	0.67	7.15		1067%
Total Fiber (g)	28	35.6		127%
Soluble Fiber (g)	0	5.2
Insoluble Fiber (g)	0	15.9
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2512	10000	84%
Vitamin B6 (mg)	1.3	4.3	100	330%
Vitamin B12 (ug)	2.4	18		750%
Vitamin C (mg)	90	180	2000	200%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	20	55	1000	276%
Vitamin K (ug)	120	102		85%
Thiamin (mg)	1.2	2.389		199%
Riboflavin (mg)	1.3	1.898		146%
Niacin (mg)	16	22.461	35	140%
Folate (ug)	400	452	1000	113%
Pantothenic Acid (mg)	5	10.445		209%
Biotin (ug)	30	30		100%
Choline (mg)	550	557.578	3500	101%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.16	2.5	116%
Chloride (g)	2.3	2.38	3.6	103%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	3.473	10	386%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	20.374	45	255%
Magnesium (mg)	420	652.5		155%
Manganese (mg)	2.3	9.69	11	421%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0.933	4	133%
Potassium (g)	2.7	3.503		130%
Selenium (ug)	55	106	400	192%
Sodium (g)	1.5	2.083	2.3	139%
Sulfur (g)	2	0.63		32%
Zinc (mg)	11	21.0366	40	191%

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testing

Nutrition Facts

Nutrient Profile: arepeek's U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

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