Name: THE FEED
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 300g Maseca Instant Corn Masa Flower (White); 75g Canadian Protein Bulk Whey Premium Isolate; 25g Chia Seeds; 15g Speerville Flaxseed; 8g Potassium Citrate; 4g Iodised Salt; 2g Choline bitartrate; 2g Magnesium Glycinate; 50ml Extra Virgin Olive Oil; 3000ml Water; 1.2g Super-Men Multivitamin Powder 3 Month Supply; 14g Cacao powder; 0.005g BulkSupplements Pure Vitamin D3 (Cholecalciferol) Powder; 0ml SOLEIL D'OR Org Sunflower Oil (TEMPORARY BRAND)

Amount		Ingredient	$ / day	Source
300	g	Maseca Instant Corn Masa Flower (White)	$0.72	Superstore
75	g	Canadian Protein Bulk Whey Premium Isolate	$2.10	Canadian Protein
25	g	Chia Seeds	$0.35	Bulkbarn
15	g	Speerville Flaxseed	$0.11	Superstore
8	g	Potassium Citrate	$0.26	PureBulk
4	g	Iodised Salt	$0.00	Superstore
2	g	Choline bitartrate	$0.08	PureBulk
2	g	Magnesium Glycinate	$0.15	PureBulk
50	ml	Extra Virgin Olive Oil	$0.45	Superstore
3000	ml	Water	$0.00	Tap
1.2	g	Super-Men Multivitamin Powder 3 Month Supply	$0.15	canadianprotein.com
14	g	Cacao powder	$0.20	Local
0.005	g	BulkSupplements Pure Vitamin D3 (Cholecalciferol) Powder	$0.00	Amazon (not available through .ca??)
0	ml	SOLEIL D'OR Org Sunflower Oil (TEMPORARY BRAND)	$0.00	Amazon
Amounts for: Total Daily Cost:			$4.56	Add Ingredients to Amazon Cart

currently fixing omega 3-6 ratio

optimal ratio seems to be 4/1, though 5/1 may be acceptable. anything higher is less so.

Nutrition Facts

Amount Per Day

48% Carb, 21% Protein, 31% Fat

Calories2042

% Daily Values*

100%

Total Carbohydrate252g

145%

Dietary Fiber 41g

110%

Protein111g

108%

Total Fat73g

Saturated Fat11g

Monounsaturated Fat34g

Polyunsaturated Fat16g

533%

Omega-3 Fatty Acids9g

70%

Omega-6 Fatty Acids12g

Cholesterol0mg

Calcium 163%	•	Vitamin A 124%
Chloride 106%	•	Vitamin B6 1434%
Chromium 118%	•	Vitamin B12 1429%
Copper 182%	•	Vitamin C 135%
Iodine 160%	•	Vitamin D 108%
Iron 165%	•	Vitamin E 705%
Magnesium 290%	•	Vitamin K 273%
Manganese 179%	•	Thiamin 2232%
Molybdenum 61%	•	Riboflavin 2006%
Phosphorus 136%	•	Niacin 208%
Potassium 111%	•	Folate 80%
Selenium 233%	•	Pantothenic Acid 529%
Sodium 109%	•	Biotin 346%
Sulfur 118%	•	Choline 157%
Zinc 158%

* Percent Daily Values are based on "JACKJACK's 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	Maseca Instant Corn Masa Flower (White)	300	g	Powder	Superstore	2000	$4.79	$0.72	7	1095	228.9	27.84
2	Canadian Protein Bulk Whey Premium Isolate	75	g	Powder	Canadian Protein	5000	$139.99	$2.10	67	305	1.3	72.50
3	Chia Seeds	25	g	Powder	Bulkbarn	1812	$25.01	$0.35	72	122	10.5	4.13
4	Speerville Flaxseed	15	g	Powder	Superstore	910	$6.49	$0.11	61	85	4.5	3.00
5	Potassium Citrate	8	g	Powder	PureBulk	1000	$32.50	$0.26	125	0	0.0	0.00
6	Iodised Salt	4	g	Powder	Superstore	2000	$2.49	$0.00	500	0	0.0	0.00
7	Choline bitartrate	2	g	Powder	PureBulk	250	$10.25	$0.08	125	0	0.0	0.00
8	Magnesium Glycinate	2	g	Powder	PureBulk	250	$18.50	$0.15	125	0	0.0	0.00
9	Extra Virgin Olive Oil	50	ml	Liquid	Superstore	1000	$8.99	$0.45	20	400	0.0	0.00
10	Water	3000	ml	Liquid	Tap	1000	$0.00	$0.00	0	0	0.0	0.00
11	Super-Men Multivitamin Powder 3 Month Supply	1.2	g	Powder	canadianprotein.com	315	$39.99	$0.15	263	0	0.0	0.27
12	Cacao powder	14	g	Powder	Local	250	$3.49	$0.20	18	35	7.0	3.50
13	BulkSupplements Pure Vitamin D3 (Cholecalciferol) Powder	0.005	g	Powder	Amazon (not available through .ca??)	1000	$51.96	$0.00	200000	0	0.0	0.00
14	SOLEIL D'OR Org Sunflower Oil (TEMPORARY BRAND)	0	ml	Liquid	Amazon	500	$9.02	$0.00		0	0.0	0.00
	Total						$353.47	$4.56		2042	252.2	111.25
	Target									2018	252.0	101.00
	% Reached									101%	100%	110%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2018	2042	101%
Carbohydrates (g)	252	252.2	100%
Protein (g)	101	111.25	110%
Total Fat (g)	67	72.51	108%
Saturated Fat (g)	0	10.98
Monounsaturated Fat (g)	0	33.57
Polyunsaturated Fat (g)	0	16.09
Omega-3 Fatty Acids (g)	1.6	8.54	533%
Omega-6 Fatty Acids (g)	17	11.86	70%
Total Fiber (g)	28	40.5	145%
Soluble Fiber (g)	0	7
Insoluble Fiber (g)	0	22.5
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3707	10000	124%
Vitamin B6 (mg)	1.3	18.6	100	1434%
Vitamin B12 (ug)	2.4	34.3		1429%
Vitamin C (mg)	90	121	2000	135%
Vitamin D (IU)	600	646	4000	108%
Vitamin E (IU)	20	141	1000	705%
Vitamin K (ug)	120	327		273%
Thiamin (mg)	1.2	26.778		2232%
Riboflavin (mg)	1.3	26.078		2006%
Niacin (mg)	16	33.289	35	208%
Folate (ug)	400	318	1000	80%
Pantothenic Acid (mg)	5	26.44		529%
Biotin (ug)	30	104		346%
Choline (mg)	550	862.834	3500	157%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.63	2.5	163%
Chloride (g)	2.3	2.427	3.6	106%
Chromium (ug)	35	41		118%
Copper (mg)	0.9	1.637	10	182%
Iodine (ug)	150	239	1100	160%
Iron (mg)	8	13.1815	45	165%
Magnesium (mg)	420	1219.6		290%
Manganese (mg)	2.3	4.111	11	179%
Molybdenum (ug)	45	27	2000	61%
Phosphorus (g)	0.7	0.953	4	136%
Potassium (g)	3.5	3.899		111%
Selenium (ug)	55	128	400	233%
Sodium (g)	1.5	1.64	2.3	109%
Sulfur (g)	2	2.37		118%
Zinc (mg)	11	17.341	40	158%

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THE FEED

Nutrition Facts

Nutrient Profile: JACKJACK's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: JACKJACK's U.S. government DRI, male 19-50, 2000 calories Change