Name: Tim's Canadian-Friendly Recipe 1500 (v1.1)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 220g Oat Flour; 25g Psyllium Husk Powder; 10ml Olive Oil; 30g Now Foods Potassium Gluconate; 1.5g NOW Foods Calcium Carbonate; 1.2g Choline Bitartrate; 3pill Now Foods Super Omega 3-6-9; 1pill Nature Made Multivitamin For Him, No Iron; 100g 100% Whey Gold Standard

Amount		Ingredient	$ / day	Source
220	g	Oat Flour	$0.75	Bulk Barn
25	g	Psyllium Husk Powder	$0.36	Bulk Barn
10	ml	Olive Oil	$0.05	SuperStore
30	g	Now Foods Potassium Gluconate	$0.80	iHerb
1.5	g	NOW Foods Calcium Carbonate	$0.03	iHerb
1.2	g	Choline Bitartrate	$0.06	Pure Bulk
3	pill	Now Foods Super Omega 3-6-9	$0.30	iHerb
1	pill	Nature Made Multivitamin For Him, No Iron	$0.11	iHerb
100	g	100% Whey Gold Standard	$2.65	Supplementals Canada
Amounts for: Total Daily Cost:			$5.09	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

46% Carb, 29% Protein, 25% Fat

Calories1476

% Daily Values*

68%

Total Carbohydrate170g

121%

Dietary Fiber 36g

87%

Protein109g

72%

Total Fat40g

Saturated Fat2g

Monounsaturated Fat0.75g

Polyunsaturated Fat2g

65%

Omega-3 Fatty Acids1g

Omega-6 Fatty Acids0.9g

Cholesterol100mg

Calcium 103%	•	Vitamin A 83%
Chloride 0%	•	Vitamin B6 235%
Chromium 400%	•	Vitamin B12 750%
Copper 1095%	•	Vitamin C 200%
Iodine 100%	•	Vitamin D 167%
Iron 114%	•	Vitamin E 368%
Magnesium 99%	•	Vitamin K 73%
Manganese 550%	•	Thiamin 256%
Molybdenum 167%	•	Riboflavin 131%
Phosphorus 143%	•	Niacin 145%
Potassium 116%	•	Folate 118%
Selenium 263%	•	Pantothenic Acid 216%
Sodium 22%	•	Biotin 100%
Sulfur 0%	•	Choline 99%
Zinc 779%

* Percent Daily Values are based on "U.S. government DRI, male 50-70, 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	Oat Flour	220	g	Powder	Bulk Barn	100	$0.34	$0.75	0	888	141.4	31.43
2	Psyllium Husk Powder	25	g	Powder	Bulk Barn	1200	$17.16	$0.36	48	94	22.2	0.00
3	Olive Oil	10	ml	Liquid	SuperStore	3000	$14.99	$0.05	300	80	0.0	0.00
4	Now Foods Potassium Gluconate	30	g	Powder	iHerb	454	$12.10	$0.80	15	0	0.0	0.00
5	NOW Foods Calcium Carbonate	1.5	g	Powder	iHerb	340	$5.72	$0.03	227	0	0.0	0.00
6	Choline Bitartrate	1.2	g	Powder	Pure Bulk	100	$4.75	$0.06	83	0	0.0	0.00
7	Now Foods Super Omega 3-6-9	3	pill	Pill	iHerb	180	$17.84	$0.30	60	38	0.0	0.75
8	Nature Made Multivitamin For Him, No Iron	1	pill	Pill	iHerb	90	$10.00	$0.11	90	0	0.0	0.00
9	100% Whey Gold Standard	100	g	Powder	Supplementals Canada	2268	$60.00	$2.65	23	377	6.0	76.67
	Total						$142.90	$5.09		1476	169.7	108.85
	Target									2000	250.0	125.00
	% Reached									74%	68%	87%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1476	74%
Carbohydrates (g)	250	169.7	68%
Protein (g)	125	108.85	87%
Total Fat (g)	56	40.32	72%
Saturated Fat (g)	0	2.33
Monounsaturated Fat (g)	0	0.75
Polyunsaturated Fat (g)	0	2.25
Omega-3 Fatty Acids (g)	1.6	1.03	65%
Omega-6 Fatty Acids (g)	14	0.9	6%
Total Fiber (g)	30	36.3	121%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	100

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2500	10000	83%
Vitamin B6 (mg)	1.7	4	100	235%
Vitamin B12 (ug)	2.4	18		750%
Vitamin C (mg)	90	180	2000	200%
Vitamin D (IU)	600	1000	2000	167%
Vitamin E (IU)	22.4	82	1500	368%
Vitamin K (ug)	120	87		73%
Thiamin (mg)	1.2	3.071		256%
Riboflavin (mg)	1.3	1.7		131%
Niacin (mg)	16	23.143	35	145%
Folate (ug)	400	471	1000	118%
Pantothenic Acid (mg)	5	10.786		216%
Biotin (ug)	30	30		100%
Choline (mg)	550	546	3500	99%

Minerals	Target	Recipe	Max	%
Calcium (g)	1.2	1.24	2.5	103%
Chloride (g)	2	0	3.6	0%
Chromium (ug)	30	120		400%
Copper (mg)	0.9	9.857	10	1095%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	9.0929	45	114%
Magnesium (mg)	420	416.6		99%
Manganese (mg)	2.3	12.643	11	550%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0.998	4	143%
Potassium (g)	4.7	5.472		116%
Selenium (ug)	55	145	400	263%
Sodium (g)	1.3	0.286	2.3	22%
Sulfur (g)	2	0		0%
Zinc (mg)	11	85.7143	40	779%

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Parent Recipes:	Author	Last Updated	Created
Canadian-Friendly Recipe (v1.2)	Joshua	11 Apr '14	13 Nov '13
Tim's Canadian-Friendly Recipe (v1.0)	timb111	18 Nov '13	9 Apr '14
This recipe	TimBo111	12 Apr '14	9 Apr '14

Tim's Canadian-Friendly Recipe 1500 (v1.1)

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 50-70, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 50-70, 2000 calories Change