Name: Tolf Chow
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 204g Oat Flour/Powder; 140g Now Carbo Gain 100% Maltodextrin; 90g Now Foods 100% Whey Protein Isolate; 22g GNC Mega Men® Sport - Vanilla Bean; 42g Soybean Oil (4-tbsp); 15g MCT Oil (2-teaspoons); 6g Potassium Citrate; 6g NOW Foods Calcium/magnesium 1000/500 mg; 4g Iodised Salt; 2g Choline Bitartrate; 0.15ml THORNE - Vitamin D/K2 Liquid (6 Drops); 14g Now Foods Psyllium Husk Powder

Amount		Ingredient	$ / day	Source
204	g	Oat Flour/Powder	$0.45	Amazon
140	g	Now Carbo Gain 100% Maltodextrin	$0.68	Bodybuilding.com
90	g	Now Foods 100% Whey Protein Isolate	$1.98	All Star Health
22	g	GNC Mega Men® Sport - Vanilla Bean	$0.89	Amazon
42	g	Soybean Oil (4-tbsp)	$0.29	Amazon
15	g	MCT Oil (2-teaspoons)	$0.21	AllStarHealth
6	g	Potassium Citrate	$0.34	BulkSupplements.com
6	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.17	Amazon
4	g	Iodised Salt	$0.01	local
2	g	Choline Bitartrate	$0.08	SupplementsGeeks.com
0.15	ml	THORNE - Vitamin D/K2 Liquid (6 Drops)	$0.11	Amazon.com
14	g	Now Foods Psyllium Husk Powder	$0.25	iHerb.com
Amounts for: Total Daily Cost:			$5.46	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 21% Protein, 29% Fat

Calories2305

% Daily Values*

114%

Total Carbohydrate285g

152%

Dietary Fiber 43g

139%

Protein118g

112%

Total Fat73g

Saturated Fat24g

Monounsaturated Fat10g

Polyunsaturated Fat24g

1041%

Omega-3 Fatty Acids17g

126%

Omega-6 Fatty Acids21g

Cholesterol28mg

Calcium 122%	•	Vitamin A 102%
Chloride 108%	•	Vitamin B6 2368%
Chromium 210%	•	Vitamin B12 1273%
Copper 237%	•	Vitamin C 204%
Iodine 186%	•	Vitamin D 606%
Iron 116%	•	Vitamin E 129%
Magnesium 212%	•	Vitamin K 611%
Manganese 447%	•	Thiamin 2679%
Molybdenum 1109%	•	Riboflavin 2368%
Phosphorus 179%	•	Niacin 212%
Potassium 106%	•	Folate 110%
Selenium 362%	•	Pantothenic Acid 620%
Sodium 118%	•	Biotin 611%
Sulfur 133%	•	Choline 163%
Zinc 205%

* Percent Daily Values are based on "Copy of 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	Oat Flour/Powder	204	g	Powder	Amazon	22680	$49.99	$0.45	111	816	131.5	31.73
2	Now Carbo Gain 100% Maltodextrin	140	g	Powder	Bodybuilding.com	5450	$26.49	$0.68	39	532	131.6	0.00
3	Now Foods 100% Whey Protein Isolate	90	g	Powder	All Star Health	4540	$99.99	$1.98	50	354	0.4	80.36
4	GNC Mega Men® Sport - Vanilla Bean	22	g	Powder	Amazon	1080	$43.80	$0.89	49	79	9.2	6.11
5	Soybean Oil (4-tbsp)	42	g	Liquid	Amazon	907	$6.35	$0.29	22	371	0.0	0.00
6	MCT Oil (2-teaspoons)	15	g	Liquid	AllStarHealth	945	$12.99	$0.21	63	100	0.0	0.00
7	Potassium Citrate	6	g	Powder	BulkSupplements.com	250	$13.96	$0.34	42	0	0.0	0.00
8	NOW Foods Calcium/magnesium 1000/500 mg	6	g	Powder	Amazon	227	$6.51	$0.17	38	0	0.0	0.00
9	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
10	Choline Bitartrate	2	g	Powder	SupplementsGeeks.com	500	$18.99	$0.08	250	0	0.0	0.00
11	THORNE - Vitamin D/K2 Liquid (6 Drops)	0.15	ml	Liquid	Amazon.com	30	$22.80	$0.11	200	0	0.0	0.00
12	Now Foods Psyllium Husk Powder	14	g	Powder	iHerb.com	680	$12.22	$0.25	49	53	12.4	0.00
	Total						$314.99	$5.46		2305	285.1	118.20
	Target									2000	250.0	85.00
	% Reached									115%	114%	139%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2305	115%
Carbohydrates (g)	250	285.1	114%
Protein (g)	85	118.2	139%
Total Fat (g)	65	72.73	112%
Saturated Fat (g)	0	23.6
Monounsaturated Fat (g)	0	9.58
Polyunsaturated Fat (g)	0	24.23
Omega-3 Fatty Acids (g)	1.6	16.65	1041%
Omega-6 Fatty Acids (g)	17	21.38	126%
Total Fiber (g)	28	42.5	152%
Soluble Fiber (g)	0	20.6
Insoluble Fiber (g)	0	17.1
Cholesterol (mg)	0	28.135

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3056	10000	102%
Vitamin B6 (mg)	1.3	30.8	100	2368%
Vitamin B12 (ug)	2.4	30.6		1273%
Vitamin C (mg)	90	183	2000	204%
Vitamin D (IU)	600	3633	4000	606%
Vitamin E (IU)	20	26	1000	129%
Vitamin K (ug)	120	733		611%
Thiamin (mg)	1.2	32.142		2679%
Riboflavin (mg)	1.3	30.782		2368%
Niacin (mg)	16	33.956	35	212%
Folate (ug)	400	439	1000	110%
Pantothenic Acid (mg)	5	31.009		620%
Biotin (ug)	30	183		611%
Choline (mg)	550	893.926	3500	163%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.22	2.5	122%
Chloride (g)	2.3	2.492	3.6	108%
Chromium (ug)	35	73		210%
Copper (mg)	0.9	2.129	10	237%
Iodine (ug)	150	280	1100	186%
Iron (mg)	8	9.3187	45	116%
Magnesium (mg)	420	890.4		212%
Manganese (mg)	2.3	10.289	11	447%
Molybdenum (ug)	45	499	2000	1109%
Phosphorus (g)	0.7	1.252	4	179%
Potassium (g)	3.5	3.694		106%
Selenium (ug)	55	199	400	362%
Sodium (g)	1.5	1.772	2.3	118%
Sulfur (g)	2	2.67		133%
Zinc (mg)	11	22.5311	40	205%

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Parent Recipes:	Author	Last Updated	Created
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This recipe	Tolf	24 Oct '14	24 Oct '14

Tolf Chow

Nutrition Facts

Nutrient Profile: Copy of U.S. government DRI, male 19-50, 2000 caloriesChange

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