Name: (training day + BlueApron) Strength/Conditioning v7 (With Ca/Mg) Ω DHA/EPA ALA Ratio (Copy of Basic Complete Soylent - "Bachelor Chow")
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 7g Carlson Labs Norwegian Cod Liver Oil; 30g Canola Oil; 20g GNC Mega Men® Sport - Vanilla Bean; 130g Oat Flour/Powder; 0g Maseca Corn Flour; 15g Flaxseed Meal; 0g Optimum Nutrition Creatine Powder; 0.5g Choline bitartrate; 0g Equate Fiber Powder; 4g Iodised Salt; 0.002g Thorn Vitamin K2; 5g Potassium Citrate; 120g Now Foods 100% Whey Protein Isolate; 0g NOW Foods Calcium/magnesium 1000/500 mg

Amount		Ingredient	$ / day	Source
7	g	Carlson Labs Norwegian Cod Liver Oil	$0.79	Amazon
30	g	Canola Oil	$0.07	Walmart
20	g	GNC Mega Men® Sport - Vanilla Bean	$0.68	eBay
130	g	Oat Flour/Powder	$0.31	Amazon
0	g	Maseca Corn Flour	$0.00	Walmart
15	g	Flaxseed Meal	$0.09	Amazon
0	g	Optimum Nutrition Creatine Powder	$0.00	Amazon
0.5	g	Choline bitartrate	$0.02	Amazon
0	g	Equate Fiber Powder	$0.00	Walmart
4	g	Iodised Salt	$0.01	local
0.002	g	Thorn Vitamin K2	$0.11	Amazon
5	g	Potassium Citrate	$0.19	PureBulk, Inc.
120	g	Now Foods 100% Whey Protein Isolate	$3.25	Amazon
0	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.00	Amazon
Amounts for: Total Daily Cost:			$5.52	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

30% Carb, 34% Protein, 36% Fat

Calories1450

% Daily Values*

27%

Total Carbohydrate106g

76%

Dietary Fiber 21g

51%

Protein121g

84%

Total Fat59g

Saturated Fat7g

Monounsaturated Fat21g

Polyunsaturated Fat13g

439%

Omega-3 Fatty Acids7g

70%

Omega-6 Fatty Acids12g

Cholesterol62mg

Calcium 77%	•	Vitamin A 129%
Chloride 107%	•	Vitamin B6 1988%
Chromium 176%	•	Vitamin B12 1068%
Copper 192%	•	Vitamin C 171%
Iodine 177%	•	Vitamin D 238%
Iron 76%	•	Vitamin E 193%
Magnesium 105%	•	Vitamin K 1715%
Manganese 287%	•	Thiamin 2233%
Molybdenum 663%	•	Riboflavin 1985%
Phosphorus 129%	•	Niacin 175%
Potassium 88%	•	Folate 65%
Selenium 274%	•	Pantothenic Acid 521%
Sodium 126%	•	Biotin 513%
Sulfur 140%	•	Choline 100%
Zinc 160%

* Percent Daily Values are based on "cheapskate88'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	Carlson Labs Norwegian Cod Liver Oil	7	g	Liquid	Amazon	230	$25.89	$0.79	33	63	0.0	0.00
2	Canola Oil	30	g	Liquid	Walmart	1278	$2.82	$0.07	43	265	0.0	0.00
3	GNC Mega Men® Sport - Vanilla Bean	20	g	Powder	eBay	1170	$39.99	$0.68	59	67	8.7	5.13
4	Oat Flour/Powder	130	g	Powder	Amazon	22680	$54.50	$0.31	174	525	85.8	19.50
5	Maseca Corn Flour	0	g	Powder	Walmart	1996	$2.80	$0.00		0	0.0	0.00
6	Flaxseed Meal	15	g	Powder	Amazon	1814	$10.84	$0.09	121	80	4.3	2.70
7	Optimum Nutrition Creatine Powder	0	g	Powder	Amazon	600	$14.89	$0.00		0	0.0	0.00
8	Choline bitartrate	0.5	g	Powder	Amazon	500	$19.36	$0.02	1000	0	0.0	0.00
9	Equate Fiber Powder	0	g	Powder	Walmart	349	$8.00	$0.00		0	0.0	0.00
10	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
11	Thorn Vitamin K2	0.002	g	Liquid	Amazon	1	$65.00	$0.11	600	0	0.0	0.00
12	Potassium Citrate	5	g	Powder	PureBulk, Inc.	500	$19.48	$0.19	100	0	0.0	0.00
13	Now Foods 100% Whey Protein Isolate	120	g	Powder	Amazon	4540	$122.95	$3.25	38	450	7.5	93.75
14	NOW Foods Calcium/magnesium 1000/500 mg	0	g	Powder	Amazon	227	$9.99	$0.00		0	0.0	0.00
	Total						$397.41	$5.52		1450	106.4	121.08
	Target									3161	395.0	237.00
	% Reached									46%	27%	51%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	3161	1450	46%
Carbohydrates (g)	395	106.4	27%
Protein (g)	237	121.08	51%
Total Fat (g)	70	58.64	84%
Saturated Fat (g)		6.77
Monounsaturated Fat (g)		21.32
Polyunsaturated Fat (g)		13.02
Omega-3 Fatty Acids (g)	1.6	7.02	439%
Omega-6 Fatty Acids (g)	17	11.92	70%
Total Fiber (g)	28	21.4	76%
Soluble Fiber (g)		5.3
Insoluble Fiber (g)		7.3
Cholesterol (mg)	0	62.005

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3858	10000	129%
Vitamin B6 (mg)	1.3	25.8	100	1988%
Vitamin B12 (ug)	2.4	25.6		1068%
Vitamin C (mg)	90	154	2000	171%
Vitamin D (IU)	600	1429	4000	238%
Vitamin E (IU)	20	39	1000	193%
Vitamin K (ug)	120	2058		1715%
Thiamin (mg)	1.2	26.791		2233%
Riboflavin (mg)	1.3	25.801		1985%
Niacin (mg)	16	28.056	35	175%
Folate (ug)	400	260	1000	65%
Pantothenic Acid (mg)	5	26.051		521%
Biotin (ug)	30	154		513%
Choline (mg)	550	550.735	3500	100%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.77	2.5	77%
Chloride (g)	2.3	2.451	3.6	107%
Chromium (ug)	35	62		176%
Copper (mg)	0.9	1.726	10	192%
Iodine (ug)	150	265	1100	177%
Iron (mg)	8	6.055	45	76%
Magnesium (mg)	420	439.6		105%
Manganese (mg)	2.3	6.601	11	287%
Molybdenum (ug)	45	298	2000	663%
Phosphorus (g)	0.7	0.902	4	129%
Potassium (g)	3.5	3.073		88%
Selenium (ug)	55	151	400	274%
Sodium (g)	1.5	1.894	2.3	126%
Sulfur (g)	2	2.8		140%
Zinc (mg)	11	17.6255	40	160%

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Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	1 Oct '13
Strength/Conditioning v6 Ω DHA/EPA ALA Ratio (Copy of Basic Complete Soylent - "Bachelor Chow")	cheapskate88	29 Jan '14	25 Nov '13
Strength/Conditioning v5 (With Ca/Mg Fe) Ω DHA/EPA ALA Ratio (Copy of Basic Complete Soylent - "Bachelor Chow")	cheapskate88	29 Nov '13	29 Nov '13
(training day) Strength/Conditioning v7 (With Ca/Mg) Ω DHA/EPA ALA Ratio (Copy of Basic Complete Soylent - "Bachelor Chow")	cheapskate88	28 Jan '17	30 Jan '17
This recipe	cheapskate88	30 Jan '17	30 Jan '17
Recipes based on this one:
Amelia's shake	cheapskate88	31 Aug '20	13 May '19
Strength/Conditioning v9	cheapskate88	31 Aug '20	22 Feb '19
Strength/Conditioning v8 (With Ca/Mg)	cheapskate88	24 Jan '18	15 Feb '17

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Nutrition Facts

Nutrient Profile: cheapskate88's U.S. government DRI, male 19-50, 2000 calories Change

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(training day + BlueApron) Strength/Conditioning v7 (With Ca/Mg) Ω DHA/EPA ALA Ratio (Copy of Basic Complete Soylent - "Bachelor Chow") Private

Nutrition Facts

Nutrient Profile: cheapskate88's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: cheapskate88's U.S. government DRI, male 19-50, 2000 calories Change