Name: trash
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 200g Organic Blue (Purple) Corn Masa Flour; 26g Bob's Red Mill Chia Seeds; 20g Navitas Naturals Organic Raw Cacao; 12g Bob's Red Mill Soy Lecithin Granules; 4g Organic Ceylon Cinnamon Powder; 4g Sea Salt; 3g Potassium Citrate; 29.5ml Extra Virgin Olive Oil; 29.5ml MCT Oil; 1500ml New York City Drinking Water; 1pill Kirkland Signature Daily Multi; 1pill Now Foods Vitamin D-3 & K-2; 26g Bob's Red Mill Chia Seeds

Amount		Ingredient	$ / day	Source
200	g	Organic Blue (Purple) Corn Masa Flour	$1.06	Amazon
26	g	Bob's Red Mill Chia Seeds	$0.36	Amazon (S)
20	g	Navitas Naturals Organic Raw Cacao	$0.54	Amazon (S)
12	g	Bob's Red Mill Soy Lecithin Granules	$0.22	Amazon (S)
4	g	Organic Ceylon Cinnamon Powder	$0.25	Amazon
4	g	Sea Salt	$0.01	Amazon (S)
3	g	Potassium Citrate	$0.09	Amazon
29.5	ml	Extra Virgin Olive Oil	$0.36	Amazon
29.5	ml	MCT Oil	$0.56	Amazon
1500	ml	New York City Drinking Water	$0.00	Tap
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
1	pill	Now Foods Vitamin D-3 & K-2	$0.05	Amazon (S)
26	g	Bob's Red Mill Chia Seeds	$0.36	Amazon (S)
Amounts for: Total Daily Cost:			$3.89	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

44% Carb, 8% Protein, 48% Fat

Calories1595

% Daily Values*

49%

Total Carbohydrate179g

154%

Dietary Fiber 43g

19%

Protein31g

148%

Total Fat88g

Saturated Fat37g

Monounsaturated Fat25g

Polyunsaturated Fat21g

618%

Omega-3 Fatty Acids10g

68%

Omega-6 Fatty Acids12g

Cholesterol0mg

Calcium 90%	•	Vitamin A 118%
Chloride 110%	•	Vitamin B6 229%
Chromium 100%	•	Vitamin B12 250%
Copper 280%	•	Vitamin C 107%
Iodine 100%	•	Vitamin D 233%
Iron 370%	•	Vitamin E 178%
Magnesium 134%	•	Vitamin K 83%
Manganese 266%	•	Thiamin 190%
Molybdenum 100%	•	Riboflavin 156%
Phosphorus 162%	•	Niacin 177%
Potassium 63%	•	Folate 148%
Selenium 208%	•	Pantothenic Acid 209%
Sodium 106%	•	Biotin 100%
Sulfur 69%	•	Choline 72%
Zinc 167%

* Percent Daily Values are based on "Lenez'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	Organic Blue (Purple) Corn Masa Flour	200	g	Powder	Amazon	22680	$119.94	$1.06	113	730	152.6	18.56
2	Bob's Red Mill Chia Seeds	26	g	Powder	Amazon (S)	1812	$25.01	$0.36	70	126	11.0	4.30
3	Navitas Naturals Organic Raw Cacao	20	g	Powder	Amazon (S)	908	$24.73	$0.54	45	46	11.6	3.92
4	Bob's Red Mill Soy Lecithin Granules	12	g	Powder	Amazon (S)	1812	$33.75	$0.22	151	90	1.5	0.00
5	Organic Ceylon Cinnamon Powder	4	g	Powder	Amazon	453	$27.99	$0.25	113	10	2.0	0.16
6	Sea Salt	4	g	Powder	Amazon (S)	3628	$9.14	$0.01	907	0	0.0	0.00
7	Potassium Citrate	3	g	Powder	Amazon	1000	$28.96	$0.09	333	0	0.0	0.00
8	Extra Virgin Olive Oil	29.5	ml	Liquid	Amazon	3000	$36.27	$0.36	102	239	0.0	0.00
9	MCT Oil	29.5	ml	Liquid	Amazon	2838	$53.90	$0.56	96	227	0.0	0.00
10	New York City Drinking Water	1500	ml	Liquid	Tap	0	$0.00	$0.00	0	0	0.0	0.00
11	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
12	Now Foods Vitamin D-3 & K-2	1	pill	Pill	Amazon (S)	120	$5.94	$0.05	120	0	0.0	0.00
13	Bob's Red Mill Chia Seeds	26	g	Powder	Amazon (S)	1812	$25.01	$0.36	70	126	0.2	4.30
	Total						$407.63	$3.89		1595	178.9	31.24
	Target									2662	366.0	166.00
	% Reached									60%	49%	19%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2662	1595	60%
Carbohydrates (g)	366	178.9	49%
Protein (g)	166	31.24	19%
Total Fat (g)	59	87.5	148%
Saturated Fat (g)		36.98
Monounsaturated Fat (g)		24.53
Polyunsaturated Fat (g)		21.41
Omega-3 Fatty Acids (g)	1.6	9.89	618%
Omega-6 Fatty Acids (g)	17	11.52	68%
Total Fiber (g)	28	43	154%
Soluble Fiber (g)		8.6
Insoluble Fiber (g)		34.4
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3550	10000	118%
Vitamin B6 (mg)	1.3	3	100	229%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	96	2000	107%
Vitamin D (IU)	600	1400	4000	233%
Vitamin E (IU)	20	36	1000	178%
Vitamin K (ug)	120	99		83%
Thiamin (mg)	1.2	2.285		190%
Riboflavin (mg)	1.3	2.032		156%
Niacin (mg)	16	28.35	35	177%
Folate (ug)	400	590	1000	148%
Pantothenic Acid (mg)	5	10.449		209%
Biotin (ug)	30	30		100%
Choline (mg)	550	394.881	3500	72%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.9	2.5	90%
Chloride (g)	2.3	2.526	3.6	110%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	2.522	10	280%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	29.5634	45	370%
Magnesium (mg)	420	564.2		134%
Manganese (mg)	2.3	6.108	11	266%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.137	4	162%
Potassium (g)	3.5	2.221		63%
Selenium (ug)	55	115	400	208%
Sodium (g)	1.5	1.596	2.3	106%
Sulfur (g)	2	1.38		69%
Zinc (mg)	11	18.4168	40	167%

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Nutrition Facts

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

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