Name: Tyler Family 0.0.1 - "CashcoanOat"
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2.5g NOW Foods Calcium/magnesium 1000/500 mg; 0.5g Potassium Citrate; 1g Iodised Salt; 1g Choline bitartrate; 50ml Extra Virgin Olive Oil; 0.5g Xanthan Gum (4g/week); 1g Organic Coconut Sugar; 100g Whole Oat Powder; 28g Whey Protein Isolate Unflavored 90%; 0g NOW Foods Vitamin k-2; 21g Chocolate, 100% cacao powder; 1portion Vitafusion Energy and Metabolism support; 1 cup Cashew Milk; 0.5g Portulaca Oleracea

Amount		Volume		Ingredient	$ / day	Source
2.5	g			NOW Foods Calcium/magnesium 1000/500 mg	$0.11	Amazon
0.5	g			Potassium Citrate	$0.01	Amazon
1	g			Iodised Salt	$0.00	local
1	g			Choline bitartrate	$0.04	Amazon
50	ml			Extra Virgin Olive Oil	$0.45	local
0.5	g			Xanthan Gum (4g/week)	$0.02	Amazon
1	g			Organic Coconut Sugar	$0.01	Amazon
100	g			Whole Oat Powder	$0.83	Amazon
28	g			Whey Protein Isolate Unflavored 90%	$1.01	Amazon
0	g			NOW Foods Vitamin k-2	$0.08	Amazon
21	g			Chocolate, 100% cacao powder	$0.51	Amazon
1	portion			Vitafusion Energy and Metabolism support	$0.06	Amazon
660	ml	1	cup	Cashew Milk	$1.05	Local
0.5	g			Portulaca Oleracea	$0.10	Amazon
Amounts for: Total Daily Cost:					$4.28	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

33% Carb, 17% Protein, 50% Fat

Calories1078

% Daily Values*

67%

Total Carbohydrate99g

80%

Dietary Fiber 23g

26%

Protein51g

101%

Total Fat66g

Saturated Fat11g

Monounsaturated Fat36g

Polyunsaturated Fat7g

Omega-3 Fatty Acids0.06g

Omega-6 Fatty Acids1g

Cholesterol5mg

Calcium 198%	•	Vitamin A 94%
Chloride 26%	•	Vitamin B6 81%
Chromium 0%	•	Vitamin B12 4160%
Copper 589%	•	Vitamin C 19%
Iodine 44%	•	Vitamin D 133%
Iron 239%	•	Vitamin E 309%
Magnesium 108%	•	Vitamin K 102%
Manganese	•	Thiamin 4%
Molybdenum 0%	•	Riboflavin 147%
Phosphorus 136%	•	Niacin 72%
Potassium 41%	•	Folate 0%
Selenium 19%	•	Pantothenic Acid 125%
Sodium 113%	•	Biotin 667%
Sulfur 33%	•	Choline 75%
Zinc 95%

* Percent Daily Values are based on "DIYmatt's U.S. government DRI, male 19-50, 2000 calories, ketogenic". 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	NOW Foods Calcium/magnesium 1000/500 mg	2.5	g	Powder	Amazon	227	$9.80	$0.11	91	0	0.0	0.00
2	Potassium Citrate	0.5	g	Powder	Amazon	1000	$27.00	$0.01	2000	0	0.0	0.00
3	Iodised Salt	1	g	Powder	local	737	$0.98	$0.00	737	0	0.0	0.00
4	Choline bitartrate	1	g	Powder	Amazon	500	$19.74	$0.04	500	0	0.0	0.00
5	Extra Virgin Olive Oil	50	ml	Liquid	local	502	$4.50	$0.45	10	400	0.0	0.00
6	Xanthan Gum (4g/week)	0.5	g	Powder	Amazon	454	$17.95	$0.02	907	2	0.5	0.00
7	Organic Coconut Sugar	1	g	Powder	Amazon	454	$5.29	$0.01	454	4	1.0	0.00
8	Whole Oat Powder	100	g	Powder	Amazon	3600	$29.99	$0.83	36	390	66.0	14.00
9	Whey Protein Isolate Unflavored 90%	28	g	Powder	Amazon	1000	$35.96	$1.01	36	110	0.0	27.00
10	NOW Foods Vitamin k-2	0.00009	g	Powder	Amazon	0	$7.99	$0.08	100	0	0.0	0.00
11	Chocolate, 100% cacao powder	21	g	Powder	Amazon	454	$10.99	$0.51	22	90	27.0	9.00
12	Vitafusion Energy and Metabolism support	1	portion	Pill	Amazon	150	$9.00	$0.06	150	8	1.5	0.00
13	Cashew Milk	660	ml	Liquid	Local	1890	$3.00	$1.05	3	75	3.0	0.60
14	Portulaca Oleracea	0.5	g	Powder	Amazon	100	$20.99	$0.10	200	0	0.0	0.00
	Total						$203.18	$4.28		1078	99.0	50.60
	Target									1960	147.0	196.00
	% Reached									55%	67%	26%
	Safe Maximum									0	50.0	0.00
	% Max Reached									N/A	198%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1960	1078		55%
Carbohydrates (g)	147	99	50	67%
Protein (g)	196	50.6		26%
Total Fat (g)	65	65.67		101%
Saturated Fat (g)	0	11.42
Monounsaturated Fat (g)	0	36.33
Polyunsaturated Fat (g)	0	6.67
Omega-3 Fatty Acids (g)	1.6	0.06		4%
Omega-6 Fatty Acids (g)	17	1.25		7%
Total Fiber (g)	28	22.5		80%
Soluble Fiber (g)	0	0.5
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	5

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2825	10000	94%
Vitamin B6 (mg)	1.3	1.1	100	81%
Vitamin B12 (ug)	2.4	99.8		4160%
Vitamin C (mg)	90	17	2000	19%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	62	1000	309%
Vitamin K (ug)	120	122		102%
Thiamin (mg)	1.2	0.051		4%
Riboflavin (mg)	1.3	1.914		147%
Niacin (mg)	16	11.5	35	72%
Folate (ug)	400	0	1000	0%
Pantothenic Acid (mg)	5	6.254		125%
Biotin (ug)	30	200		667%
Choline (mg)	550	411.02	3500	75%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.98	2.5	198%
Chloride (g)	2.3	0.6	3.6	26%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	5.298	10	589%
Iodine (ug)	150	66	1100	44%
Iron (mg)	8	19.0987	45	239%
Magnesium (mg)	420	452.4		108%
Manganese (mg)	0	1.44	11
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	0.949	4	136%
Potassium (g)	3.5	1.439		41%
Selenium (ug)	55	10	400	19%
Sodium (g)	1.5	1.69	2.3	113%
Sulfur (g)	2	0.67		33%
Zinc (mg)	11	10.5	40	95%

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Recipes based on this one:
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Tyler Family 0.0.1 - "CashcoanOat"

Nutrition Facts

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

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