Name: Ultimate Chow
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 10g Potassium Citrate; 1g Choline L-Bitartrate; 1pill Now Foods MK-7 Vitamin K-2; 1pill Kirkland Signature Daily Multi; 2pill NOW Ultra Omega 3 Fish Oil; 30g Peanut Flour Light Roast 28% (optional 30g); 110g Dymatize Nutrition Elite (Rich Chocolate); 26g Chia Seeds; 21/2 cups rolled oats; 6g Salt

Amount		Volume		Ingredient	CAD / day	Source
10	g			Potassium Citrate	CAD0.30	Amazon
1	g			Choline L-Bitartrate	CAD0.06	Amazon
1	pill			Now Foods MK-7 Vitamin K-2	CAD0.21	Amazon
1	pill			Kirkland Signature Daily Multi	CAD0.03	Amazon
2	pill			NOW Ultra Omega 3 Fish Oil	CAD0.23	Amazon
30	g			Peanut Flour Light Roast 28% (optional 30g)	CAD0.95	Byrd Mill
110	g			Dymatize Nutrition Elite (Rich Chocolate)	CAD2.72	Amazon
26	g			Chia Seeds	CAD0.36	Amazon (S)
100	g	2½	cups	rolled oats	CAD0.17	Costco
6	g			Salt	CAD0.00
Amounts for: Total Daily Cost:					CAD5.03	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

35% Carb, 40% Protein, 25% Fat

Calories1088

% Daily Values*

47%

Total Carbohydrate97g

90%

Dietary Fiber 30g

105%

Protein109g

18%

Total Fat31g

Saturated Fat5g

Monounsaturated Fat6g

Polyunsaturated Fat7g

208%

Omega-3 Fatty Acids6g

41%

Omega-6 Fatty Acids4g

Cholesterol198mg

Calcium 134%	•	Vitamin A 117%
Chloride	•	Vitamin B6 146%
Chromium	•	Vitamin B12 300%
Copper 171%	•	Vitamin C 123%
Iodine 100%	•	Vitamin D 100%
Iron 318%	•	Vitamin E 204%
Magnesium 119%	•	Vitamin K 181%
Manganese 220%	•	Thiamin 164%
Molybdenum 69%	•	Riboflavin 117%
Phosphorus 149%	•	Niacin 149%
Potassium 161%	•	Folate 193%
Selenium 164%	•	Pantothenic Acid 222%
Sodium 11%	•	Biotin 75%
Sulfur	•	Choline 113%
Zinc 195%

* Percent Daily Values are based on "mkcyr's Nordic Nutrition Recommendations 2012, + EFSA AI's , male ≥18, from mean male bodyweight up to 100kg, 3500 kcal per day". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

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Ultimate Chow Weight GainBodybuilding

Nutrition Facts

Nutrient Profile: mkcyr's Nordic Nutrition Recommendations 2012, + EFSA AI's , male ≥18, from mean male bodyweight up to 100kg, 3500 kcal per day Change

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Ultimate Chow Weight GainBodybuilding

Nutrition Facts

Nutrient Profile: mkcyr's Nordic Nutrition Recommendations 2012, + EFSA AI's , male ≥18, from mean male bodyweight up to 100kg, 3500 kcal per dayChange

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Nutrient Profile: mkcyr's Nordic Nutrition Recommendations 2012, + EFSA AI's , male ≥18, from mean male bodyweight up to 100kg, 3500 kcal per day Change