Name: V2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Corn Masa Flour; 13/4 cups Oat Flour; 30g Bob's Red Mill Chia Seeds; 76g Beverages, Protein powder whey based; 40g Sugars, granulated; 52g Soybean Oil; 0ml Extra Virgin Olive Oil; 0g Navitas Naturals Organic Raw Cacao; 100g Spices, cinnamon, ground; 0pill Kirkland Signature Daily Multi; 4g Sea Salt; 0g Potassium Citrate; 2g Choline L-Bitartrate; 0g Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A; 0g Whey Protein Isolate (Unflavored)

Amount		Volume		Ingredient	$ / day	Source
150	g			Corn Masa Flour	$0.79	Amazon
104	g	1¾	cups	Oat Flour	$0.27	Amazon
30	g			Bob's Red Mill Chia Seeds	$0.41	Amazon (S)
76	g			Beverages, Protein powder whey based	$0.00
40	g			Sugars, granulated	$0.00
52	g			Soybean Oil	$0.36	Amazon
0	ml			Extra Virgin Olive Oil	$0.00	Amazon
0	g			Navitas Naturals Organic Raw Cacao	$0.00	Amazon (S)
100	g			Spices, cinnamon, ground	$0.00
0	pill			Kirkland Signature Daily Multi	$0.00	Amazon
4	g			Sea Salt	$0.01	Amazon (S)
0	g			Potassium Citrate	$0.00	Amazon
2	g			Choline L-Bitartrate	$0.11	Amazon
0	g			Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A	$0.00
0	g			Whey Protein Isolate (Unflavored)	$0.00	Amazon (S)
Amounts for: Total Daily Cost:					$1.96	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

54% Carb, 16% Protein, 30% Fat

Calories2242

% Daily Values*

96%

Total Carbohydrate321g

301%

Dietary Fiber 84g

73%

Protein98g

89%

Total Fat79g

Saturated Fat13g

Monounsaturated Fat17g

Polyunsaturated Fat43g

572%

Omega-3 Fatty Acids9g

200%

Omega-6 Fatty Acids34g

Cholesterol12mg

Calcium 181%	•	Vitamin A 11%
Chloride 106%	•	Vitamin B6 112%
Chromium 0%	•	Vitamin B12 78%
Copper 153%	•	Vitamin C 6%
Iodine 0%	•	Vitamin D 0%
Iron 233%	•	Vitamin E 49%
Magnesium 142%	•	Vitamin K 109%
Manganese 1006%	•	Thiamin 144%
Molybdenum 0%	•	Riboflavin 147%
Phosphorus 302%	•	Niacin 55%
Potassium 49%	•	Folate 31%
Selenium 176%	•	Pantothenic Acid 101%
Sodium 115%	•	Biotin 0%
Sulfur 84%	•	Choline 190%
Zinc 127%

* Percent Daily Values are based on "50percentmilk'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	Corn Masa Flour	150	g	Powder	Amazon	22680	$119.94	$0.79	151	548	114.4	13.92
2	Oat Flour	104	g	Powder	Amazon	22680	$57.99	$0.27	218	420	68.3	15.25
3	Bob's Red Mill Chia Seeds	30	g	Powder	Amazon (S)	1812	$25.01	$0.41	60	146	12.6	4.96
4	Beverages, Protein powder whey based	76	g	Powder		0	$0.00	$0.00	0	268	4.8	59.38
5	Sugars, granulated	40	g	Powder		0	$0.00	$0.00	0	155	40.0	0.00
6	Soybean Oil	52	g	Liquid	Amazon	907	$6.35	$0.36	17	460	0.0	0.00
7	Extra Virgin Olive Oil	0	ml	Liquid	Amazon	3000	$36.27	$0.00		0	0.0	0.00
8	Navitas Naturals Organic Raw Cacao	0	g	Powder	Amazon (S)	908	$24.73	$0.00		0	0.0	0.00
9	Spices, cinnamon, ground	100	g	Powder		0	$0.00	$0.00	0	247	80.6	3.99
10	Kirkland Signature Daily Multi	0	pill	Pill	Amazon	500	$16.99	$0.00		0	0.0	0.00
11	Sea Salt	4	g	Powder	Amazon (S)	3628	$9.14	$0.01	907	0	0.0	0.00
12	Potassium Citrate	0	g	Powder	Amazon	1000	$28.96	$0.00		0	0.0	0.00
13	Choline L-Bitartrate	2	g	Powder	Amazon	250	$13.96	$0.11	125	0	0.0	0.00
14	Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
15	Whey Protein Isolate (Unflavored)	0	g	Powder	Amazon (S)	2268	$55.24	$0.00		0	0.0	0.00
	Total						$394.58	$1.96		2242	320.7	97.50
	Target									2677	335.0	134.00
	% Reached									84%	96%	73%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2677	2242	84%
Carbohydrates (g)	335	320.7	96%
Protein (g)	134	97.5	73%
Total Fat (g)	89	78.92	89%
Saturated Fat (g)	0	12.73
Monounsaturated Fat (g)	0	17.39
Polyunsaturated Fat (g)	0	43.45
Omega-3 Fatty Acids (g)	1.6	9.14	572%
Omega-6 Fatty Acids (g)	17	34.03	200%
Total Fiber (g)	28	84.2	301%
Soluble Fiber (g)	0	4.4
Insoluble Fiber (g)	0	17.5
Cholesterol (mg)	0	12.16

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	319	10000	11%
Vitamin B6 (mg)	1.3	1.5	100	112%
Vitamin B12 (ug)	2.4	1.9		78%
Vitamin C (mg)	90	6	2000	6%
Vitamin D (IU)	600	0	4000	0%
Vitamin E (IU)	20	10	1000	49%
Vitamin K (ug)	120	130		109%
Thiamin (mg)	1.2	1.725		144%
Riboflavin (mg)	1.3	1.908		147%
Niacin (mg)	16	8.828	35	55%
Folate (ug)	400	123	1000	31%
Pantothenic Acid (mg)	5	5.047		101%
Biotin (ug)	30	0		0%
Choline (mg)	550	1045.438	3500	190%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.81	2.5	181%
Chloride (g)	2.3	2.44	3.6	106%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	1.381	10	153%
Iodine (ug)	150	0	1100	0%
Iron (mg)	8	18.6748	45	233%
Magnesium (mg)	420	598		142%
Manganese (mg)	2.3	23.135	11	1006%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	2.117	4	302%
Potassium (g)	3.5	1.714		49%
Selenium (ug)	55	97	400	176%
Sodium (g)	1.5	1.723	2.3	115%
Sulfur (g)	2	1.69		84%
Zinc (mg)	11	13.9328	40	127%

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V2

Nutrition Facts

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

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