Name: Vadim Chow 2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 274g Masa harina; 157g Now Foods 100% Whey Protein Isolate; 23g GNC Mega Men® Sport - Vanilla Bean; 6g NOW Foods Cal/Mag POWDER (Mag CITRATE); 7.75g Potassium Citrate; 4g Iodised Salt; 1.3g Choline bitartrate; 42.5g Extra Virgin Olive Oil; 1pill Now Foods Vitamin D-3 High Potency; 16pill Berkley Jensen Odorless Fish Caps 1200mg

Amount		Ingredient	$ / day	Source
274	g	Masa harina	$0.30	Cash and Carry
157	g	Now Foods 100% Whey Protein Isolate	$4.52	Amazon
23	g	GNC Mega Men® Sport - Vanilla Bean	$0.93	Amazon
6	g	NOW Foods Cal/Mag POWDER (Mag CITRATE)	$0.26	Amazon
7.75	g	Potassium Citrate	$0.31	BulkSupplements.com
4	g	Iodised Salt	$0.01	local
1.3	g	Choline bitartrate	$0.07	BulkSupplements.com
42.5	g	Extra Virgin Olive Oil	$0.31	local
1	pill	Now Foods Vitamin D-3 High Potency	$0.04	Amazon
16	pill	Berkley Jensen Odorless Fish Caps 1200mg	$0.85	BJs
Amounts for: Total Daily Cost:			$7.61	Add Ingredients to Amazon Cart

Vadim Chow 2

Nutrition Facts

Amount Per Day

39% Carb, 30% Protein, 31% Fat

Calories2385

% Daily Values*

106%

Total Carbohydrate232g

84%

Dietary Fiber 24g

109%

Protein180g

110%

Total Fat80g

Saturated Fat16g

Monounsaturated Fat34g

Polyunsaturated Fat13g

211%

Omega-3 Fatty Acids6g

294%

Omega-6 Fatty Acids9g

Cholesterol238mg

Calcium 146%	•	Vitamin A 198%
Chloride 109%	•	Vitamin B6 2557%
Chromium 219%	•	Vitamin B12 1331%
Copper 197%	•	Vitamin C 213%
Iodine 189%	•	Vitamin D 206%
Iron 247%	•	Vitamin E 120%
Magnesium 236%	•	Vitamin K 43%
Manganese 115%	•	Thiamin 2982%
Molybdenum 106%	•	Riboflavin 2478%
Phosphorus 143%	•	Niacin 200%
Potassium 100%	•	Folate 116%
Selenium 302%	•	Pantothenic Acid 677%
Sodium 127%	•	Biotin 639%
Sulfur 237%	•	Choline 102%
Zinc 190%

* Percent Daily Values are based on "evilOlive's DRI, 2200 calories, 40/30/30". 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	Masa harina	274	g	Powder	Cash and Carry	22679	$24.99	$0.30	83	1000	209.0	25.48
2	Now Foods 100% Whey Protein Isolate	157	g	Powder	Amazon	4540	$130.85	$4.52	29	639	5.6	140.18
3	GNC Mega Men® Sport - Vanilla Bean	23	g	Powder	Amazon	2160	$87.60	$0.93	94	83	9.6	6.39
4	NOW Foods Cal/Mag POWDER (Mag CITRATE)	6	g	Powder	Amazon	454	$20.00	$0.26	76	0	0.0	0.00
5	Potassium Citrate	7.75	g	Powder	BulkSupplements.com	500	$20.00	$0.31	65	0	0.0	0.00
6	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
7	Choline bitartrate	1.3	g	Powder	BulkSupplements.com	200	$10.20	$0.07	154	0	0.0	0.00
8	Extra Virgin Olive Oil	42.5	g	Liquid	local	696	$5.00	$0.31	16	383	0.0	0.00
9	Now Foods Vitamin D-3 High Potency	1	pill	Pill	Amazon	240	$9.99	$0.04	240	0	0.0	0.00
10	Berkley Jensen Odorless Fish Caps 1200mg	16	pill	Pill	BJs	300	$15.99	$0.85	19	280	8.0	8.00
	Total						$325.52	$7.61		2385	232.2	180.05
	Target									2200	220.0	165.00
	% Reached									108%	106%	109%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2200	2385		108%
Carbohydrates (g)	220	232.2		106%
Protein (g)	165	180.05		109%
Total Fat (g)	73.3	80.36		110%
Saturated Fat (g)	0	16.08
Monounsaturated Fat (g)	0	34.05
Polyunsaturated Fat (g)	0	13.46
Omega-3 Fatty Acids (g)	3	6.33		211%
Omega-6 Fatty Acids (g)	3	8.83	12	294%
Total Fiber (g)	28	23.5		84%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	238.401

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5934	10000	198%
Vitamin B6 (mg)	1.3	33.2	100	2557%
Vitamin B12 (ug)	2.4	31.9		1331%
Vitamin C (mg)	90	192	2000	213%
Vitamin D (IU)	800	1650	12000	206%
Vitamin E (IU)	20	24	1000	120%
Vitamin K (ug)	120	52		43%
Thiamin (mg)	1.2	35.78		2982%
Riboflavin (mg)	1.3	32.21		2478%
Niacin (mg)	16	31.944	35	200%
Folate (ug)	400	463	1000	116%
Pantothenic Acid (mg)	5	33.862		677%
Biotin (ug)	30	192		639%
Choline (mg)	550	562.953	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1.2	1.75	2.5	146%
Chloride (g)	2.3	2.496	3.6	109%
Chromium (ug)	35	77		219%
Copper (mg)	0.9	1.771	10	197%
Iodine (ug)	150	284	1100	189%
Iron (mg)	8	19.728	45	247%
Magnesium (mg)	420	990		236%
Manganese (mg)	2.3	2.648	11	115%
Molybdenum (ug)	45	48	2000	106%
Phosphorus (g)	0.7	1.004	4	143%
Potassium (g)	4.7	4.708		100%
Selenium (ug)	55	166	400	302%
Sodium (g)	1.5	1.906	2.3	127%
Sulfur (g)	2	4.74		237%
Zinc (mg)	11	20.9042	40	190%

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Vadim Chow 2

Nutrition Facts

Nutrient Profile: evilOlive's DRI, 2200 calories, 40/30/30Change

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Nutrient Profile: evilOlive's DRI, 2200 calories, 40/30/30 Change