Name: variant 8
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 50g Oil, canola; 6g Potassium Citrate; 7g NOW Foods Calcium/magnesium 1000/500 mg; 4g Iodised Salt; 0g Creatine; 1.5g Choline bitartrate; 0g Syntrax Innovations Matrix Powder, Simply Vanilla; 1pill DEVA Vegan Multivitamin (and mineral supplement with greens); 410g Oat Flour Honeyville Farms; 125g myprotein blend

Amount		Ingredient	$ / day	Source
50	g	Oil, canola	$0.22	Amazon
6	g	Potassium Citrate	$0.38	Amazon
7	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.37	Amazon
4	g	Iodised Salt	$0.03	Amazon
0	g	Creatine	$0.00	Amazon
1.5	g	Choline bitartrate	$0.09	Amazon
0	g	Syntrax Innovations Matrix Powder, Simply Vanilla	$0.00	Amazon
1	pill	DEVA Vegan Multivitamin (and mineral supplement with greens)	$0.09	Amazon
410	g	Oat Flour Honeyville Farms	$1.14	Amazon
125	g	myprotein blend	$1.15
Amounts for: Total Daily Cost:			$3.47	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

44% Carb, 25% Protein, 31% Fat

Calories2602

% Daily Values*

85%

Total Carbohydrate283g

183%

Dietary Fiber 51g

107%

Protein157g

119%

Total Fat88g

Saturated Fat14g

Monounsaturated Fat44g

Polyunsaturated Fat28g

109%

Omega-3 Fatty Acids2g

144%

Omega-6 Fatty Acids24g

Cholesterol250mg

Calcium 100%	•	Vitamin A 167%
Chloride 104%	•	Vitamin B6 993%
Chromium 343%	•	Vitamin B12 4167%
Copper 204%	•	Vitamin C 167%
Iodine 225%	•	Vitamin D 119%
Iron 353%	•	Vitamin E 349%
Magnesium 298%	•	Vitamin K 100%
Manganese 800%	•	Thiamin 1281%
Molybdenum 1989%	•	Riboflavin 993%
Phosphorus 265%	•	Niacin 351%
Potassium 105%	•	Folate 133%
Selenium 381%	•	Pantothenic Acid 516%
Sodium 130%	•	Biotin 250%
Sulfur 47%	•	Choline 137%
Zinc 219%

* Percent Daily Values are based on "nutclump'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	Oil, canola	50	g	Liquid	Amazon	8100	$36.00	$0.22	162	429	0.0	0.00
2	Potassium Citrate	6	g	Powder	Amazon	250	$15.96	$0.38	42	0	0.0	0.00
3	NOW Foods Calcium/magnesium 1000/500 mg	7	g	Powder	Amazon	227	$11.93	$0.37	32	0	0.0	0.00
4	Iodised Salt	4	g	Powder	Amazon	737	$5.74	$0.03	184	0	0.0	0.00
5	Creatine	0	g	Powder	Amazon	1004	$18.50	$0.00		0	0.0	0.00
6	Choline bitartrate	1.5	g	Powder	Amazon	500	$29.20	$0.09	333	0	0.0	0.00
7	Syntrax Innovations Matrix Powder, Simply Vanilla	0	g	Powder	Amazon	2268	$49.52	$0.00		0	0.0	0.00
8	DEVA Vegan Multivitamin (and mineral supplement with greens)	1	pill	Pill	Amazon	90	$7.69	$0.09	90	0	0.0	0.00
9	Oat Flour Honeyville Farms	410	g	Powder	Amazon	22680	$63.00	$1.14	55	1632	266.5	65.60
10	myprotein blend	125	g	Powder		2490	$23.00	$1.15	20	542	16.7	91.67
	Total						$260.54	$3.47		2602	283.2	157.27
	Target									2666	333.0	147.00
	% Reached									98%	85%	107%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2666	2602	98%
Carbohydrates (g)	333	283.2	85%
Protein (g)	147	157.27	107%
Total Fat (g)	74	87.85	119%
Saturated Fat (g)	0	13.89
Monounsaturated Fat (g)	0	44.03
Polyunsaturated Fat (g)	0	27.82
Omega-3 Fatty Acids (g)	1.6	1.74	109%
Omega-6 Fatty Acids (g)	17	24.49	144%
Total Fiber (g)	28	51.3	183%
Soluble Fiber (g)	0	18.4
Insoluble Fiber (g)	0	32.8
Cholesterol (mg)	0	250

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	12.9	100	993%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	150	2000	167%
Vitamin D (IU)	600	711	4000	119%
Vitamin E (IU)	20	70	1000	349%
Vitamin K (ug)	120	120		100%
Thiamin (mg)	1.2	15.37		1281%
Riboflavin (mg)	1.3	12.91		993%
Niacin (mg)	16	56.15	35	351%
Folate (ug)	400	531	1000	133%
Pantothenic Acid (mg)	5	25.82		516%
Biotin (ug)	30	75		250%
Choline (mg)	550	752.59	3500	137%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	1.84	10	204%
Iodine (ug)	150	338	1100	225%
Iron (mg)	8	28.25	45	353%
Magnesium (mg)	420	1252.6		298%
Manganese (mg)	2.3	18.4	11	800%
Molybdenum (ug)	45	895	2000	1989%
Phosphorus (g)	0.7	1.857	4	265%
Potassium (g)	3.5	3.681		105%
Selenium (ug)	55	209	400	381%
Sodium (g)	1.5	1.944	2.3	130%
Sulfur (g)	2	0.94		47%
Zinc (mg)	11	24.12	40	219%

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variant 8

Nutrition Facts

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

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