Name: Vector Base Chow for 1600 cal So Tasty the Wife Likes It
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 90g Pre-cooked Masa (Masa Precocida); 90g Oat Flour/Powder; 32g GNC Mega Men® Sport - Vanilla Bean; 65g Whey Protein Isolate (Unflavored); 16g Psyllium Husk Powder; 4g NOW Foods Calcium/magnesium 1000/500 mg; 4g Morton Salt Substitute (Potassium Chloride); 3g Iodised Salt; 1g Choline bitartrate

Amount		Ingredient	$ / day	Source
90	g	Pre-cooked Masa (Masa Precocida)	$0.45	Amazon
90	g	Oat Flour/Powder	$0.05	Amazon
32	g	GNC Mega Men® Sport - Vanilla Bean	$1.48	GNC
65	g	Whey Protein Isolate (Unflavored)	$1.58	Amazon (S)
16	g	Psyllium Husk Powder	$0.24	Amazon
4	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.18	Amazon
4	g	Morton Salt Substitute (Potassium Chloride)	$0.09	Amazon
3	g	Iodised Salt	$0.01	local
1	g	Choline bitartrate	$0.01	Amazon
Amounts for: Total Daily Cost:			$4.08	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

58% Carb, 32% Protein, 10% Fat

Calories1103

% Daily Values*

80%

Total Carbohydrate160g

138%

Dietary Fiber 29g

88%

Protein88g

29%

Total Fat13g

Saturated Fat3g

Monounsaturated Fat3g

Polyunsaturated Fat3g

Omega-3 Fatty Acids0.13g

169%

Omega-6 Fatty Acids3g

Cholesterol30mg

Calcium 108%	•	Vitamin A 241%
Chloride 170%	•	Vitamin B6 3484%
Chromium 305%	•	Vitamin B12 1946%
Copper 322%	•	Vitamin C 322%
Iodine 183%	•	Vitamin D 119%
Iron 140%	•	Vitamin E 163%
Magnesium 162%	•	Vitamin K 87%
Manganese 235%	•	Thiamin 3803%
Molybdenum 548%	•	Riboflavin 3475%
Phosphorus 112%	•	Niacin 333%
Potassium 97%	•	Folate 178%
Selenium 427%	•	Pantothenic Acid 968%
Sodium 99%	•	Biotin 889%
Sulfur 160%	•	Choline 108%
Zinc 280%

* Percent Daily Values are based on "VectorHastings's fixed U.S. government DRI, male 19-50, 1500 calories, low carb". 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	Pre-cooked Masa (Masa Precocida)	90	g	Powder	Amazon	2993	$15.08	$0.45	33	324	71.1	7.20
2	Oat Flour/Powder	90	g	Powder	Amazon	22680	$11.62	$0.05	252	364	59.4	13.50
3	GNC Mega Men® Sport - Vanilla Bean	32	g	Powder	GNC	1080	$49.99	$1.48	34	116	13.3	8.89
4	Whey Protein Isolate (Unflavored)	65	g	Powder	Amazon (S)	2268	$55.24	$1.58	35	247	1.9	58.04
5	Psyllium Husk Powder	16	g	Powder	Amazon	680	$10.00	$0.24	43	53	14.2	0.00
6	NOW Foods Calcium/magnesium 1000/500 mg	4	g	Powder	Amazon	227	$9.99	$0.18	57	0	0.0	0.00
7	Morton Salt Substitute (Potassium Chloride)	4	g	Powder	Amazon	532	$12.44	$0.09	133	0	0.0	0.00
8	Iodised Salt	3	g	Powder	local	500	$0.90	$0.01	167	0	0.0	0.00
9	Choline bitartrate	1	g	Powder	Amazon	500	$4.99	$0.01	500	0	0.0	0.00
	Total						$170.25	$4.08		1103	160.0	87.62
	Target									1600	200.0	100.00
	% Reached									69%	80%	88%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1600	1103	69%
Carbohydrates (g)	200	160	80%
Protein (g)	100	87.62	88%
Total Fat (g)	44	12.97	29%
Saturated Fat (g)	0	2.71
Monounsaturated Fat (g)	0	2.71
Polyunsaturated Fat (g)	0	2.98
Omega-3 Fatty Acids (g)	1.6	0.13	8%
Omega-6 Fatty Acids (g)	1.7	2.88	169%
Total Fiber (g)	21	29	138%
Soluble Fiber (g)	0	13.4
Insoluble Fiber (g)	0	4.9
Cholesterol (mg)	0	30.022

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7235	10000	241%
Vitamin B6 (mg)	1.3	45.3	100	3484%
Vitamin B12 (ug)	2.4	46.7		1946%
Vitamin C (mg)	90	289	2000	322%
Vitamin D (IU)	600	711	4000	119%
Vitamin E (IU)	20	33	1000	163%
Vitamin K (ug)	120	104		87%
Thiamin (mg)	1.2	45.641		3803%
Riboflavin (mg)	1.3	45.177		3475%
Niacin (mg)	16	53.353	35	333%
Folate (ug)	400	714	1000	178%
Pantothenic Acid (mg)	5	48.404		968%
Biotin (ug)	30	267		889%
Choline (mg)	550	592.049	3500	108%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.08	2.5	108%
Chloride (g)	2.3	3.9	3.6	170%
Chromium (ug)	35	107		305%
Copper (mg)	0.9	2.894	10	322%
Iodine (ug)	150	274	1100	183%
Iron (mg)	8	11.187	45	140%
Magnesium (mg)	420	681		162%
Manganese (mg)	2.3	5.416	11	235%
Molybdenum (ug)	45	247	2000	548%
Phosphorus (g)	0.7	0.785	4	112%
Potassium (g)	3.5	3.393		97%
Selenium (ug)	55	235	400	427%
Sodium (g)	1.5	1.486	2.3	99%
Sulfur (g)	2	3.2		160%
Zinc (mg)	11	30.7702	40	280%

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Vector Base Chow for 1600 cal So Tasty the Wife Likes It

Nutrition Facts

Nutrient Profile: VectorHastings's fixed U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: VectorHastings's fixed U.S. government DRI, male 19-50, 1500 calories, low carb Change