| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 200 | g | Fine Powdered Oats | $1.48 | Bulk Powders |
| 220 | g | Whey Protein Concentrate | $5.09 | Bulk Powders |
| 30 | g | LoGI Cane Sugar | $0.14 | Coles |
| 10 | g | Linseed Meal (Flaxseed) | $0.11 | Coles |
| 16.65 | g | Lecithin | $0.51 | Coles |
| 1 | g | Table Salt | $0.00 | Coles |
| 3.33 | g | Potassium Chloride | $0.06 | iHerb |
| 1.421 | g | Calcium Carbonate | $0.02 | iHerb |
| 2 | pill | Opti-Women Multivitamin | $0.35 | iHerb |
Amounts for: Total Daily Cost: | $7.77 | Add Ingredients to Amazon Cart | ||
| Calcium 141% | • | Vitamin A 167% |
| Chloride 87% | • | Vitamin B6 1558% |
| Chromium 343% | • | Vitamin B12 4167% |
| Copper 324% | • | Vitamin C 278% |
| Iodine 142% | • | Vitamin D 100% |
| Iron 332% | • | Vitamin E 510% |
| Magnesium 180% | • | Vitamin K 98% |
| Manganese 576% | • | Thiamin 1797% |
| Molybdenum 484% | • | Riboflavin 1555% |
| Phosphorus 201% | • | Niacin 146% |
| Potassium 113% | • | Folate 168% |
| Selenium 256% | • | Pantothenic Acid 410% |
| Sodium 52% | • | Biotin 967% |
| Sulfur 358% | • | Choline 103% |
| Zinc 198% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2196 | 1918 | 87% | |
| Carbohydrates (g) | 220 | 166.9 | 76% | |
| Protein (g) | 198 | 203.09 | 103% | |
| Total Fat (g) | 59 | 48.75 | 83% | |
| Saturated Fat (g) | 0 | 13.02 | ||
| Monounsaturated Fat (g) | 0 | 0 | ||
| Polyunsaturated Fat (g) | 0 | 0 | ||
| Omega-3 Fatty Acids (g) | 1.6 | 3.42 | 214% | |
| Omega-6 Fatty Acids (g) | 17 | 13.65 | 80% | |
| Total Fiber (g) | 28 | 22.8 | 81% | |
| Soluble Fiber (g) | 0 | 0 | ||
| Insoluble Fiber (g) | 0 | 0 | ||
| Cholesterol (mg) | 0 | 0 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 5000 | 10000 | 167% |
| Vitamin B6 (mg) | 1.3 | 20.3 | 100 | 1558% |
| Vitamin B12 (ug) | 2.4 | 100 | 4167% | |
| Vitamin C (mg) | 90 | 250 | 2000 | 278% |
| Vitamin D (IU) | 600 | 600 | 4000 | 100% |
| Vitamin E (IU) | 20 | 102 | 1000 | 510% |
| Vitamin K (ug) | 120 | 117 | 98% | |
| Thiamin (mg) | 1.2 | 21.56 | 1797% | |
| Riboflavin (mg) | 1.3 | 20.22 | 1555% | |
| Niacin (mg) | 16 | 23.31 | 35 | 146% |
| Folate (ug) | 400 | 673 | 1000 | 168% |
| Pantothenic Acid (mg) | 5 | 20.5 | 410% | |
| Biotin (ug) | 30 | 290 | 967% | |
| Choline (mg) | 550 | 567.17 | 3500 | 103% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.41 | 2.5 | 141% |
| Chloride (g) | 2.3 | 1.994 | 3.6 | 87% |
| Chromium (ug) | 35 | 120 | 343% | |
| Copper (mg) | 0.9 | 2.92 | 10 | 324% |
| Iodine (ug) | 150 | 213 | 1100 | 142% |
| Iron (mg) | 8 | 26.57 | 45 | 332% |
| Magnesium (mg) | 420 | 754.2 | 180% | |
| Manganese (mg) | 2.3 | 13.25 | 11 | 576% |
| Molybdenum (ug) | 45 | 218 | 2000 | 484% |
| Phosphorus (g) | 0.7 | 1.408 | 4 | 201% |
| Potassium (g) | 3.5 | 3.968 | 113% | |
| Selenium (ug) | 55 | 141 | 400 | 256% |
| Sodium (g) | 1.5 | 0.778 | 2.3 | 52% |
| Sulfur (g) | 2 | 7.15 | 358% | |
| Zinc (mg) | 11 | 21.83 | 40 | 198% |
