Name: Weightloss 200lb BMI DRI calc
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 205g Oat Flour/Powder; 57g Now Carbo Gain 100% Maltodextrin; 76g Now Foods 100% Whey Protein Isolate; 24g GNC Mega Men® Sport - Vanilla Bean; 1ml MCT Oil - 1/4 tsp; 6g Potassium Citrate; 1g NOW Foods Calcium/magnesium 1000/500 mg; 4g Iodised Salt; 2g Choline Bitartrate; 0.05ml THORNE - Vitamin D/K2 Liquid -1 drop; 12g Now Foods Psyllium Husk Powder; 21g Soybean Oil (4-teaspoons); 2.4g Calcium citrate; 1g NOW Foods MSM Pure Powder

Amount		Ingredient	$ / day	Source
205	g	Oat Flour/Powder	$1.20	Amazon
57	g	Now Carbo Gain 100% Maltodextrin	$0.35	Amazon
76	g	Now Foods 100% Whey Protein Isolate	$2.18	Amazon
24	g	GNC Mega Men® Sport - Vanilla Bean	$1.11	Amazon
1	ml	MCT Oil - 1/4 tsp	$0.01	Amazon
6	g	Potassium Citrate	$0.38	Amazon
1	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.04	Amazon
4	g	Iodised Salt	$0.01	local
2	g	Choline Bitartrate	$0.26	Amazon
0.05	ml	THORNE - Vitamin D/K2 Liquid -1 drop	$0.04	Amazon.com
12	g	Now Foods Psyllium Husk Powder	$0.18	Amazon
21	g	Soybean Oil (4-teaspoons)	$0.13	Amazon
2.4	g	Calcium citrate	$0.12	Amazon
1	g	NOW Foods MSM Pure Powder	$0.05	Amazon
Amounts for: Total Daily Cost:			$6.06	Add Ingredients to Amazon Cart

Designed to for a 350lb sedentary man to replace breakfast & lunch. 200lb used in the USDA calorie calculator to get a more accurate estimate and 1000 calories left over to eat a small dinner with the GF and still be at a caloric deficit

Nutrition Facts

Amount Per Day

49% Carb, 25% Protein, 26% Fat

Calories1646

% Daily Values*

100%

Total Carbohydrate209g

103%

Dietary Fiber 29g

101%

Protein105g

105%

Total Fat48g

Saturated Fat8g

Monounsaturated Fat11g

Polyunsaturated Fat18g

105%

Omega-3 Fatty Acids2g

98%

Omega-6 Fatty Acids17g

Cholesterol28mg

Calcium 121%	•	Vitamin A 111%
Chloride 111%	•	Vitamin B6 2620%
Chromium 229%	•	Vitamin B12 1389%
Copper 148%	•	Vitamin C 222%
Iodine 192%	•	Vitamin D 241%
Iron 103%	•	Vitamin E 123%
Magnesium 99%	•	Vitamin K 248%
Manganese 408%	•	Thiamin 2900%
Molybdenum 111%	•	Riboflavin 2564%
Phosphorus 160%	•	Niacin 208%
Potassium 101%	•	Folate 102%
Selenium 369%	•	Pantothenic Acid 681%
Sodium 114%	•	Biotin 667%
Sulfur 141%	•	Choline 161%
Zinc 211%

* Percent Daily Values are based on "vsample'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	Oat Flour/Powder	205	g	Powder	Amazon	6120	$35.91	$1.20	30	827	131.8	30.02
2	Now Carbo Gain 100% Maltodextrin	57	g	Powder	Amazon	3629	$22.49	$0.35	64	217	53.6	0.00
3	Now Foods 100% Whey Protein Isolate	76	g	Powder	Amazon	2268	$65.00	$2.18	30	285	2.7	67.86
4	GNC Mega Men® Sport - Vanilla Bean	24	g	Powder	Amazon	1080	$49.90	$1.11	45	87	10.0	6.67
5	MCT Oil - 1/4 tsp	1	ml	Liquid	Amazon	945	$14.06	$0.01	945	7	0.0	0.00
6	Potassium Citrate	6	g	Powder	Amazon	250	$15.96	$0.38	42	0	0.0	0.00
7	NOW Foods Calcium/magnesium 1000/500 mg	1	g	Powder	Amazon	227	$9.89	$0.04	227	0	0.0	0.00
8	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
9	Choline Bitartrate	2	g	Powder	Amazon	100	$12.96	$0.26	50	0	0.0	0.00
10	THORNE - Vitamin D/K2 Liquid -1 drop	0.05	ml	Liquid	Amazon.com	30	$22.80	$0.04	600	0	0.0	0.00
11	Now Foods Psyllium Husk Powder	12	g	Powder	Amazon	680	$9.99	$0.18	57	45	10.7	0.00
12	Soybean Oil (4-teaspoons)	21	g	Liquid	Amazon	896	$5.47	$0.13	43	179	0.0	0.00
13	Calcium citrate	2.4	g	Powder	Amazon	250	$12.96	$0.12	104	0	0.0	0.00
14	NOW Foods MSM Pure Powder	1	g	Powder	Amazon	227	$10.37	$0.05	227	0	0.0	0.00
	Total						$288.66	$6.06		1646	208.7	104.54
	Target									1667	208.0	104.00
	% Reached									99%	100%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1667	1646	99%
Carbohydrates (g)	208	208.7	100%
Protein (g)	104	104.54	101%
Total Fat (g)	46	48.43	105%
Saturated Fat (g)		7.68
Monounsaturated Fat (g)		10.51
Polyunsaturated Fat (g)		18.29
Omega-3 Fatty Acids (g)	1.6	1.67	105%
Omega-6 Fatty Acids (g)	17	16.74	98%
Total Fiber (g)	28	28.9	103%
Soluble Fiber (g)		6
Insoluble Fiber (g)		3
Cholesterol (mg)	0	27.524

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3333	10000	111%
Vitamin B6 (mg)	1.3	34.1	100	2620%
Vitamin B12 (ug)	2.4	33.3		1389%
Vitamin C (mg)	90	200	2000	222%
Vitamin D (IU)	600	1444	4000	241%
Vitamin E (IU)	20	25	1000	123%
Vitamin K (ug)	120	297		248%
Thiamin (mg)	1.2	34.798		2900%
Riboflavin (mg)	1.3	33.333		2564%
Niacin (mg)	16	33.333	35	208%
Folate (ug)	400	407	1000	102%
Pantothenic Acid (mg)	5	34.065		681%
Biotin (ug)	30	200		667%
Choline (mg)	550	888.167	3500	161%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.21	2.5	121%
Chloride (g)	2.3	2.561	3.6	111%
Chromium (ug)	35	80		229%
Copper (mg)	0.9	1.334	10	148%
Iodine (ug)	150	288	1100	192%
Iron (mg)	8	8.2696	45	103%
Magnesium (mg)	420	417.3		99%
Manganese (mg)	2.3	9.387	11	408%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.12	4	160%
Potassium (g)	3.5	3.544		101%
Selenium (ug)	55	203	400	369%
Sodium (g)	1.5	1.709	2.3	114%
Sulfur (g)	2	2.81		141%
Zinc (mg)	11	23.256	40	211%

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Weightloss 200lb BMI DRI calc

Nutrition Facts

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

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