Name: yeee
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 110g Whey protein isolate; 60g Oat Flour/Powder; 26g Seeds, chia seeds, dried; 50 tsp Carlson Cod Liver oil; 1portion Soy Lecithin; 3 cups Milk, whole, 3.25% milkfat, with added vitamin D; 1.5g Iodized sea salt; 12g Madhava Organic Coconut Sugar; 50g Potato flour; 26g flax; 28g Spices, rosemary, dried; 13g Spices, cardamom; 35ml Oil, olive, salad or cooking; 0.7g Choline bitartrate; 70g Hemp protein powder

Amount		Volume		Ingredient	$ / day	Source
110	g			Whey protein isolate	$2.93
60	g			Oat Flour/Powder	$1.93
26	g			Seeds, chia seeds, dried	$1.61
5	ml	50	tsp	Carlson Cod Liver oil	$0.40
1	portion			Soy Lecithin	$0.94
708	ml	3	cups	Milk, whole, 3.25% milkfat, with added vitamin D	$2.25
1.5	g			Iodized sea salt	$0.00
12	g			Madhava Organic Coconut Sugar	$0.04
50	g			Potato flour	$1.10
26	g			flax	$0.37
28	g			Spices, rosemary, dried	$0.00
13	g			Spices, cardamom	$0.00
35	ml			Oil, olive, salad or cooking	$0.84
0.7	g			Choline bitartrate	$0.02
70	g			Hemp protein powder	$1.27
Amounts for: Total Daily Cost:					$13.69	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

31% Carb, 30% Protein, 39% Fat

Calories2160

% Daily Values*

91%

Total Carbohydrate166g

180%

Dietary Fiber 50g

58%

Protein158g

136%

Total Fat93g

Saturated Fat15g

Monounsaturated Fat31g

Polyunsaturated Fat13g

503%

Omega-3 Fatty Acids8g

73%

Omega-6 Fatty Acids12g

Cholesterol87mg

Calcium 152%	•	Vitamin A 74%
Chloride 6%	•	Vitamin B6 153%
Chromium 0%	•	Vitamin B12 56%
Copper 282%	•	Vitamin C 25%
Iodine 0%	•	Vitamin D 67%
Iron 396%	•	Vitamin E 124%
Magnesium 280%	•	Vitamin K 22%
Manganese 845%	•	Thiamin 129%
Molybdenum 267%	•	Riboflavin 87%
Phosphorus 197%	•	Niacin 97%
Potassium 91%	•	Folate 100%
Selenium 99%	•	Pantothenic Acid 35%
Sodium 50%	•	Biotin 0%
Sulfur 40%	•	Choline 123%
Zinc 151%

* Percent Daily Values are based on "eroommit'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	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Whey protein isolate	110	g	Powder	2250	$60.00	$2.93	20	449	11.2	89.80
2	Oat Flour/Powder	60	g	Powder	623	$20.00	$1.93	10	264	35.5	8.82
3	Seeds, chia seeds, dried	26	g	Powder	453	$28.00	$1.61	17	126	11.0	4.30
4	Carlson Cod Liver oil	5	ml	Liquid	250	$20.00	$0.40	50	45	0.0	0.00
5	Soy Lecithin	1	portion	Powder	64	$60.00	$0.94	64	8	0.0	0.00
6	Milk, whole, 3.25% milkfat, with added vitamin D	708	ml	Liquid	1890	$6.00	$2.25	3	183	14.4	9.45
7	Iodized sea salt	1.5	g	Powder	454	$0.00	$0.00	303	0	0.0	0.00
8	Madhava Organic Coconut Sugar	12	g	Powder	6780	$20.00	$0.04	565	45	12.0	0.00
9	Potato flour	50	g	Powder	454	$10.00	$1.10	9	179	41.5	3.45
10	flax	26	g	Powder	1812	$26.00	$0.37	70	139	7.5	4.68
11	Spices, rosemary, dried	28	g	Powder	0	$0.00	$0.00	0	93	17.9	1.37
12	Spices, cardamom	13	g	Powder	0	$0.00	$0.00	0	40	8.9	1.40
13	Oil, olive, salad or cooking	35	ml	Liquid	750	$18.00	$0.84	21	309	0.0	0.00
14	Choline bitartrate	0.7	g	Powder	1000	$25.00	$0.02	1429	0	0.0	0.00
15	Hemp protein powder	70	g	Powder	1380	$25.00	$1.27	20	280	5.6	35.00
	Total					$318.00	$13.69		2160	165.6	158.26
	Target								2432	182.0	274.00
	% Reached								89%	91%	58%
	Safe Maximum								0	0.0	0.00
	% Max Reached								N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2432	2160	89%
Carbohydrates (g)	182	165.6	91%
Protein (g)	274	158.26	58%
Total Fat (g)	68	92.57	136%
Saturated Fat (g)	0	15.45
Monounsaturated Fat (g)	0	31.27
Polyunsaturated Fat (g)	0	13.19
Omega-3 Fatty Acids (g)	1.6	8.05	503%
Omega-6 Fatty Acids (g)	17	12.33	73%
Total Fiber (g)	28	50.3	180%
Soluble Fiber (g)	0	1.8
Insoluble Fiber (g)	0	2.1
Cholesterol (mg)	0	87.415

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2226	10000	74%
Vitamin B6 (mg)	1.3	2	100	153%
Vitamin B12 (ug)	2.4	1.4		56%
Vitamin C (mg)	90	22	2000	25%
Vitamin D (IU)	600	404	4000	67%
Vitamin E (IU)	20	25	1000	124%
Vitamin K (ug)	120	27		22%
Thiamin (mg)	1.2	1.545		129%
Riboflavin (mg)	1.3	1.133		87%
Niacin (mg)	16	15.546	35	97%
Folate (ug)	400	399	1000	100%
Pantothenic Acid (mg)	5	1.736		35%
Biotin (ug)	30	0		0%
Choline (mg)	550	678.657	3500	123%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.52	2.5	152%
Chloride (g)	2.3	0.135	3.6	6%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	2.535	10	282%
Iodine (ug)	150	0	1100	0%
Iron (mg)	8	31.6838	45	396%
Magnesium (mg)	420	1177.7		280%
Manganese (mg)	2.3	19.429	11	845%
Molybdenum (ug)	45	120	2000	267%
Phosphorus (g)	0.7	1.38	4	197%
Potassium (g)	3.5	3.171		91%
Selenium (ug)	55	54	400	99%
Sodium (g)	1.5	0.744	2.3	50%
Sulfur (g)	2	0.79		40%
Zinc (mg)	11	16.5843	40	151%

No reviews yet - why not add the first one?

Add Review

yeee

Nutrition Facts

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

No reviews yet - why not add the first one?

Submit Feedback

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