Name: zone 2k no fruit People Chow 2.3.0 - Combat protein
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 155g Masa harina; 51g Bob's Red Mill Chia Seeds; 30g Oat Flour; 30g Navitas Naturals Organic Raw Cacao; 25g Almond meal; 17g Bob's Red Mill Soy Lecithin Granules; 7ml Extra Virgin Olive Oil; 10g Kale, raw; 5g Nuts, coconut meat, dried (desiccated), not sweetened; 3.6g Potassium Citrate; 3.8g Iodised Salt; 1g NOW Foods Calcium/magnesium 1000/500 mg; 1pill Kroger complete men's health senior multivitamin; 158g MP athletes complete protein cookies and cream

Amount		Ingredient	$ / day	Source
155	g	Masa harina	$0.15	Amazon
51	g	Bob's Red Mill Chia Seeds	$0.70	Amazon (S)
30	g	Oat Flour	$0.13	Amazon
30	g	Navitas Naturals Organic Raw Cacao	$0.82	Amazon (S)
25	g	Almond meal	$0.39	Amazon
17	g	Bob's Red Mill Soy Lecithin Granules	$0.32	Amazon (S)
7	ml	Extra Virgin Olive Oil	$0.08	Amazon
10	g	Kale, raw	$0.00
5	g	Nuts, coconut meat, dried (desiccated), not sweetened	$0.00
3.6	g	Potassium Citrate	$0.14	PureBulk, Inc.
3.8	g	Iodised Salt	$0.01	local
1	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.04	Amazon
1	pill	Kroger complete men's health senior multivitamin	$0.08	Kroger
158	g	MP athletes complete protein cookies and cream	$3.48	Costco
Amounts for: Total Daily Cost:			$6.36	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 30% Protein, 30% Fat

Calories2013

% Daily Values*

100%

Total Carbohydrate204g

200%

Dietary Fiber 56g

100%

Protein152g

101%

Total Fat69g

Saturated Fat16g

Monounsaturated Fat17g

Polyunsaturated Fat21g

438%

Omega-3 Fatty Acids10g

2054%

Omega-6 Fatty Acids14g

Cholesterol203mg

Calcium 171%	•	Vitamin A 203%
Chloride 102%	•	Vitamin B6 528%
Chromium 171%	•	Vitamin B12 4167%
Copper 355%	•	Vitamin C 148%
Iodine 219%	•	Vitamin D 107%
Iron 316%	•	Vitamin E 358%
Magnesium 179%	•	Vitamin K 127%
Manganese 403%	•	Thiamin 357%
Molybdenum 244%	•	Riboflavin 170%
Phosphorus 186%	•	Niacin 167%
Potassium 139%	•	Folate 103%
Selenium 302%	•	Pantothenic Acid 227%
Sodium 137%	•	Biotin 100%
Sulfur 65%	•	Choline 104%
Zinc 219%

* Percent Daily Values are based on "2k Zone ratio male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)". 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	Masa harina	155	g	Powder	Amazon	2000	$1.99	$0.15	13	566	118.2	14.41
2	Bob's Red Mill Chia Seeds	51	g	Powder	Amazon (S)	1812	$25.01	$0.70	36	248	21.5	8.44
3	Oat Flour	30	g	Powder	Amazon	2495	$11.08	$0.13	83	132	17.8	4.41
4	Navitas Naturals Organic Raw Cacao	30	g	Powder	Amazon (S)	908	$24.73	$0.82	30	68	17.4	5.88
5	Almond meal	25	g	Powder	Amazon	2268	$34.94	$0.39	91	145	2.4	5.47
6	Bob's Red Mill Soy Lecithin Granules	17	g	Powder	Amazon (S)	1812	$33.75	$0.32	107	128	2.1	0.00
7	Extra Virgin Olive Oil	7	ml	Liquid	Amazon	3000	$36.27	$0.08	429	57	0.0	0.00
8	Kale, raw	10	g	Powder		0	$0.00	$0.00	0	5	0.9	0.43
9	Nuts, coconut meat, dried (desiccated), not sweetened	5	g	Powder		0	$0.00	$0.00	0	33	1.2	0.34
10	Potassium Citrate	3.6	g	Powder	PureBulk, Inc.	250	$10.00	$0.14	69	0	0.0	0.00
11	Iodised Salt	3.8	g	Powder	local	500	$0.90	$0.01	132	0	0.0	0.00
12	NOW Foods Calcium/magnesium 1000/500 mg	1	g	Powder	Amazon	227	$9.99	$0.04	227	0	0.0	0.00
13	Kroger complete men's health senior multivitamin	1	pill	Pill	Kroger	200	$16.99	$0.08	200	0	0.0	0.00
14	MP athletes complete protein cookies and cream	158	g	Powder	Costco	2269	$50.00	$3.48	14	632	22.6	112.86
	Total						$255.65	$6.36		2013	204.0	152.24
	Target									2033	203.0	152.00
	% Reached									99%	100%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2033	2013		99%
Carbohydrates (g)	203	204		100%
Protein (g)	152	152.24		100%
Total Fat (g)	68	68.52		101%
Saturated Fat (g)	0	15.92
Monounsaturated Fat (g)	0	17.26
Polyunsaturated Fat (g)	2.89	20.81	22.22	720%
Omega-3 Fatty Acids (g)	2.22	9.72		438%
Omega-6 Fatty Acids (g)	0.67	13.76		2054%
Total Fiber (g)	28	56.1		200%
Soluble Fiber (g)	0	6.7
Insoluble Fiber (g)	0	26.2
Cholesterol (mg)	0	203.143

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6078	10000	203%
Vitamin B6 (mg)	1.3	6.9	100	528%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	133	2000	148%
Vitamin D (IU)	600	644	4000	107%
Vitamin E (IU)	20	72	1000	358%
Vitamin K (ug)	120	152		127%
Thiamin (mg)	1.2	4.284		357%
Riboflavin (mg)	1.3	2.207		170%
Niacin (mg)	16	26.664	35	167%
Folate (ug)	400	411	1000	103%
Pantothenic Acid (mg)	5	11.345		227%
Biotin (ug)	30	30		100%
Choline (mg)	550	571.379	3500	104%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.71	2.5	171%
Chloride (g)	2.3	2.352	3.6	102%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	3.196	10	355%
Iodine (ug)	150	329	1100	219%
Iron (mg)	8	25.3195	45	316%
Magnesium (mg)	420	751.1		179%
Manganese (mg)	2.3	9.268	11	403%
Molybdenum (ug)	45	110	2000	244%
Phosphorus (g)	0.7	1.3	4	186%
Potassium (g)	2.7	3.765		139%
Selenium (ug)	55	166	400	302%
Sodium (g)	1.5	2.051	2.3	137%
Sulfur (g)	2	1.3		65%
Zinc (mg)	11	24.0603	40	219%

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zone 2k no fruit People Chow 2.3.0 - Combat protein Private

Nutrition Facts

Nutrient Profile: 2k Zone ratio male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

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zone 2k no fruit People Chow 2.3.0 - Combat protein Private

Nutrition Facts

Nutrient Profile: 2k Zone ratio male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

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