Name: Nutritious and Delicious v1.2 (Oat Flour Variant)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 70g Canadian Protein Whey Protein Isolate; 22g Now Foods Potassium Gluconate; 20g Seeds, chia seeds, dried; 15ml Coconut Oil; 4g Iodised Salt; 2g Spinach, raw; 1.5g Choline bitartrate; 2pill Optimum Nutrition Opti-Women Multivitamin; 2pill Kirkland Signature - Super Concentrate Omega-3; 15ml Flaxseed Oil; 20g Almond Flour; 100g Cereals, QUAKER, Quick Oats, Dry

Amount		Ingredient	$ / day	Source
70	g	Canadian Protein Whey Protein Isolate	$2.07	Canadian Protein
22	g	Now Foods Potassium Gluconate	$0.59	iHerb
20	g	Seeds, chia seeds, dried	$0.32	Costco
15	ml	Coconut Oil	$0.17	Costco
4	g	Iodised Salt	$0.00	Walmart
2	g	Spinach, raw	$0.02	Costco
1.5	g	Choline bitartrate	$0.14	iHerb
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.42	Canadian Protein
2	pill	Kirkland Signature - Super Concentrate Omega-3	$0.13	Costco
15	ml	Flaxseed Oil	$0.37	Amazon
20	g	Almond Flour	$0.34	Costco
100	g	Cereals, QUAKER, Quick Oats, Dry	$0.00
Amounts for: Total Daily Cost:			$4.56	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

29% Carb, 29% Protein, 42% Fat

Calories1155

% Daily Values*

34%

Total Carbohydrate84g

63%

Dietary Fiber 19g

77%

Protein85g

84%

Total Fat55g

Saturated Fat16g

Monounsaturated Fat6g

Polyunsaturated Fat17g

109%

Omega-3 Fatty Acids13g

46%

Omega-6 Fatty Acids6g

Cholesterol0mg

Calcium 78%	•	Vitamin A 172%
Chloride 104%	•	Vitamin B6 1550%
Chromium 343%	•	Vitamin B12 4167%
Copper 308%	•	Vitamin C 307%
Iodine 259%	•	Vitamin D 100%
Iron 317%	•	Vitamin E 564%
Magnesium 114%	•	Vitamin K 136%
Manganese 455%	•	Thiamin 1726%
Molybdenum 156%	•	Riboflavin 1568%
Phosphorus 105%	•	Niacin 146%
Potassium 95%	•	Folate 171%
Selenium 210%	•	Pantothenic Acid 416%
Sodium 108%	•	Biotin 833%
Sulfur 11%	•	Choline 114%
Zinc 180%

* Percent Daily Values are based on "EstyHD's U.S. government DRI, male 19-50, 2000 calories (Revised Carbohydrates, Omegas, Potassium and Protein)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

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Nutritious and Delicious v1.2 (Oat Flour Variant)

Nutrition Facts

Nutrient Profile: EstyHD's U.S. government DRI, male 19-50, 2000 calories (Revised Carbohydrates, Omegas, Potassium and Protein)Change

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