Maintenance Thinker's Mix 2200kcal Kosher

by sapio
Last updated November 14, 2021 Copy
AmountVolumeIngredient$ / daySource
200gWhey Protein Concentrate$4.50Bulk Nutrients
200gFine Powdered Oats$1.52Bulk Nutrients
35ml1tbspNOW Omega 3 Fish Oil$2.94iHerb
2pill2pieceNow Foods Full Spectrum Minerals Caps$0.26iHerb
2gSpirulina Powder$0.15Bulk Nutrients
25gPsyllium Husk Powder$0.77iHerb
0.25mlNow Foods E Oil$0.04iHerb
0.375mlThorne Research Vitamin K2$1.34iHerb
0.6pill480capsuleCholine alfoscerate$0.30Bulk Nutrients
3gPotassium chloride$0.12iHerb
0.25gAscorbic Acid$0.02iHerb
50gDextrose Monohydrate$0.36Bulk Nutrients
3gSalt, table (not iodized)$0.05
1pill100capsuleNow Foods, Methyl B-12$0.12iHerb
Amounts for:
Total Daily Cost:
$12.48Add Ingredients
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Low Carb & High Protein for mass maintenance.

Vegetarian

High Vitamin C High in B vitamins (but not to the point of toxicity) 1.5:1 Omega 3:6 ratio. (mediterranean style) Near Perfect Amino Acid Profile with added BCAAs.

The phosphorus in the ingredients does not appear up to scratch chiefly because nobody advertises these levels in their products and its difficult to calculate an accurate measure.

Energy Currently laid out as 2200cal. For mass gain use this recipe: https://www.completefoods.co/diy/recipes/mass-gain-thinkers-mix-2600kcal-chocolate-or-vanilla For fat loss use this recipe: https://www.completefoods.co/diy/recipes/fat-loss-thinkers-mix-2200kcal-chocolate-or-vanilla

Instructions: Ensure you order the raw/unflavoured whey protein or else it will be too sweet. Mix powders together (empty powder from the capsules), then add water, blend, & finally add the two oils, blend again. You will need to add your own flavouring.

Nutrition Facts

Amount Per Day
39% Carb, 35% Protein, 26% Fat
Calories2162
% Daily Values*
80%
Total Carbohydrate200g
143%
Dietary Fiber 40g
210%
Protein178g
94%
Total Fat61g
Saturated Fat19g
Monounsaturated Fat0g
Polyunsaturated Fat0g
449%
Omega-3 Fatty Acids10g
538%
Omega-6 Fatty Acids4g
Cholesterol175mg
* Percent Daily Values are based on "U.S. government DRI, 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.
Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

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