Name: Healthy Meal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 30g Seeds, chia seeds, dried; 19g Flaxseed; 80g Quinoa, uncooked; 70g Oats; 26g Soy protein isolate; 36g Egg, white, dried; 36g Pea Protein Powder; 36g Nuts, coconut meat, dried (desiccated), not sweetened; 0.6g Salt, table; 16g Seeds, sunflower seed kernels, dried; 1pill Centrum adult multi-vitamin/mineral; 2pill Vitamin C; 0pill Calcium & vitamin D; 0g Cocoa powder; 0g Probiotics; 0g Potassium chloride; 0g Choline Bitartrate; 0g Stevia; 0g Xanthan Gum

Amount		Ingredient	￥ / day	Source
30	g	Seeds, chia seeds, dried	￥0.80	PDD
19	g	Flaxseed	￥0.26	PDD
80	g	Quinoa, uncooked	￥1.99	Taobao
70	g	Oats	￥0.39	Taobao
26	g	Soy protein isolate	￥0.46	Taobao
36	g	Egg, white, dried	￥1.58	PDD
36	g	Pea Protein Powder	￥1.40	PDD
36	g	Nuts, coconut meat, dried (desiccated), not sweetened	￥0.97	Taobao
0.6	g	Salt, table	￥0.00
16	g	Seeds, sunflower seed kernels, dried	￥0.27	PDD
1	pill	Centrum adult multi-vitamin/mineral	￥0.15	PDD
2	pill	Vitamin C	￥0.04	PDD
0	pill	Calcium & vitamin D	￥0.00	PDD
0	g	Cocoa powder	￥0.00
0	g	Probiotics	￥0.00
0	g	Potassium chloride	￥0.00
0	g	Choline Bitartrate	￥0.00
0	g	Stevia	￥0.00
0	g	Xanthan Gum	￥0.00
Amounts for: Total Daily Cost:			￥8.32	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

34% Carb, 30% Protein, 36% Fat

Calories1512

% Daily Values*

109%

Total Carbohydrate133g

135%

Dietary Fiber 38g

100%

Protein118g

90%

Total Fat61g

Saturated Fat25g

Monounsaturated Fat9g

Polyunsaturated Fat21g

601%

Omega-3 Fatty Acids10g

292%

Omega-6 Fatty Acids11g

Cholesterol0mg

Calcium 71%	•	Vitamin A 118%
Chloride 13%	•	Vitamin B6 225%
Chromium 100%	•	Vitamin B12 253%
Copper 328%	•	Vitamin C 105%
Iodine 100%	•	Vitamin D 67%
Iron 465%	•	Vitamin E 190%
Magnesium 128%	•	Vitamin K 22%
Manganese 450%	•	Thiamin 261%
Molybdenum 100%	•	Riboflavin 243%
Phosphorus 222%	•	Niacin 171%
Potassium 76%	•	Folate 177%
Selenium 261%	•	Pantothenic Acid 250%
Sodium 112%	•	Biotin 100%
Sulfur 196%	•	Choline 26%
Zinc 234%

* Percent Daily Values are based on "CorrineS's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)". 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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Healthy Meal Weight LossBodybuilding

Nutrition Facts

Nutrient Profile: CorrineS's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)Change

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Healthy Meal Weight LossBodybuilding

Nutrition Facts

Nutrient Profile: CorrineS's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)Change

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