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recipe puzzle. this is a tough one.

Cassiea199
Cassiea199 Posts: 21 Member
edited November 2024 in Recipes
Not sure if anyone is gonna want to solve this for me but i need a recipe that is between 200-400 calories and has
28g of fat
30g of carbs
17g of protein
About 1000 mg of potassium
65% iron
29% calcium
And little to no sugar. Also it would be great if it was cost efficient. it doesnt have to be exact but im below those requirements on my 1300 calorie diet. Any help is appreciated.

Replies

  • Cymbelle55
    Cymbelle55 Posts: 1 Member
    edited June 2015
    This goes some way towards matching your quest.
    http://www.caloriecount.com/moosewoods-very-creamy-potato-cheese-recipe-r280
    It has
    28g of fat
    30g carbs
    14.8g protein
    723mg potassium
    The iron percentage is only 9% but that's calculated on a 2000 calorie diet so it would work out at 14%(?) on your 1300 calorie diet, and the calcium is a bit high at 35% (and calculates to 54%(?) on your 1300 calorie diet).
    It's 426 calories almost squeeze into your 200-400 calories...
  • aylajane
    aylajane Posts: 979 Member
    Well, there is no way to hit those macros without going to about 450 calories (certainly not 200!). Fat has 9 cal per gram - so 28g has 252 calories. Carb and protein both have 4 cal per gram, so 30x4=120 cal of carbs and 17x4=68 cal protein. Total of 440 calories to hit those exact.

    So dont look for anything in the 2-300 range :)

    Good luck!
  • Cassiea199
    Cassiea199 Posts: 21 Member
    Cymbelle55 wrote: »
    This goes some way towards matching your quest.
    http://www.caloriecount.com/moosewoods-very-creamy-potato-cheese-recipe-r280
    It has
    28g of fat
    30g carbs
    14.8g protein
    723mg potassium
    The iron percentage is only 9% but that's calculated on a 2000 calorie diet so it would work out at 14%(?) on your 1300 calorie diet, and the calcium is a bit high at 35% (and calculates to 54%(?) on your 1300 calorie diet).
    It's 426 calories almost squeeze into your 200-400 calories...

    Thank you so much. If i burn a few more calories every day then it will fit perfectly. And potatoes are relatively cheap. I think i finally have as close to a perfect diet as im ever gonna get. :):)
  • Cassiea199
    Cassiea199 Posts: 21 Member
    @aylajane where did u get that info? It would be interesting to read up on.
  • aylajane
    aylajane Posts: 979 Member
    Its just the basic science behind calories, but more explanation if you google. Here is a simple one - http://health.howstuffworks.com/wellness/diet-fitness/weight-loss/calorie2.htm.

    It is also stated here along with lots of other good info: http://community.myfitnesspal.com/en/discussion/819055

  • Cassiea199
    Cassiea199 Posts: 21 Member
    Thank you. I have a big text book that explains a lot about nutrients ands such but i dont think it has this calorie info in it. Very interesting.
  • jgnatca
    jgnatca Posts: 14,464 Member
    This is what I did. I changed your grams to percentages and came up with a 38%/41%/22% ratio (fat/carb/protein). I went to nutritiondata.self.com and looked up foods with a 40/40/20 ratio. I found STAGG Dynamite Chili with Beans, 37%/41%/22% ratio. It has 778 mg of potassium, and 25% of your daily intake for iron, and 10% for your calcium. Pretty close, I'd say. 333 calories for one cup, 15g of fat, 31g of carb, and 18g of protein. You could look for other entries using the same method.
  • Cassiea199
    Cassiea199 Posts: 21 Member
    That is awesome. I have to bookmark that site.
This discussion has been closed.

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