Name: Mostly Real LactoOvo FoodBar
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 33g Now Foods, Pea Protein, Unflavored; 50g Meyenberg Goat Milk, Non Fat, Powdered; 40g Powdered Whole Egg; 25g Twinlab, Genuine Brewer's Yeast; 250g Banana; 9g Rice Bran; 25g Toasted Wheat Germ; 60g Lentils, Cooked; 40g Garbanzo Beans, Cooked; 50g Raw Kale (Dehydrated to 20% weight); 20ml Blackstrap Molasses; 19g Flaxseed Meal; 10g Soy Lecithin; 13ml Wheat Germ Oil; 0.7g Table Salt

Amount		Ingredient	$ / day	Source
33	g	Now Foods, Pea Protein, Unflavored	$0.70	iHerb
50	g	Meyenberg Goat Milk, Non Fat, Powdered	$1.88	iHerb
40	g	Powdered Whole Egg	$2.41	iHerb
25	g	Twinlab, Genuine Brewer's Yeast	$0.51	iHerb
250	g	Banana	$0.00	Local
9	g	Rice Bran	$0.10	iHerb
25	g	Toasted Wheat Germ	$0.39	iHerb
60	g	Lentils, Cooked	$0.37	iHerb
40	g	Garbanzo Beans, Cooked	$0.31	iHerb
50	g	Raw Kale (Dehydrated to 20% weight)	$0.91	iHerb
20	ml	Blackstrap Molasses	$0.16	iHerb
19	g	Flaxseed Meal	$0.13	iHerb
10	g	Soy Lecithin	$0.28	iHerb
13	ml	Wheat Germ Oil	$0.24	iHerb
0.7	g	Table Salt	$0.00	Local
Amounts for: Total Daily Cost:			$8.38	Add Ingredients to Amazon Cart

Work in progress.

I have not made this yet. I'm expecting a very thick paste/bar that can be frozen. Probably needs work on taste and will have to experiment with spices.

Comments and critiques welcome!

Goals

No multivitamin
"Real" unfortified foods *
Lacto-ovo vegetarian- sorry vegan friends.
Limited soy
iHerb sourced- Amazon doesn't deliver to my country

* (Yeah it's sort of cheating with the pea-protein and really cheating with the Goat Milk for Vitamin D)

Notes

Goat Milk

Hard to find complete nutrition information, especially for non-fat. Taking some liberty using information for fresh milk, converting it to powder measurements and removing the fat.

Kale

Taking liberty again by using fresh kale nutrition information even though I intend to use freeze-dried. The weight listed is for fresh. So where it says 50g you would only use 10g of powder. The container size has been adjusted so that the cost calculator still works. Borrowed somewhat from the SimpleCheapVeganNoSoy recipe by rpn.

Sulfur

Many references say kale has sulfur, but can't pin down an exact amount.

Vitamin D

Getting some from the fortified goat milk, but will probably still need to add a supplement.

Nutrition Facts

Amount Per Day

40% Carb, 25% Protein, 35% Fat

Calories1553

% Daily Values*

100%

Total Carbohydrate150g

104%

Dietary Fiber 26g

101%

Protein95g

102%

Total Fat59g

Saturated Fat0g

Monounsaturated Fat0g

Polyunsaturated Fat0g

355%

Omega-3 Fatty Acids6g

103%

Omega-6 Fatty Acids18g

Cholesterol731mg

Calcium 110%	•	Vitamin A 303%
Chloride 103%	•	Vitamin B6 245%
Chromium 273%	•	Vitamin B12 209%
Copper 279%	•	Vitamin C 100%
Iodine 153%	•	Vitamin D 40%
Iron 265%	•	Vitamin E 225%
Magnesium 123%	•	Vitamin K 365%
Manganese 408%	•	Thiamin 293%
Molybdenum 167%	•	Riboflavin 203%
Phosphorus 282%	•	Niacin 102%
Potassium 110%	•	Folate 200%
Selenium 156%	•	Pantothenic Acid 141%
Sodium 135%	•	Biotin 105%
Sulfur 17%	•	Choline 103%
Zinc 117%

* Percent Daily Values are based on "High fat, low carb RDI for males". 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	Now Foods, Pea Protein, Unflavored	33	g	Powder	iHerb	907	$19.11	$0.70	27	120	1.0	24.00
2	Meyenberg Goat Milk, Non Fat, Powdered	50	g	Powder	iHerb	340	$12.80	$1.88	7	280	18.2	14.50
3	Powdered Whole Egg	40	g	Powder	iHerb	453	$27.30	$2.41	11	238	2.0	18.80
4	Twinlab, Genuine Brewer's Yeast	25	g	Powder	iHerb	510	$10.37	$0.51	20	55	9.2	12.50
5	Banana	250	g	Paste	Local	0	$0.00	$0.00	0	223	57.1	2.73
6	Rice Bran	9	g	Powder	iHerb	510	$5.54	$0.10	57	28	4.5	1.20
7	Toasted Wheat Germ	25	g	Powder	iHerb	340	$5.25	$0.39	14	96	12.5	7.25
8	Lentils, Cooked	60	g	Paste	iHerb	765	$4.68	$0.37	13	70	12.1	5.41
9	Garbanzo Beans, Cooked	40	g	Paste	iHerb	708	$5.42	$0.31	18	66	11.0	3.54
10	Raw Kale (Dehydrated to 20% weight)	50	g	Powder	iHerb	450	$8.22	$0.91	9	25	5.0	1.50
11	Blackstrap Molasses	20	ml	Liquid	iHerb	944	$7.53	$0.16	47	47	12.2	0.00
12	Flaxseed Meal	19	g	Powder	iHerb	907	$6.37	$0.13	48	101	5.5	3.42
13	Soy Lecithin	10	g	Powder	iHerb	435	$12.26	$0.28	44	76	0.0	0.00
14	Wheat Germ Oil	13	ml	Liquid	iHerb	946	$17.39	$0.24	73	129	0.0	0.00
15	Table Salt	0.7	g	Powder	Local	0	$0.00	$0.00	0	0	0.0	0.00
	Total						$142.24	$8.38		1553	150.1	94.86
	Target									1500	150.0	94.00
	% Reached									104%	100%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1553	104%
Carbohydrates (g)	150	150.1	100%
Protein (g)	94	94.86	101%
Total Fat (g)	58	59.08	102%
Saturated Fat (g)		0
Monounsaturated Fat (g)		0
Polyunsaturated Fat (g)		0
Omega-3 Fatty Acids (g)	1.6	5.68	355%
Omega-6 Fatty Acids (g)	17	17.5	103%
Total Fiber (g)	25	26.1	104%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	730.667

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	9093	10000	303%
Vitamin B6 (mg)	1.3	3.2	100	245%
Vitamin B12 (ug)	2.4	5		209%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	242	4000	40%
Vitamin E (IU)	20	45	1000	225%
Vitamin K (ug)	120	438		365%
Thiamin (mg)	1.2	3.512		293%
Riboflavin (mg)	1.3	2.633		203%
Niacin (mg)	16	16.305	35	102%
Folate (ug)	400	799	1000	200%
Pantothenic Acid (mg)	5	7.073		141%
Biotin (ug)	30	32		105%
Choline (mg)	550	564.308	3500	103%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.1	2.5	110%
Chloride (g)	2.3	2.38	3.6	103%
Chromium (ug)	35	96		273%
Copper (mg)	0.9	2.512	10	279%
Iodine (ug)	150	230	1100	153%
Iron (mg)	8	21.21	45	265%
Magnesium (mg)	420	516.9		123%
Manganese (mg)	2.3	9.387	11	408%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	1.975	4	282%
Potassium (g)	3.5	3.854		110%
Selenium (ug)	55	86	400	156%
Sodium (g)	1.5	2.022	2.3	135%
Sulfur (g)	2	0.33		17%
Zinc (mg)	11	12.8527	40	117%

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Parent Recipes:	Author	Last Updated	Created
Least Expensive Bulk Bin Recipe	rpn	4 Aug '13	4 Aug '13
SimpleCheapVeganNoSoy Soylent	rpn	4 Aug '13	19 Aug '13
This recipe	lentoys	29 Aug '13	19 Aug '13

Mostly Real LactoOvo FoodBar

Work in progress.

Goals

Notes

Nutrition Facts

Nutrient Profile: High fat, low carb RDI for malesChange

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Nutrient Profile: High fat, low carb RDI for males Change