Name: Vegan Mix
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Fine Powdered Oats; 150g Waxy Maize Starch; 80g Rice protein isolate - natural; 2g MSM Sulfur; 20g Soy Lecithin Granules; 1pill NOW Foods Vitamin k-2; 20g Potassium Gluconate; 2pill NOW Foods Calcium & Magnesium; 1pill DEVA Vegan Multivitamin (and mineral supplement with greens); 14g Vital Greens; 34g Grapeseed Oil; 10g Cocoa Powder; 6g Psyllium Husk; 12g Linseed Meal (Flaxseed); 4g Table Salt; 2.5g Cinnamon; 20g Raw Sugar

Amount		Ingredient	$ / day	Source
150	g	Fine Powdered Oats	$1.17	Bulk Nutrients
150	g	Waxy Maize Starch	$1.47	Bulk Nutrients
80	g	Rice protein isolate - natural	$1.26	Bulk Nutrients
2	g	MSM Sulfur	$0.11	bulk nutrients
20	g	Soy Lecithin Granules	$0.53	iherb
1	pill	NOW Foods Vitamin k-2	$0.10	iherb
20	g	Potassium Gluconate	$0.53	iherb
2	pill	NOW Foods Calcium & Magnesium	$0.10	iHerb
1	pill	DEVA Vegan Multivitamin (and mineral supplement with greens)	$0.11	iherb
14	g	Vital Greens	$1.68	Your Discount Chemist
34	g	Grapeseed Oil	$0.40	Coles/Woolworths
10	g	Cocoa Powder	$0.36	Coles/Woolworths
6	g	Psyllium Husk	$0.10	Coles/Woolworths
12	g	Linseed Meal (Flaxseed)	$0.13	Coles/Woolworths
4	g	Table Salt	$0.01	Coles/Woolworths
2.5	g	Cinnamon	$0.14	Coles/Woolworths
20	g	Raw Sugar	$0.04	Coles/Woolworths
Amounts for: Total Daily Cost:			$8.24	Add Ingredients to Amazon Cart

This is a direct replica of another mix that I made: https://www.completefoods.co/diy/recipes/vegan-mix-higher-protein-carbs-cals

This has recipe has had its Calorie / Carbs / Protein reduced.

There are some comments / notes to read on the other recipe, including how to combine it all the best way (IMO anyway).

Cheers !!!

Nutrition Facts

Amount Per Day

52% Carb, 18% Protein, 30% Fat

Calories2021

% Daily Values*

101%

Total Carbohydrate253g

101%

Dietary Fiber 28g

103%

Protein88g

100%

Total Fat65g

Saturated Fat8g

Monounsaturated Fat5g

Polyunsaturated Fat30g

173%

Omega-3 Fatty Acids3g

143%

Omega-6 Fatty Acids24g

Cholesterol0mg

Calcium 133%	•	Vitamin A 330%
Chloride 106%	•	Vitamin B6 1312%
Chromium 383%	•	Vitamin B12 > 5800%
Copper 115%	•	Vitamin C 687%
Iodine 100%	•	Vitamin D 102%
Iron 251%	•	Vitamin E 1159%
Magnesium 166%	•	Vitamin K 115%
Manganese 202%	•	Thiamin 1385%
Molybdenum 167%	•	Riboflavin 1180%
Phosphorus 107%	•	Niacin 404%
Potassium 103%	•	Folate 208%
Selenium 212%	•	Pantothenic Acid 601%
Sodium 103%	•	Biotin 1790%
Sulfur 100%	•	Choline 550%
Zinc 238%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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	Fine Powdered Oats	150	g	Powder	Bulk Nutrients	5000	$39.00	$1.17	33	576	87.2	18.15
2	Waxy Maize Starch	150	g	Powder	Bulk Nutrients	5000	$49.00	$1.47	33	535	130.5	0.00
3	Rice protein isolate - natural	80	g	Powder	Bulk Nutrients	5000	$79.00	$1.26	63	298	4.9	64.96
4	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
5	Soy Lecithin Granules	20	g	Powder	iherb	454	$12.00	$0.53	23	140	2.0	0.00
6	NOW Foods Vitamin k-2	1	pill	Pill	iherb	100	$10.11	$0.10	100	0	0.0	0.00
7	Potassium Gluconate	20	g	Powder	iherb	454	$12.10	$0.53	23	0	0.0	0.00
8	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.83	$0.10	125	0	0.0	0.00
9	DEVA Vegan Multivitamin (and mineral supplement with greens)	1	pill	Pill	iherb	90	$9.95	$0.11	90	0	0.0	0.00
10	Vital Greens	14	g	Powder	Your Discount Chemist	1000	$120.00	$1.68	71	0	0.0	0.00
11	Grapeseed Oil	34	g	Liquid	Coles/Woolworths	1000	$11.70	$0.40	29	301	0.0	0.00
12	Cocoa Powder	10	g	Powder	Coles/Woolworths	180	$6.50	$0.36	18	23	5.8	1.96
13	Psyllium Husk	6	g	Powder	Coles/Woolworths	500	$8.73	$0.10	83	11	0.0	0.24
14	Linseed Meal (Flaxseed)	12	g	Powder	Coles/Woolworths	500	$5.23	$0.13	42	55	0.8	2.34
15	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
16	Cinnamon	2.5	g	Powder	Coles/Woolworths	36	$2.00	$0.14	14	6	2.0	0.10
17	Raw Sugar	20	g	Powder	Coles/Woolworths	2000	$3.50	$0.04	100	76	19.6	0.00
	Total						$396.65	$8.24		2021	252.7	87.75
	Target									2000	250.0	85.00
	% Reached									101%	101%	103%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2021	101%
Carbohydrates (g)	250	252.7	101%
Protein (g)	85	87.75	103%
Total Fat (g)	65	65.03	100%
Saturated Fat (g)		8.19
Monounsaturated Fat (g)		5.48
Polyunsaturated Fat (g)		29.77
Omega-3 Fatty Acids (g)	1.6	2.77	173%
Omega-6 Fatty Acids (g)	17	24.37	143%
Total Fiber (g)	28	28.2	101%
Soluble Fiber (g)		0
Insoluble Fiber (g)		4.9
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	9907	10000	330%
Vitamin B6 (mg)	1.3	17.1	100	1312%
Vitamin B12 (ug)	2.4	139.2		> 5000%
Vitamin C (mg)	90	618	2000	687%
Vitamin D (IU)	600	613	4000	102%
Vitamin E (IU)	20	232	1000	1159%
Vitamin K (ug)	120	138		115%
Thiamin (mg)	1.2	16.622		1385%
Riboflavin (mg)	1.3	15.344		1180%
Niacin (mg)	16	64.624	35	404%
Folate (ug)	400	834	1000	208%
Pantothenic Acid (mg)	5	30.06		601%
Biotin (ug)	30	537		1790%
Choline (mg)	550	3025.919	3500	550%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.33	2.5	133%
Chloride (g)	2.3	2.446	3.6	106%
Chromium (ug)	35	134		383%
Copper (mg)	0.9	1.039	10	115%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	20.074	45	251%
Magnesium (mg)	420	695.7		166%
Manganese (mg)	2.3	4.64	11	202%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0.75	4	107%
Potassium (g)	3.5	3.593		103%
Selenium (ug)	55	116	400	212%
Sodium (g)	1.5	1.538	2.3	103%
Sulfur (g)	2	2		100%
Zinc (mg)	11	26.196	40	238%

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This recipe	TheMolloy	15 Oct '13	14 Oct '13

Vegan Mix Vegan

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change

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Vegan Mix Vegan

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change