Name: vegan fewd
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 22g Golden Flax Seed Meal; 2g Table Salt; 30g Sugar; 120g Bob's Red Mill Oat Flour; 15g Original Formula by All One; 90g Bob's Red Mill Soy Protein Powder; 2g trimedica Pure MSM Powder; 1pill rainbow light food-based calcium; 20ml Omega 3-6-9 Health from the Sun The total EFA; 2pill solgar Choline/Inositol; 2pill KAL Potassium 99 Chloride; 15g Fearn Lecithin Granules

Amount		Ingredient	$ / day	Source
22	g	Golden Flax Seed Meal	$0.26	iHerb
2	g	Table Salt	$0.00
30	g	Sugar	$0.00	Local
120	g	Bob's Red Mill Oat Flour	$0.63	Safeway
15	g	Original Formula by All One	$1.33	vitamin shoppe
90	g	Bob's Red Mill Soy Protein Powder	$1.19	Safeway
2	g	trimedica Pure MSM Powder	$0.15	vitamin shoppe
1	pill	rainbow light food-based calcium	$0.10	vitamin shoppe
20	ml	Omega 3-6-9 Health from the Sun The total EFA	$1.10	vitamin shoppe
2	pill	solgar Choline/Inositol	$0.32	vitamin shoppe
2	pill	KAL Potassium 99 Chloride	$0.12	vitamin shoppe
15	g	Fearn Lecithin Granules	$0.39	vitamin shoppe
Amounts for: Total Daily Cost:			$5.59	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

38% Carb, 30% Protein, 32% Fat

Calories1324

% Daily Values*

64%

Total Carbohydrate120g

85%

Dietary Fiber 21g

160%

Protein97g

108%

Total Fat45g

Saturated Fat6g

Monounsaturated Fat1g

Polyunsaturated Fat5g

703%

Omega-3 Fatty Acids8g

29%

Omega-6 Fatty Acids3g

Cholesterol0mg

Calcium 165%	•	Vitamin A 1643%
Chloride 53%	•	Vitamin B6 1923%
Chromium 200%	•	Vitamin B12 1042%
Copper 22%	•	Vitamin C 1333%
Iodine 120%	•	Vitamin D 217%
Iron 6%	•	Vitamin E 1337%
Magnesium 145%	•	Vitamin K 6%
Manganese 222%	•	Thiamin 2273%
Molybdenum 111%	•	Riboflavin 2273%
Phosphorus 221%	•	Niacin 714%
Potassium 15%	•	Folate 100%
Selenium 91%	•	Pantothenic Acid 2000%
Sodium 107%	•	Biotin 83%
Sulfur 100%	•	Choline 106%
Zinc 188%

* Percent Daily Values are based on "Female Sedentary - weight loss goal 1500 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	Golden Flax Seed Meal	22	g	Powder	iHerb	624	$7.35	$0.26	28	138	8.3	4.13
2	Table Salt	2	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
3	Sugar	30	g	Powder	Local	0	$0.00	$0.00	0	116	30.0	0.00
4	Bob's Red Mill Oat Flour	120	g	Powder	Safeway	623	$3.29	$0.63	5	480	78.0	21.00
5	Original Formula by All One	15	g	Powder	vitamin shoppe	450	$39.99	$1.33	30	30	4.0	3.00
6	Bob's Red Mill Soy Protein Powder	90	g	Powder	Safeway	454	$5.99	$1.19	5	277	0.0	69.23
7	trimedica Pure MSM Powder	2	g	Powder	vitamin shoppe	454	$34.97	$0.15	227	0	0.0	0.00
8	rainbow light food-based calcium	1	pill	Pill	vitamin shoppe	180	$17.99	$0.10	180	0	0.0	0.00
9	Omega 3-6-9 Health from the Sun The total EFA	20	ml	Liquid	vitamin shoppe	473	$25.99	$1.10	24	173	0.0	0.00
10	solgar Choline/Inositol	2	pill	Pill	vitamin shoppe	100	$15.79	$0.32	50	0	0.0	0.00
11	KAL Potassium 99 Chloride	2	pill	Pill	vitamin shoppe	100	$5.79	$0.12	50	0	0.0	0.00
12	Fearn Lecithin Granules	15	g	Powder	vitamin shoppe	454	$11.79	$0.39	30	110	0.0	0.00
	Total						$168.94	$5.59		1324	120.3	97.36
	Target									1500	188.0	61.00
	% Reached									88%	64%	160%
	Safe Maximum									2000	335.0	94.00
	% Max Reached									66%	36%	104%

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	1324	2000	88%
Carbohydrates (g)	188	120.3	335	64%
Protein (g)	61	97.36	94	160%
Total Fat (g)	42	45.29	80	108%
Saturated Fat (g)	0	6.19
Monounsaturated Fat (g)	0	1
Polyunsaturated Fat (g)	0	5
Omega-3 Fatty Acids (g)	1.1	7.73		703%
Omega-6 Fatty Acids (g)	12	3.47		29%
Total Fiber (g)	25	21.3		85%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	11500	10000	1643%
Vitamin B6 (mg)	1.3	25	100	1923%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	75	1000	2000	1333%
Vitamin D (IU)	600	1300	4000	217%
Vitamin E (IU)	30	401	1000	1337%
Vitamin K (ug)	90	5		6%
Thiamin (mg)	1.1	25		2273%
Riboflavin (mg)	1.1	25		2273%
Niacin (mg)	14	100	35	714%
Folate (ug)	400	400	1000	100%
Pantothenic Acid (mg)	5	100		2000%
Biotin (ug)	30	25		83%
Choline (mg)	425	450.5	3500	106%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.65	2.5	165%
Chloride (g)	2.3	1.219	3.6	53%
Chromium (ug)	25	50		200%
Copper (mg)	0.9	0.2	10	22%
Iodine (ug)	150	180	1100	120%
Iron (mg)	18	1	45	6%
Magnesium (mg)	310	450		145%
Manganese (mg)	1.8	4	11	222%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.55	4	221%
Potassium (g)	4.7	0.719		15%
Selenium (ug)	55	50	400	91%
Sodium (g)	1.5	1.598	2.3	107%
Sulfur (g)	2	2		100%
Zinc (mg)	8	15	40	188%

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vegan fewd

Nutrition Facts

Nutrient Profile: Female Sedentary - weight loss goal 1500 caloriesChange

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Nutrient Profile: Female Sedentary - weight loss goal 1500 calories Change