Name: Vegan Mix - Higher protein / ketosis
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2g MSM Sulfur; 20g Soy Lecithin Granules; 1pill NOW Foods Vitamin k-2; 20g Potassium Gluconate; 2pill NOW Foods Calcium & Magnesium; 0pill DEVA Vegan Multivitamin (and mineral supplement with greens); 17g Vital Greens; 32g Grapeseed Oil; 10g Cocoa Powder; 4g Psyllium Husk; 12g Linseed Meal (Flaxseed); 4g Table Salt; 0pill Optimum Nutrition Opti-Women Multivitamin; 3g Cinnamon; 125g Almond Meal (Flour); 170g Soy protein isolate

Amount		Ingredient	$ / day	Source
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
0	pill	DEVA Vegan Multivitamin (and mineral supplement with greens)	$0.00	iherb
17	g	Vital Greens	$2.04	Your Discount Chemist
32	g	Grapeseed Oil	$0.37	Coles/Woolworths
10	g	Cocoa Powder	$0.36	Coles/Woolworths
4	g	Psyllium Husk	$0.07	Coles/Woolworths
12	g	Linseed Meal (Flaxseed)	$0.13	Coles/Woolworths
4	g	Table Salt	$0.01	Coles/Woolworths
0	pill	Optimum Nutrition Opti-Women Multivitamin	$0.00	Amazon UK
3	g	Cinnamon	$0.17	Coles/Woolworths
125	g	Almond Meal (Flour)	$2.01	Coles/Woolworths
170	g	Soy protein isolate	$4.25	bulk nutrients
Amounts for: Total Daily Cost:			$10.79	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

8% Carb, 38% Protein, 54% Fat

Calories1855

% Daily Values*

152%

Total Carbohydrate38g

88%

Dietary Fiber 25g

127%

Protein190g

83%

Total Fat120g

Saturated Fat12g

Monounsaturated Fat46g

Polyunsaturated Fat44g

173%

Omega-3 Fatty Acids3g

135%

Omega-6 Fatty Acids23g

Cholesterol0mg

Calcium 159%	•	Vitamin A 199%
Chloride 106%	•	Vitamin B6 434%
Chromium 146%	•	Vitamin B12 1983%
Copper 240%	•	Vitamin C 631%
Iodine 170%	•	Vitamin D 170%
Iron 211%	•	Vitamin E 1331%
Magnesium 239%	•	Vitamin K 115%
Manganese 258%	•	Thiamin 434%
Molybdenum 170%	•	Riboflavin 361%
Phosphorus 194%	•	Niacin 137%
Potassium 127%	•	Folate 147%
Selenium 107%	•	Pantothenic Acid 135%
Sodium 106%	•	Biotin 1870%
Sulfur 100%	•	Choline 559%
Zinc 201%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories, ketogenic". 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	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
2	Soy Lecithin Granules	20	g	Powder	iherb	454	$12.00	$0.53	23	140	2.0	0.00
3	NOW Foods Vitamin k-2	1	pill	Pill	iherb	100	$10.11	$0.10	100	0	0.0	0.00
4	Potassium Gluconate	20	g	Powder	iherb	454	$12.10	$0.53	23	0	0.0	0.00
5	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.83	$0.10	125	0	0.0	0.00
6	DEVA Vegan Multivitamin (and mineral supplement with greens)	0	pill	Pill	iherb	90	$9.95	$0.00		0	0.0	0.00
7	Vital Greens	17	g	Powder	Your Discount Chemist	1000	$120.00	$2.04	59	0	0.0	0.00
8	Grapeseed Oil	32	g	Liquid	Coles/Woolworths	1000	$11.70	$0.37	31	283	0.0	0.00
9	Cocoa Powder	10	g	Powder	Coles/Woolworths	180	$6.50	$0.36	18	23	5.8	1.96
10	Psyllium Husk	4	g	Powder	Coles/Woolworths	500	$8.73	$0.07	125	7	0.0	0.16
11	Linseed Meal (Flaxseed)	12	g	Powder	Coles/Woolworths	500	$5.23	$0.13	42	55	0.8	2.34
12	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
13	Optimum Nutrition Opti-Women Multivitamin	0	pill	Pill	Amazon UK	120	$14.20	$0.00		0	0.0	0.00
14	Cinnamon	3	g	Powder	Coles/Woolworths	36	$2.00	$0.17	12	7	2.4	0.12
15	Almond Meal (Flour)	125	g	Powder	Coles/Woolworths	400	$6.44	$2.01	3	725	24.9	27.38
16	Soy protein isolate	170	g	Powder	bulk nutrients	1000	$25.00	$4.25	6	614	2.3	158.10
	Total						$271.79	$10.79		1855	38.1	190.06
	Target									2000	25.0	150.00
	% Reached									93%	152%	127%
	Safe Maximum									0	50.0	0.00
	% Max Reached									N/A	76%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	1855		93%
Carbohydrates (g)	25	38.1	50	152%
Protein (g)	150	190.06		127%
Total Fat (g)	144.4	119.75		83%
Saturated Fat (g)		11.6
Monounsaturated Fat (g)		45.53
Polyunsaturated Fat (g)		43.5
Omega-3 Fatty Acids (g)	1.6	2.77		173%
Omega-6 Fatty Acids (g)	17	22.98		135%
Total Fiber (g)	28	24.5		88%
Soluble Fiber (g)		0
Insoluble Fiber (g)		3.3
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5960	10000	199%
Vitamin B6 (mg)	1.3	5.6	100	434%
Vitamin B12 (ug)	2.4	47.6		1983%
Vitamin C (mg)	90	568	2000	631%
Vitamin D (IU)	600	1020	4000	170%
Vitamin E (IU)	20	266	1000	1331%
Vitamin K (ug)	120	138		115%
Thiamin (mg)	1.2	5.212		434%
Riboflavin (mg)	1.3	4.694		361%
Niacin (mg)	16	21.881	35	137%
Folate (ug)	400	586	1000	147%
Pantothenic Acid (mg)	5	6.737		135%
Biotin (ug)	30	561		1870%
Choline (mg)	550	3076.099	3500	559%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.59	2.5	159%
Chloride (g)	2.3	2.447	3.6	106%
Chromium (ug)	35	51		146%
Copper (mg)	0.9	2.156	10	240%
Iodine (ug)	150	255	1100	170%
Iron (mg)	8	16.899	45	211%
Magnesium (mg)	420	1003.3		239%
Manganese (mg)	2.3	5.935	11	258%
Molybdenum (ug)	45	77	2000	170%
Phosphorus (g)	0.7	1.355	4	194%
Potassium (g)	3.5	4.452		127%
Selenium (ug)	55	59	400	107%
Sodium (g)	1.5	1.594	2.3	106%
Sulfur (g)	2	2		100%
Zinc (mg)	11	22.071	40	201%

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Vegan Mix - Higher protein / ketosis KetogenicVegan

Nutrition Facts

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

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Vegan Mix - Higher protein / ketosis KetogenicVegan

Nutrition Facts

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

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