Name: Low Cost, Low Carb II
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1pill DEVA Vegan Multivitamin (and mineral supplement with greens); 30g Rice protein powder; 29g Trader Joe's Unflavored Soy Protein; 26g Source Naturals Pea Protein; 1pill Source Naturals Inositol & Choline; 6g Potassium chloride; 100g Flaxseed Meal; 1pill Vitamin K supplement; 3g Morton Iodized Table Salt; 1g Calcium carbonate; 6g MSM Sulfur Powder; 59.15ml Extra Virgin Olive Oil

Amount		Ingredient	$ / day	Source
1	pill	DEVA Vegan Multivitamin (and mineral supplement with greens)	$0.09	Amazon
30	g	Rice protein powder	$0.77	Amazon
29	g	Trader Joe's Unflavored Soy Protein	$0.51	Trader Joe's
26	g	Source Naturals Pea Protein	$0.67	Amazon
1	pill	Source Naturals Inositol & Choline	$0.07	Amazon
6	g	Potassium chloride	$0.12	iHerb
100	g	Flaxseed Meal	$0.60	Amazon
1	pill	Vitamin K supplement	$0.05	Vitamin Shoppe
3	g	Morton Iodized Table Salt	$0.01	Amazon
1	g	Calcium carbonate	$0.02	iHerb
6	g	MSM Sulfur Powder	$0.34	Amazon
59.15	ml	Extra Virgin Olive Oil	$0.72	Amazon
Amounts for: Total Daily Cost:			$3.97	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

10% Carb, 25% Protein, 65% Fat

Calories1335

% Daily Values*

Total Carbohydrate33g

112%

Dietary Fiber 29g

85%

Protein84g

Total Fat100g

Saturated Fat8g

Monounsaturated Fat40g

Polyunsaturated Fat6g

20%

Omega-3 Fatty Acids0.41g

855%

Omega-6 Fatty Acids5g

Cholesterol0mg

Calcium 111%	•	Vitamin A 225%
Chloride 124%	•	Vitamin B6 1054%
Chromium 400%	•	Vitamin B12 4254%
Copper 267%	•	Vitamin C 192%
Iodine 355%	•	Vitamin D 90%
Iron 465%	•	Vitamin E 303%
Magnesium 131%	•	Vitamin K 132%
Manganese 252%	•	Thiamin 1218%
Molybdenum 302%	•	Riboflavin 1022%
Phosphorus 202%	•	Niacin 376%
Potassium 147%	•	Folate 196%
Selenium 210%	•	Pantothenic Acid 590%
Sodium 113%	•	Biotin 600%
Sulfur 162%	•	Choline 90%
Zinc 196%

* Percent Daily Values are based on "QuidNYC's DRI for Him: Male, 31-50". 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	DEVA Vegan Multivitamin (and mineral supplement with greens)	1	pill	Pill	Amazon	90	$7.69	$0.09	90	0	0.0	0.00
2	Rice protein powder	30	g	Powder	Amazon	1361	$34.99	$0.77	45	110	3.0	23.00
3	Trader Joe's Unflavored Soy Protein	29	g	Powder	Trader Joe's	908	$15.99	$0.51	31	110	0.0	23.00
4	Source Naturals Pea Protein	26	g	Powder	Amazon	453	$11.73	$0.67	17	101	1.4	20.22
5	Source Naturals Inositol & Choline	1	pill	Pill	Amazon	100	$7.39	$0.07	100	0	0.0	0.00
6	Potassium chloride	6	g	Powder	iHerb	227	$4.58	$0.12	38	0	0.0	0.00
7	Flaxseed Meal	100	g	Powder	Amazon	1814	$10.84	$0.60	18	534	29.0	18.00
8	Vitamin K supplement	1	pill	Pill	Vitamin Shoppe	100	$4.99	$0.05	100	0	0.0	0.00
9	Morton Iodized Table Salt	3	g	Powder	Amazon	1800	$7.99	$0.01	600	0	0.0	0.00
10	Calcium carbonate	1	g	Powder	iHerb	340	$5.89	$0.02	340	0	0.0	0.00
11	MSM Sulfur Powder	6	g	Powder	Amazon	200	$11.46	$0.34	33	0	0.0	0.00
12	Extra Virgin Olive Oil	59.15	ml	Liquid	Amazon	3000	$36.27	$0.72	51	480	0.0	0.00
	Total						$159.81	$3.97		1335	33.4	84.22
	Target									1700	0.0	99.00
	% Reached									79%		85%
	Safe Maximum									1850	0.0	101.00
	% Max Reached									72%		83%

Macro	Target	Recipe	Max	%
Calories (kcal)	1700	1335	1850	79%
Carbohydrates (g)	0	33.4
Protein (g)	99	84.22	101	85%
Total Fat (g)	0	99.75
Saturated Fat (g)	0	7.5
Monounsaturated Fat (g)	0	39.62
Polyunsaturated Fat (g)	2.68	5.71	21	213%
Omega-3 Fatty Acids (g)	2.06	0.41		20%
Omega-6 Fatty Acids (g)	0.62	5.3		855%
Total Fiber (g)	25.9	29		112%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6750	10000	225%
Vitamin B6 (mg)	1.3	13.7	200	1054%
Vitamin B12 (ug)	2.4	102.1		4254%
Vitamin C (mg)	90	173	2000	192%
Vitamin D (IU)	600	540	4000	90%
Vitamin E (IU)	22.5	68	1500	303%
Vitamin K (ug)	120	159		132%
Thiamin (mg)	1.2	14.62		1218%
Riboflavin (mg)	1.3	13.29		1022%
Niacin (mg)	16	60.1	3000	376%
Folate (ug)	320	627	1000	196%
Pantothenic Acid (mg)	5	29.5		590%
Biotin (ug)	30	180		600%
Choline (mg)	550	493.863	3500	90%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.11	2.5	111%
Chloride (g)	2.3	2.856	3.6	124%
Chromium (ug)	35	140		400%
Copper (mg)	0.9	2.4	10	267%
Iodine (ug)	95	337	1100	355%
Iron (mg)	8	37.2041	45	465%
Magnesium (mg)	420	552		131%
Manganese (mg)	2.3	5.8	11	252%
Molybdenum (ug)	45	136	2000	302%
Phosphorus (g)	0.58	1.172	4	202%
Potassium (g)	2.7	3.959		147%
Selenium (ug)	55	115	400	210%
Sodium (g)	1.5	1.694	2.3	113%
Sulfur (g)	1.235	2		162%
Zinc (mg)	11	21.6	40	196%

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Parent Recipes:	Author	Last Updated	Created
Base for Sedentary Vegan Men 19-50	Hamstak	12 Oct '13	28 Jan '14
This recipe	crepe	28 Jan '14	28 Jan '14

Low Cost, Low Carb II

Nutrition Facts

Nutrient Profile: QuidNYC's DRI for Him: Male, 31-50Change

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Nutrient Profile: QuidNYC's DRI for Him: Male, 31-50 Change