Oats, Almonds & Rice 1700 Male Mix "Low Carb" Weight LossVegan

Last updated May 14, 2014 Copy
AmountIngredient$ / daySource
205gFine Powdered Oats$1.60Bulk Nutrients
65gOrganic Rice Power Protein$5.20Go Vita (Herbs of Gold)
80gAlmond Meal (Flour)$1.29Coles/Woolworths
17gLecithin$0.52Coles/Woolworths
15gLinseed Meal (Flaxseed)$0.16Coles/Woolworths
2.5gCinnamon$0.14Coles/Woolworths
3.652gTable Salt$0.01Coles/Woolworths
17gPotassium Gluconate$0.45iherb
2pillOptimum Nutrition Opti-Women Multivitamin$0.35iherb
2pillNOW Foods Calcium & Magnesium$0.10iHerb
2gMSM Sulfur$0.11Bulk Nutrients
Amounts for:
Total Daily Cost:
$9.93Add Ingredients
to Amazon Cart

I wanted a mix that didn't use maltodextrin or corn or whey out of personal preference.

I use almond meal as it can have anti-inflammatory properties in digestion and is high in Omega 6. To get the Omega 6 to Omega 3 ratio down to 5-1 with all the almonds, I have added more flaxseed.

Table salt is not necessary if you (like me) eat a few french fries a week. I just included it to hit the 100% mark for Chloride.

I am on the hunt for a tastier + cheaper protein source, and I plan to update if I find one.

Thanks to Astiolo for the original mix!

Nutrition Facts

Amount Per Day
36% Carb, 24% Protein, 40% Fat
Calories1703
% Daily Values*
100%
Total Carbohydrate150g
177%
Dietary Fiber 37g
105%
Protein99g
128%
Total Fat74g
Saturated Fat9g
Monounsaturated Fat26g
Polyunsaturated Fat10g
214%
Omega-3 Fatty Acids3g
102%
Omega-6 Fatty Acids17g
Cholesterol0mg
Calcium
142%
Vitamin A
167%
Chloride
97%
Vitamin B6
1551%
Chromium
343%
Vitamin B12
4167%
Copper
331%
Vitamin C
278%
Iodine
133%
Vitamin D
100%
Iron
287%
Vitamin E
726%
Magnesium
202%
Vitamin K
241%
Manganese
314%
Thiamin
1700%
Molybdenum
156%
Riboflavin
1602%
Phosphorus
142%
Niacin
145%
Potassium
102%
Folate
163%
Selenium
138%
Pantothenic Acid
411%
Sodium
153%
Biotin
833%
Sulfur
100%
Choline
103%
Zinc
165%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". 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
205
gPowderBulk Nutrients5000
$39.00
$1.60
24787119.124.80
2
Organic Rice Power Protein
65
gPowderGo Vita (Herbs of Gold)1000
$79.95
$5.20
152528.152.33
3
Almond Meal (Flour)
80
gPowderColes/Woolworths400
$6.44
$1.29
546415.917.52
4
Lecithin
17
gPowderColes/Woolworths200
$6.10
$0.52
121254.01.13
5
Linseed Meal (Flaxseed)
15
gPowderColes/Woolworths500
$5.23
$0.16
33691.02.92
6
Cinnamon
2.5
gPowderColes/Woolworths36
$2.00
$0.14
1462.00.10
7
Table Salt
3.651986
gPowderColes/Woolworths500
$1.00
$0.01
13700.00.00
8
Potassium Gluconate
17
gPowderiherb454
$12.10
$0.45
2700.00.00
9
Optimum Nutrition Opti-Women Multivitamin
2
pillPilliherb120
$21.28
$0.35
6000.00.00
10
NOW Foods Calcium & Magnesium
2
pillPilliHerb250
$12.83
$0.10
12500.00.00
11
MSM Sulfur
2
gPowderBulk Nutrients250
$14.00
$0.11
12500.00.00
Total
$199.93
$9.93
1703150.098.81
Target
1500150.094.00
% Reached
114%100%105%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange
MacroTargetRecipeMax%
Calories (kcal)15001703114%
Carbohydrates (g)150150100%
Protein (g)9498.81105%
Total Fat (g)5874.42128%
Saturated Fat (g)9.17
Monounsaturated Fat (g)25.84
Polyunsaturated Fat (g)9.68
Omega-3 Fatty Acids (g)1.63.43214%
Omega-6 Fatty Acids (g)1717.31102%
Total Fiber (g)2137.1177%
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000500810000167%
Vitamin B6 (mg)1.320.21001551%
Vitamin B12 (ug)2.41004167%
Vitamin C (mg)902502000278%
Vitamin D (IU)6006004000100%
Vitamin E (IU)201451000726%
Vitamin K (ug)120289241%
Thiamin (mg)1.220.41700%
Riboflavin (mg)1.320.831602%
Niacin (mg)1623.21835145%
Folate (ug)4006531000163%
Pantothenic Acid (mg)520.56411%
Biotin (ug)30250833%
Choline (mg)550563.763500103%
MineralsTargetRecipeMax%
Calcium (g)11.422.5142%
Chloride (g)2.32.2253.697%
Chromium (ug)35120343%
Copper (mg)0.92.9810331%
Iodine (ug)1502001100133%
Iron (mg)822.948345287%
Magnesium (mg)420848.2202%
Manganese (mg)2.37.21511314%
Molybdenum (ug)45702000156%
Phosphorus (g)0.70.9944142%
Potassium (g)3.53.581102%
Selenium (ug)5576400138%
Sodium (g)1.52.32.3153%
Sulfur (g)22100%
Zinc (mg)1118.12540165%

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