Name: Good of Vegan Mix - Higher protein / carbs / cals
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 160g Fine Powdered Oats; 180g Waxy Maize Starch; 2g MSM Sulfur; 20g Soy Lecithin Granules; 1pill NOW Foods Vitamin k-2; 20g Potassium Gluconate; 2pill NOW Foods Calcium & Magnesium; 1pill Deva, Multivitamin & Mineral Supplement, Iron Free, Vegan; 50g Grapeseed Oil; 10g Cocoa Powder; 4g Psyllium Husk; 12g Linseed Meal (Flaxseed); 25g Raw Sugar; 3g Cinnamon; 4g Iodised Salt; 180g Rice/Pea Protein

Amount		Ingredient	$ / day	Source
160	g	Fine Powdered Oats	$1.25	Bulk Nutrients
180	g	Waxy Maize Starch	$1.76	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, Multivitamin & Mineral Supplement, Iron Free, Vegan	$0.11	iherb
50	g	Grapeseed Oil	$0.58	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
25	g	Raw Sugar	$0.04	Coles/Woolworths
3	g	Cinnamon	$0.17	Coles/Woolworths
4	g	Iodised Salt	$0.01	local
180	g	Rice/Pea Protein	$4.46	Bulk Nutrients
Amounts for: Total Daily Cost:			$10.31	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

44% Carb, 27% Protein, 29% Fat

Calories2687

% Daily Values*

74%

Total Carbohydrate288g

114%

Dietary Fiber 32g

92%

Protein179g

97%

Total Fat84g

Saturated Fat10g

Monounsaturated Fat12g

Polyunsaturated Fat46g

187%

Omega-3 Fatty Acids3g

237%

Omega-6 Fatty Acids40g

Cholesterol0mg

Calcium 123%	•	Vitamin A 167%
Chloride 104%	•	Vitamin B6 980%
Chromium 343%	•	Vitamin B12 4167%
Copper 152%	•	Vitamin C 169%
Iodine 225%	•	Vitamin D 67%
Iron 421%	•	Vitamin E 343%
Magnesium 207%	•	Vitamin K 119%
Manganese 395%	•	Thiamin 1152%
Molybdenum 878%	•	Riboflavin 977%
Phosphorus 210%	•	Niacin 331%
Potassium 120%	•	Folate 116%
Selenium 234%	•	Pantothenic Acid 510%
Sodium 112%	•	Biotin 250%
Sulfur 118%	•	Choline 559%
Zinc 157%

* Percent Daily Values are based on "caldav's 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	160	g	Powder	Bulk Nutrients	5000	$39.00	$1.25	31	614	93.0	19.36
2	Waxy Maize Starch	180	g	Powder	Bulk Nutrients	5000	$49.00	$1.76	28	642	156.6	0.00
3	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
4	Soy Lecithin Granules	20	g	Powder	iherb	454	$12.00	$0.53	23	140	2.0	0.00
5	NOW Foods Vitamin k-2	1	pill	Pill	iherb	100	$10.11	$0.10	100	0	0.0	0.00
6	Potassium Gluconate	20	g	Powder	iherb	454	$12.10	$0.53	23	0	0.0	0.00
7	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.83	$0.10	125	0	0.0	0.00
8	Deva, Multivitamin & Mineral Supplement, Iron Free, Vegan	1	pill	Pill	iherb	90	$9.95	$0.11	90	0	0.0	0.00
9	Grapeseed Oil	50	g	Liquid	Coles/Woolworths	1000	$11.70	$0.58	20	442	0.0	0.00
10	Cocoa Powder	10	g	Powder	Coles/Woolworths	180	$6.50	$0.36	18	23	5.8	1.96
11	Psyllium Husk	4	g	Powder	Coles/Woolworths	500	$8.73	$0.07	125	7	0.0	0.16
12	Linseed Meal (Flaxseed)	12	g	Powder	Coles/Woolworths	500	$5.23	$0.13	42	55	0.8	2.34
13	Raw Sugar	25	g	Powder	Coles/Woolworths	2000	$3.50	$0.04	80	95	24.5	0.00
14	Cinnamon	3	g	Powder	Coles/Woolworths	36	$2.00	$0.17	12	7	2.4	0.12
15	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
16	Rice/Pea Protein	180	g	Powder	Bulk Nutrients	4000	$99.00	$4.46	22	661	2.7	154.62
	Total						$296.55	$10.31		2687	287.8	178.56
	Target									3116	390.0	195.00
	% Reached									86%	74%	92%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	3116	2687	86%
Carbohydrates (g)	390	287.8	74%
Protein (g)	195	178.56	92%
Total Fat (g)	87	84.31	97%
Saturated Fat (g)		9.95
Monounsaturated Fat (g)		12.38
Polyunsaturated Fat (g)		45.75
Omega-3 Fatty Acids (g)	1.6	2.99	187%
Omega-6 Fatty Acids (g)	17	40.3	237%
Total Fiber (g)	28	31.8	114%
Soluble Fiber (g)		0
Insoluble Fiber (g)		3.3
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5009	10000	167%
Vitamin B6 (mg)	1.3	12.7	100	980%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	152	2000	169%
Vitamin D (IU)	600	400	4000	67%
Vitamin E (IU)	20	69	1000	343%
Vitamin K (ug)	120	143		119%
Thiamin (mg)	1.2	13.822		1152%
Riboflavin (mg)	1.3	12.704		977%
Niacin (mg)	16	53.031	35	331%
Folate (ug)	400	465	1000	116%
Pantothenic Acid (mg)	5	25.482		510%
Biotin (ug)	30	75		250%
Choline (mg)	550	3073.814	3500	559%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.23	2.5	123%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	1.364	10	152%
Iodine (ug)	150	338	1100	225%
Iron (mg)	8	33.674	45	421%
Magnesium (mg)	420	867.3		207%
Manganese (mg)	2.3	9.08	11	395%
Molybdenum (ug)	45	395	2000	878%
Phosphorus (g)	0.7	1.47	4	210%
Potassium (g)	3.5	4.187		120%
Selenium (ug)	55	129	400	234%
Sodium (g)	1.5	1.687	2.3	112%
Sulfur (g)	2	2.37		118%
Zinc (mg)	11	17.316	40	157%

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Good of Vegan Mix - Higher protein / carbs / cals

Nutrition Facts

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

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