Vegan Superfood for Her

by bgilly
Last updated August 3, 2014 Copy
AmountIngredient$ / daySource
147gOrganic Blue (Purple) Corn Masa Flour$5.11Amazon
26gBob's Red Mill Chia Seeds$0.36Amazon (S)
34gBob's Red Mill White Sesame Seeds$0.33Amazon
50gPlantFusion protein powder$1.64Amazon
20gNavitas Naturals Organic Raw Cacao$0.54Amazon (S)
33gBob's Red Mill Soy Lecithin Granules$0.61Amazon (S)
4gOrganic Ceylon Cinnamon Powder$0.25Amazon
5gSea Salt$0.01Amazon (S)
11gPotassium Citrate$0.32Amazon
8mlCalifornia Olive Ranch EVOO$0.20Amazon
2pillOptimum Nutrition Opti-Women Multivitamin$0.29Amazon US
2pillNow Foods Vitamin D-3 & K-2$0.10Amazon (S)
1500mlCity Drinking Water$0.00Tap
0gScale$0.00
0gInsulated mug$0.00
0gBlender bottle$0.00
0gTupperware$0.00
0gMeasuring cups$0.00
Amounts for:
Total Daily Cost:
$9.76Add Ingredients
to Amazon Cart

Only non-vegan item is the multi-vitamin.

Nutrition Facts

Amount Per Day
44% Carb, 18% Protein, 38% Fat
Calories1425
% Daily Values*
83%
Total Carbohydrate156g
133%
Dietary Fiber 33g
104%
Protein63g
144%
Total Fat60g
Saturated Fat9g
Monounsaturated Fat10g
Polyunsaturated Fat17g
511%
Omega-3 Fatty Acids6g
95%
Omega-6 Fatty Acids11g
Cholesterol0mg
Calcium
101%
Vitamin A
719%
Chloride
133%
Vitamin B6
1594%
Chromium
480%
Vitamin B12
4167%
Copper
365%
Vitamin C
344%
Iodine
133%
Vitamin D
433%
Iron
177%
Vitamin E
347%
Magnesium
130%
Vitamin K
229%
Manganese
437%
Thiamin
1864%
Molybdenum
156%
Riboflavin
1840%
Phosphorus
99%
Niacin
180%
Potassium
104%
Folate
166%
Selenium
196%
Pantothenic Acid
407%
Sodium
175%
Biotin
833%
Sulfur
46%
Choline
246%
Zinc
253%
 
* 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
Organic Blue (Purple) Corn Masa Flour
147
gPowderAmazon453
$15.74
$5.11
3537112.113.64
2
Bob's Red Mill Chia Seeds
26
gPowderAmazon (S)1812
$25.01
$0.36
7012611.04.30
3
Bob's Red Mill White Sesame Seeds
34
gPowderAmazon1792
$17.52
$0.33
531968.56.38
4
PlantFusion protein powder
50
gPowderAmazon908
$29.79
$1.64
182006.735.00
5
Navitas Naturals Organic Raw Cacao
20
gPowderAmazon (S)908
$24.73
$0.54
454611.63.92
6
Bob's Red Mill Soy Lecithin Granules
33
gPowderAmazon (S)1812
$33.75
$0.61
552484.10.00
7
Organic Ceylon Cinnamon Powder
4
gPowderAmazon453
$27.99
$0.25
113102.00.16
8
Sea Salt
5
gPowderAmazon (S)3628
$9.14
$0.01
72600.00.00
9
Potassium Citrate
11
gPowderAmazon1000
$28.96
$0.32
9100.00.00
10
California Olive Ranch EVOO
8
mlLiquidAmazon750
$18.50
$0.20
94630.00.00
11
Optimum Nutrition Opti-Women Multivitamin
2
pillPillAmazon US120
$17.20
$0.29
6000.00.00
12
Now Foods Vitamin D-3 & K-2
2
pillPillAmazon (S)120
$5.94
$0.10
6000.00.00
13
City Drinking Water
1500
mlLiquidTap0$0.00$0.00000.00.00
14
Scale
0
gPowder0$0.00$0.0000.00.00
15
Insulated mug
0
gPowder0$0.00$0.0000.00.00
16
Blender bottle
0
gPowder0$0.00$0.0000.00.00
17
Tupperware
0
gPowder0$0.00$0.0000.00.00
18
Measuring cups
0
gPowder0$0.00$0.0000.00.00
Total
$254.27
$9.76
1425156.063.40
Target
1500188.061.00
% Reached
95%83%104%
Safe Maximum
2000335.094.00
% Max Reached
71%47%67%
Nutrient Profile: Female Sedentary - weight loss goal 1500 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)15001425200095%
Carbohydrates (g)18815633583%
Protein (g)6163.494104%
Total Fat (g)4260.4980144%
Saturated Fat (g)08.88
Monounsaturated Fat (g)010.02
Polyunsaturated Fat (g)017
Omega-3 Fatty Acids (g)1.15.62511%
Omega-6 Fatty Acids (g)1211.3995%
Total Fiber (g)2533.1133%
Soluble Fiber (g)06.3
Insoluble Fiber (g)022.6
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)700503310000719%
Vitamin B6 (mg)1.320.71001594%
Vitamin B12 (ug)2.41004167%
Vitamin C (mg)752582000344%
Vitamin D (IU)60026004000433%
Vitamin E (IU)301041000347%
Vitamin K (ug)90206229%
Thiamin (mg)1.120.5051864%
Riboflavin (mg)1.120.2371840%
Niacin (mg)1425.18835180%
Folate (ug)4006621000166%
Pantothenic Acid (mg)520.347407%
Biotin (ug)30250833%
Choline (mg)4251046.4393500246%
MineralsTargetRecipeMax%
Calcium (g)11.012.5101%
Chloride (g)2.33.0633.6133%
Chromium (ug)25120480%
Copper (mg)0.93.28610365%
Iodine (ug)1502001100133%
Iron (mg)1831.790345177%
Magnesium (mg)310402.8130%
Manganese (mg)1.87.86311437%
Molybdenum (ug)45702000156%
Phosphorus (g)0.70.691499%
Potassium (g)4.74.875104%
Selenium (ug)55108400196%
Sodium (g)1.52.6322.3175%
Sulfur (g)20.9246%
Zinc (mg)820.27240253%

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