Name: Copy of Vegan Skinny Dude
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 160g RawProtein Pea+Rice Protein Isolate; 180g Oat Flour; 30g Maltodextrin; 25g Bob's Red Mill Chia Seeds; 2g MSM Sulfur Powder; 2g Choline Bitartrate; 5g Potassium chloride; 2pill Calcium & Magnesium; 1pill Kirkland Daily Multi; 1pill Sodium Bicarbonate; 15ml Extra Virgin Olive Oil; 1portion Thorne Research Vitamin D / K2 Liquid

Amount		Ingredient	$ / day	Source
160	g	RawProtein Pea+Rice Protein Isolate	$4.37	Bodybuilding.com
180	g	Oat Flour	$0.41	Amazon
30	g	Maltodextrin	$0.08	Amazon
25	g	Bob's Red Mill Chia Seeds	$0.39	Amazon (S)
2	g	MSM Sulfur Powder	$0.12	Amazon
2	g	Choline Bitartrate	$0.09	Amazon
5	g	Potassium chloride	$0.07	Amazon
2	pill	Calcium & Magnesium	$0.11	Amazon
1	pill	Kirkland Daily Multi	$0.03	Amazon
1	pill	Sodium Bicarbonate	$0.02	Amazon
15	ml	Extra Virgin Olive Oil	$0.19	Amazon
1	portion	Thorne Research Vitamin D / K2 Liquid	$0.02	Amazon
Amounts for: Total Daily Cost:			$5.90	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

37% Carb, 29% Protein, 34% Fat

Calories1704

% Daily Values*

177%

Total Carbohydrate184g

212%

Dietary Fiber 59g

101%

Protein143g

188%

Total Fat75g

Saturated Fat6g

Monounsaturated Fat16g

Polyunsaturated Fat13g

301%

Omega-3 Fatty Acids5g

50%

Omega-6 Fatty Acids9g

Cholesterol0mg

Calcium 146%	•	Vitamin A 117%
Chloride 107%	•	Vitamin B6 171%
Chromium 100%	•	Vitamin B12 250%
Copper 213%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 150%
Iron 473%	•	Vitamin E 167%
Magnesium 225%	•	Vitamin K 116%
Manganese 444%	•	Thiamin 242%
Molybdenum 100%	•	Riboflavin 151%
Phosphorus 267%	•	Niacin 155%
Potassium 102%	•	Folate 142%
Selenium 236%	•	Pantothenic Acid 207%
Sodium 113%	•	Biotin 100%
Sulfur 104%	•	Choline 159%
Zinc 163%

* Percent Daily Values are based on "sidjun's U.S. government DRI, male 19-50, High protein low calorie". 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	RawProtein Pea+Rice Protein Isolate	160	g	Powder	Bodybuilding.com	1830	$49.98	$4.37	11	619	26.7	112.00
2	Oat Flour	180	g	Powder	Amazon	22680	$51.99	$0.41	126	727	118.3	26.39
3	Maltodextrin	30	g	Powder	Amazon	22680	$56.99	$0.08	756	115	28.2	0.00
4	Bob's Red Mill Chia Seeds	25	g	Powder	Amazon (S)	1812	$27.96	$0.39	72	122	10.5	4.13
5	MSM Sulfur Powder	2	g	Powder	Amazon	200	$11.77	$0.12	100	0	0.0	0.00
6	Choline Bitartrate	2	g	Powder	Amazon	500	$23.24	$0.09	250	0	0.0	0.00
7	Potassium chloride	5	g	Powder	Amazon	1000	$14.96	$0.07	200	0	0.0	0.00
8	Calcium & Magnesium	2	pill	Pill	Amazon	250	$13.46	$0.11	125	0	0.0	0.00
9	Kirkland Daily Multi	1	pill	Pill	Amazon	500	$17.22	$0.03	500	0	0.0	0.00
10	Sodium Bicarbonate	1	pill	Pill	Amazon	1000	$21.13	$0.02	1000	0	0.0	0.00
11	Extra Virgin Olive Oil	15	ml	Liquid	Amazon	3000	$38.46	$0.19	200	122	0.0	0.00
12	Thorne Research Vitamin D / K2 Liquid	1	portion	Liquid	Amazon	1200	$22.80	$0.02	1200	0	0.0	0.00
	Total						$349.96	$5.90		1704	183.7	142.52
	Target									1347	104.0	141.00
	% Reached									126%	177%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1347	1704	126%
Carbohydrates (g)	104	183.7	177%
Protein (g)	141	142.52	101%
Total Fat (g)	40	75.2	188%
Saturated Fat (g)	0	5.63
Monounsaturated Fat (g)	0	15.78
Polyunsaturated Fat (g)	0	13.36
Omega-3 Fatty Acids (g)	1.6	4.82	301%
Omega-6 Fatty Acids (g)	17	8.54	50%
Total Fiber (g)	28	59.3	212%
Soluble Fiber (g)	0	38.7
Insoluble Fiber (g)	0	9
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3514	10000	117%
Vitamin B6 (mg)	1.3	2.2	100	171%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	900	4000	150%
Vitamin E (IU)	20	33	1000	167%
Vitamin K (ug)	120	139		116%
Thiamin (mg)	1.2	2.901		242%
Riboflavin (mg)	1.3	1.968		151%
Niacin (mg)	16	24.861	35	155%
Folate (ug)	400	570	1000	142%
Pantothenic Acid (mg)	5	10.362		207%
Biotin (ug)	30	30		100%
Choline (mg)	550	873.861	3500	159%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.46	2.5	146%
Chloride (g)	2.3	2.452	3.6	107%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.918	10	213%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	37.8738	45	473%
Magnesium (mg)	420	943		225%
Manganese (mg)	2.3	10.215	11	444%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.868	4	267%
Potassium (g)	3.5	3.583		102%
Selenium (ug)	55	130	400	236%
Sodium (g)	1.5	1.691	2.3	113%
Sulfur (g)	2	2.09		104%
Zinc (mg)	11	17.905	40	163%

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Parent Recipes:	Author	Last Updated	Created
Poor Man's Mass Gainer (3180 kcal)	ilsoluin	18 Jul '14	23 May '14
Vegan Skinny Dude	nathanhosselton	16 Jun '15	17 Aug '14
This recipe	sidjun	25 Mar '15	17 Aug '14

Copy of Vegan Skinny Dude

Nutrition Facts

Nutrient Profile: sidjun's U.S. government DRI, male 19-50, High protein low calorieChange

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Nutrient Profile: sidjun's U.S. government DRI, male 19-50, High protein low calorie Change