Oattrixx 1.0 Vegan

Last updated September 24, 2014 Copy
AmountIngredient$ / daySource
310gFine Powdered Oats$2.42Bulk Nutrients
130gSoy Protein Powder$1.46Bulk Nutrients
2gMSM Sulfur$0.11Bulk Nutrients
57gAlmond Meal (Flour)$0.92Coles/Woolworths
22gLecithin$0.67Coles/Woolworths
15gLinseed Meal (Flaxseed)$0.16Coles/Woolworths
2.5gCinnamon$0.14Coles/Woolworths
7gTable Salt$0.01Coles/Woolworths
19gPotassium Gluconate$0.57iherb
2.5pillOptimum Nutrition Opti-Women Multivitamin$0.53iherb
2pillNOW Foods Calcium & Magnesium$0.10iHerb
120gMaltodextrin$0.30Amazon
Amounts for:
Total Daily Cost:
$7.40Add Ingredients
to Amazon Cart

Aim here is to make something that is:

1) fully vegan 2) easy to make 3) easy to get all the ingredients in Australia 4) tasty

I'm a mid-20s fairly active male trying to maintain a healthy weight and build a bit of muscle.

Nutrition Facts

Amount Per Day
48% Carb, 27% Protein, 25% Fat
Calories2707
% Daily Values*
98%
Total Carbohydrate314g
110%
Dietary Fiber 44g
110%
Protein176g
104%
Total Fat74g
Saturated Fat10g
Monounsaturated Fat18g
Polyunsaturated Fat7g
456%
Omega-3 Fatty Acids3g
1176%
Omega-6 Fatty Acids18g
Cholesterol0mg
Calcium
141%
Vitamin A
125%
Chloride
125%
Vitamin B6
1257%
Chromium
125%
Vitamin B12
2083%
Copper
163%
Vitamin C
521%
Iodine
167%
Vitamin D
188%
Iron
150%
Vitamin E
551%
Magnesium
201%
Vitamin K
463%
Manganese
397%
Thiamin
1690%
Molybdenum
117%
Riboflavin
1506%
Phosphorus
103%
Niacin
137%
Potassium
109%
Folate
198%
Selenium
132%
Pantothenic Acid
254%
Sodium
112%
Biotin
104%
Sulfur
100%
Choline
128%
Zinc
141%
 
* Percent Daily Values are based on "mikelebowski's Rob's newest recommendation". 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
310
gPowderBulk Nutrients5000
$39.00
$2.42
161190180.137.51
2
Soy Protein Powder
130
gPowderBulk Nutrients2000
$22.50
$1.46
154941.8121.29
3
MSM Sulfur
2
gPowderBulk Nutrients250
$14.00
$0.11
12500.00.00
4
Almond Meal (Flour)
57
gPowderColes/Woolworths400
$6.44
$0.92
733111.312.48
5
Lecithin
22
gPowderColes/Woolworths200
$6.10
$0.67
91615.11.47
6
Linseed Meal (Flaxseed)
15
gPowderColes/Woolworths500
$5.23
$0.16
33691.02.92
7
Cinnamon
2.5
gPowderColes/Woolworths36
$2.00
$0.14
1462.00.10
8
Table Salt
7
gPowderColes/Woolworths500
$1.00
$0.01
7100.00.00
9
Potassium Gluconate
19
gPowderiherb454
$13.67
$0.57
2400.00.00
10
Optimum Nutrition Opti-Women Multivitamin
2.5
pillPilliherb120
$25.35
$0.53
4800.00.00
11
NOW Foods Calcium & Magnesium
2
pillPilliHerb250
$12.96
$0.10
12500.00.00
12
Maltodextrin
120
gPowderAmazon22680
$56.99
$0.30
189456112.80.00
Total
$205.24
$7.40
2707314.2175.77
Target
2556320.0160.00
% Reached
106%98%110%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: mikelebowski's Rob's newest recommendationChange
MacroTargetRecipeMax%
Calories (kcal)25562707106%
Carbohydrates (g)320314.298%
Protein (g)160175.77110%
Total Fat (g)7173.51104%
Saturated Fat (g)10.31
Monounsaturated Fat (g)18.42
Polyunsaturated Fat (g)6.9
Omega-3 Fatty Acids (g)0.753.423456%
Omega-6 Fatty Acids (g)1.517.65171176%
Total Fiber (g)4043.8110%
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)00300
VitaminsTargetRecipeMax%
Vitamin A (IU)5000625810000125%
Vitamin B6 (mg)225.11001257%
Vitamin B12 (ug)61252083%
Vitamin C (mg)603132000521%
Vitamin D (IU)4007504000188%
Vitamin E (IU)301651500551%
Vitamin K (ug)80371463%
Thiamin (mg)1.525.3541690%
Riboflavin (mg)1.725.61506%
Niacin (mg)2027.43635137%
Folate (ug)4007921000198%
Pantothenic Acid (mg)1025.445254%
Biotin (ug)300313104%
Choline (mg)550701.7773500128%
MineralsTargetRecipeMax%
Calcium (g)11.412.5141%
Chloride (g)3.44.265125%
Chromium (ug)120150600125%
Copper (mg)23.2510163%
Iodine (ug)1502501100167%
Iron (mg)1826.930745150%
Magnesium (mg)400805.3201%
Manganese (mg)27.93611397%
Molybdenum (ug)75882000117%
Phosphorus (g)11.0324103%
Potassium (g)3.53.8146109%
Selenium (ug)7093400132%
Sodium (g)2.42.6992.4112%
Sulfur (g)22100%
Zinc (mg)1521.16240141%

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