Name: Joe Vegan High Protein 2014
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 232g Oat Flour/Powder; 50g Maltodextrin (from corn); 123g Soy protein isolate; 15g Linseed Meal (Flaxseed); 30g Psyllium Husk; 10g Lecithin; 23g Potassium Gluconate; 5g Potassium chloride; 1.5g Calcium carbonate; 2g MSM Sulfur; 14ml Peanut Oil; 2pill Optimum Nutrition Opti-Women Multivitamin

Amount		Ingredient	$ / day	Source
232	g	Oat Flour/Powder	$1.13	Bob's Red Mill (4x 22oz)
50	g	Maltodextrin (from corn)	$0.30	iHerb
123	g	Soy protein isolate	$1.07	Honeyville
15	g	Linseed Meal (Flaxseed)	$0.16	Coles/Woolworths
30	g	Psyllium Husk	$0.52	Coles/Woolworths
10	g	Lecithin	$0.30	Coles/Woolworths
23	g	Potassium Gluconate	$0.61	iherb
5	g	Potassium chloride	$0.10	iHerb
1.5	g	Calcium carbonate	$0.03	iHerb
2	g	MSM Sulfur	$0.11	bulk nutrients
14	ml	Peanut Oil	$0.10	Coles
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.35	iherb
Amounts for: Total Daily Cost:			$4.80	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

42% Carb, 32% Protein, 26% Fat

Calories2004

% Daily Values*

75%

Total Carbohydrate188g

157%

Dietary Fiber 44g

170%

Protein144g

77%

Total Fat50g

Saturated Fat7g

Monounsaturated Fat16g

Polyunsaturated Fat11g

239%

Omega-3 Fatty Acids4g

76%

Omega-6 Fatty Acids13g

Cholesterol0mg

Calcium 102%	•	Vitamin A 167%
Chloride 103%	•	Vitamin B6 1596%
Chromium 343%	•	Vitamin B12 4167%
Copper 541%	•	Vitamin C 278%
Iodine 133%	•	Vitamin D 100%
Iron 508%	•	Vitamin E 568%
Magnesium 123%	•	Vitamin K 178%
Manganese 714%	•	Thiamin 1822%
Molybdenum 1187%	•	Riboflavin 1559%
Phosphorus 344%	•	Niacin 161%
Potassium 212%	•	Folate 226%
Selenium 279%	•	Pantothenic Acid 418%
Sodium 108%	•	Biotin 833%
Sulfur 127%	•	Choline 112%
Zinc 254%

* Percent Daily Values are based on "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	Oat Flour/Powder	232	g	Powder	Bob's Red Mill (4x 22oz)	2495	$12.19	$1.13	11	1021	137.3	34.10
2	Maltodextrin (from corn)	50	g	Powder	iHerb	5450	$32.88	$0.30	109	190	47.0	0.00
3	Soy protein isolate	123	g	Powder	Honeyville	19964	$174.00	$1.07	162	483	0.0	105.43
4	Linseed Meal (Flaxseed)	15	g	Powder	Coles/Woolworths	500	$5.21	$0.16	33	69	1.0	2.92
5	Psyllium Husk	30	g	Powder	Coles/Woolworths	500	$8.73	$0.52	17	54	0.0	1.20
6	Lecithin	10	g	Powder	Coles/Woolworths	200	$6.10	$0.30	20	73	2.3	0.67
7	Potassium Gluconate	23	g	Powder	iherb	454	$12.10	$0.61	20	0	0.0	0.00
8	Potassium chloride	5	g	Powder	iHerb	227	$4.58	$0.10	45	0	0.0	0.00
9	Calcium carbonate	1.5	g	Powder	iHerb	340	$5.89	$0.03	227	0	0.0	0.00
10	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
11	Peanut Oil	14	ml	Liquid	Coles	2000	$14.64	$0.10	143	114	0.0	0.00
12	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iherb	120	$21.28	$0.35	60	0	0.0	0.00
	Total						$311.60	$4.80		2004	187.6	144.32
	Target									2000	250.0	85.00
	% Reached									100%	75%	170%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2004	100%
Carbohydrates (g)	250	187.6	75%
Protein (g)	85	144.32	170%
Total Fat (g)	65	50.02	77%
Saturated Fat (g)		7.28
Monounsaturated Fat (g)		15.9
Polyunsaturated Fat (g)		11.31
Omega-3 Fatty Acids (g)	1.6	3.82	239%
Omega-6 Fatty Acids (g)	17	12.84	76%
Total Fiber (g)	28	43.9	157%
Soluble Fiber (g)		24.2
Insoluble Fiber (g)		15.5
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	20.7	100	1596%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	250	2000	278%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	114	1000	568%
Vitamin K (ug)	120	214		178%
Thiamin (mg)	1.2	21.864		1822%
Riboflavin (mg)	1.3	20.262		1559%
Niacin (mg)	16	25.702	35	161%
Folate (ug)	400	904	1000	226%
Pantothenic Acid (mg)	5	20.878		418%
Biotin (ug)	30	250		833%
Choline (mg)	550	616.191	3500	112%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.02	2.5	102%
Chloride (g)	2.3	2.38	3.6	103%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	4.865	10	541%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	40.6624	45	508%
Magnesium (mg)	420	515.8		123%
Manganese (mg)	2.3	16.412	11	714%
Molybdenum (ug)	45	534	2000	1187%
Phosphorus (g)	0.7	2.405	4	344%
Potassium (g)	3.5	7.411		212%
Selenium (ug)	55	154	400	279%
Sodium (g)	1.5	1.624	2.3	108%
Sulfur (g)	2	2.53		127%
Zinc (mg)	11	27.9011	40	254%

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Joe Vegan High Protein 2014

Nutrition Facts

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

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