Name: Vegan Milky-Choco-Oats
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 600ml Friendly Farms (unsweetened) Almond Milk; 63g Protein Energy Powder - peanut protein, chocolate; 200g Oat Flour/Powder; 40g Soybean Oil; 1g Iodised Salt; 1.2g Choline Bitartrate; 3g NoSalt; 1pill Up&Up Multivitamin; 40g Now Foods Rice Protein Powder

Amount		Ingredient	$ / day	Source
600	ml	Friendly Farms (unsweetened) Almond Milk	$0.72	Aldi
63	g	Protein Energy Powder - peanut protein, chocolate	$0.50	Ocean State Job Lot
200	g	Oat Flour/Powder	$0.96	Ocean State Job Lot
40	g	Soybean Oil	$0.07	Shoprite
1	g	Iodised Salt	$0.00	local
1.2	g	Choline Bitartrate	$0.05	Amazon
3	g	NoSalt	$0.05	Walmart
1	pill	Up&Up Multivitamin	$0.04	Target
40	g	Now Foods Rice Protein Powder	$0.69	Amazon
Amounts for: Total Daily Cost:			$3.08	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

36% Carb, 23% Protein, 41% Fat

Calories1661

% Daily Values*

56%

Total Carbohydrate140g

143%

Dietary Fiber 40g

105%

Protein89g

111%

Total Fat72g

Saturated Fat10g

Monounsaturated Fat22g

Polyunsaturated Fat32g

216%

Omega-3 Fatty Acids3g

162%

Omega-6 Fatty Acids28g

Cholesterol0mg

Calcium 182%	•	Vitamin A 246%
Chloride 133%	•	Vitamin B6 327%
Chromium 523%	•	Vitamin B12 881%
Copper 428%	•	Vitamin C 102%
Iodine 84%	•	Vitamin D 193%
Iron 146%	•	Vitamin E 351%
Magnesium 161%	•	Vitamin K 118%
Manganese 480%	•	Thiamin 295%
Molybdenum 976%	•	Riboflavin 215%
Phosphorus 169%	•	Niacin 197%
Potassium 101%	•	Folate 169%
Selenium 390%	•	Pantothenic Acid 213%
Sodium 69%	•	Biotin 775%
Sulfur 23%	•	Choline 98%
Zinc 266%

* 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	Friendly Farms (unsweetened) Almond Milk	600	ml	Liquid	Aldi	1900	$2.29	$0.72	3	75	2.5	2.50
2	Protein Energy Powder - peanut protein, chocolate	63	g	Powder	Ocean State Job Lot	1272	$10.00	$0.50	20	233	19.5	25.50
3	Oat Flour/Powder	200	g	Powder	Ocean State Job Lot	623	$3.00	$0.96	3	880	118.4	29.40
4	Soybean Oil	40	g	Liquid	Shoprite	3584	$6.00	$0.07	90	354	0.0	0.00
5	Iodised Salt	1	g	Powder	local	500	$0.90	$0.00	500	0	0.0	0.00
6	Choline Bitartrate	1.2	g	Powder	Amazon	500	$20.74	$0.05	417	0	0.0	0.00
7	NoSalt	3	g	Powder	Walmart	312	$5.00	$0.05	104	0	0.0	0.00
8	Up&Up Multivitamin	1	pill	Pill	Target	100	$4.50	$0.04	100	0	0.0	0.00
9	Now Foods Rice Protein Powder	40	g	Powder	Amazon	907	$15.62	$0.69	23	120	0.0	32.00
	Total						$68.05	$3.08		1661	140.4	89.40
	Target									2000	250.0	85.00
	% Reached									83%	56%	105%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1661	83%
Carbohydrates (g)	250	140.4	56%
Protein (g)	85	89.4	105%
Total Fat (g)	65	71.95	111%
Saturated Fat (g)		9.6
Monounsaturated Fat (g)		21.67
Polyunsaturated Fat (g)		32.43
Omega-3 Fatty Acids (g)	1.6	3.46	216%
Omega-6 Fatty Acids (g)	17	27.56	162%
Total Fiber (g)	28	40	143%
Soluble Fiber (g)		6
Insoluble Fiber (g)		7
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7375	10000	246%
Vitamin B6 (mg)	1.3	4.3	100	327%
Vitamin B12 (ug)	2.4	21.1		881%
Vitamin C (mg)	90	92	2000	102%
Vitamin D (IU)	600	1160	4000	193%
Vitamin E (IU)	20	70	1000	351%
Vitamin K (ug)	120	142		118%
Thiamin (mg)	1.2	3.538		295%
Riboflavin (mg)	1.3	2.792		215%
Niacin (mg)	16	31.5	35	197%
Folate (ug)	400	674	1000	169%
Pantothenic Acid (mg)	5	10.65		213%
Biotin (ug)	30	233		775%
Choline (mg)	550	539.8	3500	98%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.82	2.5	182%
Chloride (g)	2.3	3.06	3.6	133%
Chromium (ug)	35	183		523%
Copper (mg)	0.9	3.85	10	428%
Iodine (ug)	150	126	1100	84%
Iron (mg)	8	11.7	45	146%
Magnesium (mg)	420	678		161%
Manganese (mg)	2.3	11.05	11	480%
Molybdenum (ug)	45	439	2000	976%
Phosphorus (g)	0.7	1.181	4	169%
Potassium (g)	3.5	3.541		101%
Selenium (ug)	55	215	400	390%
Sodium (g)	1.5	1.028	2.3	69%
Sulfur (g)	2	0.46		23%
Zinc (mg)	11	29.275	40	266%

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Vegan Milky-Choco-Oats

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