Name: 1Whole Food Vegan Mix (2000 calorie version)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1 tbsp Flaxseed Meal; 3/4 tsp Iodised Sea Salt; 1/2 tbsp Goji Berry Powder; 3 tbsp Erythritol (Sweetener); 2 tbsp Vanilla Rice Protein; 2 tbsp Pea Protein Powder; 1pill Rainbow light multivitamin men's 1 daily; 450g Fine Powdered Oats; 1.25g Choline bitartrate; 200g Masa harina

Amount		Volume		Ingredient	$ / day	Source
30	g	1	tbsp	Flaxseed Meal	$0.33	iHerb
3.5	g	¾	tsp	Iodised Sea Salt	$0.01	iHerb
3	g	½	tbsp	Goji Berry Powder	$0.31	iHerb
50	g	3	tbsp	Erythritol (Sweetener)	$0.75	iHerb
15	g	2	tbsp	Vanilla Rice Protein	$0.47	Amazon
15	g	2	tbsp	Pea Protein Powder	$0.66	Amazon
1	pill			Rainbow light multivitamin men's 1 daily	$0.17	https://www.amazon.com/Rainbow-Light-Mens-Multivitamin-Count/dp/B0007YCC7S
450	g			Fine Powdered Oats	$3.51	Bulk Nutrients
1.25	g			Choline bitartrate	$0.01	Amazon
200	g			Masa harina	$0.20	Amazon
Amounts for: Total Daily Cost:					$6.43	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

65% Carb, 18% Protein, 17% Fat

Calories2741

% Daily Values*

178%

Total Carbohydrate446g

262%

Dietary Fiber 73g

146%

Protein124g

78%

Total Fat50g

Saturated Fat8g

Monounsaturated Fat0g

Polyunsaturated Fat0g

463%

Omega-3 Fatty Acids7g

94%

Omega-6 Fatty Acids16g

Cholesterol0mg

Calcium 71%	•	Vitamin A 289%
Chloride 117%	•	Vitamin B6 2008%
Chromium 749%	•	Vitamin B12 1042%
Copper 608%	•	Vitamin C 138%
Iodine 124%	•	Vitamin D 133%
Iron 394%	•	Vitamin E 151%
Magnesium 275%	•	Vitamin K 85%
Manganese 1123%	•	Thiamin 2607%
Molybdenum 2167%	•	Riboflavin 1946%
Phosphorus 353%	•	Niacin 162%
Potassium 83%	•	Folate 221%
Selenium 431%	•	Pantothenic Acid 656%
Sodium 110%	•	Biotin 800%
Sulfur 65%	•	Choline 104%
Zinc 389%

* 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	Flaxseed Meal	30	g	Powder	iHerb	624	$6.78	$0.33	21	137	1.9	5.85
2	Iodised Sea Salt	3.5	g	Powder	iHerb	737	$2.25	$0.01	211	0	0.0	0.00
3	Goji Berry Powder	3	g	Powder	iHerb	227	$23.83	$0.31	76	10	1.7	0.33
4	Erythritol (Sweetener)	50	g	Powder	iHerb	1134	$16.94	$0.75	23	0	0.0	0.00
5	Vanilla Rice Protein	15	g	Powder	Amazon	600	$18.99	$0.47	40	55	1.5	11.50
6	Pea Protein Powder	15	g	Powder	Amazon	1814	$79.99	$0.66	121	59	0.5	12.73
7	Rainbow light multivitamin men's 1 daily	1	pill	Pill	https://www.amazon.com/Rainbow-Light-Mens-Multivitamin-Count/dp/B0007YCC7S	150	$26.00	$0.17	150	0	0.0	0.00
8	Fine Powdered Oats	450	g	Powder	Bulk Nutrients	5000	$39.00	$3.51	11	1750	287.5	75.00
9	Choline bitartrate	1.25	g	Powder	Amazon	500	$4.99	$0.01	400	0	0.0	0.00
10	Masa harina	200	g	Powder	Amazon	2000	$1.99	$0.20	10	730	152.6	18.60
	Total						$220.76	$6.43		2741	445.6	124.01
	Target									2000	250.0	85.00
	% Reached									137%	178%	146%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2741	137%
Carbohydrates (g)	250	445.6	178%
Protein (g)	85	124.01	146%
Total Fat (g)	65	50.45	78%
Saturated Fat (g)		8.24
Monounsaturated Fat (g)		0
Polyunsaturated Fat (g)		0
Omega-3 Fatty Acids (g)	1.6	7.4	463%
Omega-6 Fatty Acids (g)	17	16.04	94%
Total Fiber (g)	28	73.2	262%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8667	10000	289%
Vitamin B6 (mg)	1.3	26.1	100	2008%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	90	124	2000	138%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	30	1000	151%
Vitamin K (ug)	120	102		85%
Thiamin (mg)	1.2	31.285		2607%
Riboflavin (mg)	1.3	25.297		1946%
Niacin (mg)	16	25.93	35	162%
Folate (ug)	400	884	1000	221%
Pantothenic Acid (mg)	5	32.8		656%
Biotin (ug)	30	240		800%
Choline (mg)	550	573.31	3500	104%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.71	2.5	71%
Chloride (g)	2.3	2.695	3.6	117%
Chromium (ug)	35	262		749%
Copper (mg)	0.9	5.47	10	608%
Iodine (ug)	150	185	1100	124%
Iron (mg)	8	31.5252	45	394%
Magnesium (mg)	420	1156.5		275%
Manganese (mg)	2.3	25.825	11	1123%
Molybdenum (ug)	45	975	2000	2167%
Phosphorus (g)	0.7	2.469	4	353%
Potassium (g)	3.5	2.914		83%
Selenium (ug)	55	237	400	431%
Sodium (g)	1.5	1.651	2.3	110%
Sulfur (g)	2	1.29		65%
Zinc (mg)	11	42.7817	40	389%

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1Whole Food Vegan Mix (2000 calorie version) Vegan

Nutrition Facts

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

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1Whole Food Vegan Mix (2000 calorie version) Vegan

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