Name: Whole Food Vegan Mix (gluten free version)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 32g Cocoa Powder; 50g Flaxseed Meal; 2g Iodised Sea Salt; 6g Ceylon Cinnamon; 6g Maca Powder; 50g Date sugar; 50g Almond Meal; 40g Amaranth Flour; 150g Oatmeal; 5g Soy Lecithin Granules; 55g Soy Milk Powder; 11g Wheat Grass; 70g Pea Protein Powder; 35g Rice Protein Powder; 1000g Soy Milk (So Good - Regular); 50g Rice flour, brown; 50g Potato flour

Amount		Ingredient	$ / day	Source
32	g	Cocoa Powder	$0.57	Honest to Goodness
50	g	Flaxseed Meal	$0.54	iHerb
2	g	Iodised Sea Salt	$0.01	iHerb
6	g	Ceylon Cinnamon	$0.27	Honest to Goodness
6	g	Maca Powder	$0.15	Honest to Goodness
50	g	Date sugar	$0.80	iHerb
50	g	Almond Meal	$0.88	Honest to Goodness
40	g	Amaranth Flour	$0.45	Honest to Goodness
150	g	Oatmeal	$0.54	Woolworths
5	g	Soy Lecithin Granules	$0.12	Woolworths
55	g	Soy Milk Powder	$0.77	Vitamin King
11	g	Wheat Grass	$0.59	iHerb
70	g	Pea Protein Powder	$0.98	Bulk Nutrients
35	g	Rice Protein Powder	$0.49	Bulk Nutrients
1000	g	Soy Milk (So Good - Regular)	$2.25	Woolworths
50	g	Rice flour, brown	$0.34	Kombu Wholefoods
50	g	Potato flour	$0.25	Coles
Amounts for: Total Daily Cost:			$10.00	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 25% Protein, 30% Fat

Calories3307

% Daily Values*

101%

Total Carbohydrate368g

265%

Dietary Fiber 74g

99%

Protein202g

103%

Total Fat111g

Saturated Fat14g

Monounsaturated Fat32g

Polyunsaturated Fat27g

754%

Omega-3 Fatty Acids12g

109%

Omega-6 Fatty Acids19g

Cholesterol0mg

Calcium 234%	•	Vitamin A 229%
Chloride 79%	•	Vitamin B6 150%
Chromium 67%	•	Vitamin B12 172%
Copper 567%	•	Vitamin C 45%
Iodine 103%	•	Vitamin D 133%
Iron 417%	•	Vitamin E 127%
Magnesium 267%	•	Vitamin K 118%
Manganese 725%	•	Thiamin 217%
Molybdenum 739%	•	Riboflavin 297%
Phosphorus 530%	•	Niacin 88%
Potassium 166%	•	Folate 91%
Selenium 95%	•	Pantothenic Acid 133%
Sodium 152%	•	Biotin 100%
Sulfur 145%	•	Choline 185%
Zinc 146%

* Percent Daily Values are based on "Jenkees based on U.S. government DRI, male 19-50 - Steady weight gain with 45C:25P:30F". 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	Cocoa Powder	32	g	Powder	Honest to Goodness	5000	$89.05	$0.57	156	126	18.3	5.71
2	Flaxseed Meal	50	g	Powder	iHerb	624	$6.78	$0.54	12	229	3.2	9.75
3	Iodised Sea Salt	2	g	Powder	iHerb	737	$2.25	$0.01	369	0	0.0	0.00
4	Ceylon Cinnamon	6	g	Powder	Honest to Goodness	1000	$44.95	$0.27	167	15	4.8	0.24
5	Maca Powder	6	g	Powder	Honest to Goodness	10000	$250.00	$0.15	1667	24	4.6	0.04
6	Date sugar	50	g	Powder	iHerb	454	$7.30	$0.80	9	167	41.7	0.83
7	Almond Meal	50	g	Powder	Honest to Goodness	5000	$87.60	$0.88	100	300	12.0	14.00
8	Amaranth Flour	40	g	Powder	Honest to Goodness	5000	$56.30	$0.45	125	148	26.3	5.43
9	Oatmeal	150	g	Powder	Woolworths	500	$1.79	$0.54	3	583	95.8	25.00
10	Soy Lecithin Granules	5	g	Powder	Woolworths	250	$6.12	$0.12	50	35	0.5	0.00
11	Soy Milk Powder	55	g	Powder	Vitamin King	1500	$21.00	$0.77	27	225	17.5	20.00
12	Wheat Grass	11	g	Powder	iHerb	255	$13.60	$0.59	23	48	5.5	2.75
13	Pea Protein Powder	70	g	Powder	Bulk Nutrients	20000	$279.00	$0.98	286	255	2.1	50.91
14	Rice Protein Powder	35	g	Powder	Bulk Nutrients	20000	$279.00	$0.49	571	140	4.7	28.00
15	Soy Milk (So Good - Regular)	1000	g	Liquid	Woolworths	1000	$2.25	$2.25	1	652	51.2	32.00
16	Rice flour, brown	50	g	Powder	Kombu Wholefoods	5000	$34.45	$0.34	100	182	38.2	3.62
17	Potato flour	50	g	Powder	Coles	500	$2.52	$0.25	10	179	41.5	3.45
	Total						$1183.96	$10.00		3307	368.0	201.73
	Target									3245	365.0	203.00
	% Reached									102%	101%	99%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	3245	3307	102%
Carbohydrates (g)	365	368	101%
Protein (g)	203	201.73	99%
Total Fat (g)	108	110.85	103%
Saturated Fat (g)	0	14.41
Monounsaturated Fat (g)	0	32.4
Polyunsaturated Fat (g)	0	27.2
Omega-3 Fatty Acids (g)	1.6	12.07	754%
Omega-6 Fatty Acids (g)	17	18.53	109%
Total Fiber (g)	28	74.1	265%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6879	10000	229%
Vitamin B6 (mg)	1.3	1.9	100	150%
Vitamin B12 (ug)	2.4	4.1		172%
Vitamin C (mg)	90	41	2000	45%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	25	1000	127%
Vitamin K (ug)	120	141		118%
Thiamin (mg)	1.2	2.599		217%
Riboflavin (mg)	1.3	3.86		297%
Niacin (mg)	16	14.022	100	88%
Folate (ug)	400	363	1000	91%
Pantothenic Acid (mg)	5	6.651		133%
Biotin (ug)	30	30		100%
Choline (mg)	550	1019.532	3500	185%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.34	2.5	234%
Chloride (g)	2.3	1.819	3.6	79%
Chromium (ug)	35	23		67%
Copper (mg)	0.9	5.102	10	567%
Iodine (ug)	150	155	1100	103%
Iron (mg)	8	33.3755	45	417%
Magnesium (mg)	420	1121.9		267%
Manganese (mg)	2.3	16.679	11	725%
Molybdenum (ug)	45	333	2000	739%
Phosphorus (g)	0.7	3.712	4	530%
Potassium (g)	3.5	5.796		166%
Selenium (ug)	55	52	400	95%
Sodium (g)	1.5	2.278	2.3	152%
Sulfur (g)	2	2.9		145%
Zinc (mg)	11	16.1022	40	146%

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Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	13 Jul '13
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Whole Food Vegan Mix - v3.5	Jenkees	23 Mar '15	21 Aug '14
Whole Food Vegan Mix - v4.0	Jenkees	25 Aug '14	10 Oct '14
Whole Food Vegan Mix - v4.1	Jenkees	18 Jul '15	7 Jan '17
This recipe	Jenkees	7 Jan '17	7 Jan '17
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Nutrition Facts

Nutrient Profile: Jenkees based on U.S. government DRI, male 19-50 - Steady weight gain with 45C:25P:30F Change

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Whole Food Vegan Mix (gluten free version) VeganBaked

Nutrition Facts

Nutrient Profile: Jenkees based on U.S. government DRI, male 19-50 - Steady weight gain with 45C:25P:30FChange

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Nutrient Profile: Jenkees based on U.S. government DRI, male 19-50 - Steady weight gain with 45C:25P:30F Change