Name: Whole Food vegan Lower cal
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; 4g Nutritional Yeast; 150g Oatmeal; 5g Soy Lecithin Granules; 11g Wheat Grass; 70g Pea Protein Powder; 35g Rice Protein Powder; 20g Maltodextrin; 1000g Soy Milk (So Good - Regular); 50g Erythritol (Sweetener)

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
4	g	Nutritional Yeast	$0.13	iHerb
150	g	Oatmeal	$0.54	Woolworths
5	g	Soy Lecithin Granules	$0.12	Woolworths
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
20	g	Maltodextrin	$0.10	Bulk Nutrients
1000	g	Soy Milk (So Good - Regular)	$2.25	Woolworths
50	g	Erythritol (Sweetener)	$0.75	iHerb
Amounts for: Total Daily Cost:			$9.16	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

41% Carb, 26% Protein, 33% Fat

Calories2665

% Daily Values*

184%

Total Carbohydrate264g

222%

Dietary Fiber 62g

75%

Protein171g

106%

Total Fat95g

Saturated Fat12g

Monounsaturated Fat31g

Polyunsaturated Fat26g

722%

Omega-3 Fatty Acids12g

79%

Omega-6 Fatty Acids13g

Cholesterol0mg

Calcium 213%	•	Vitamin A 229%
Chloride 80%	•	Vitamin B6 194%
Chromium 59%	•	Vitamin B12 272%
Copper 451%	•	Vitamin C 41%
Iodine 103%	•	Vitamin D 133%
Iron 344%	•	Vitamin E 115%
Magnesium 193%	•	Vitamin K 103%
Manganese 530%	•	Thiamin 337%
Molybdenum 733%	•	Riboflavin 404%
Phosphorus 427%	•	Niacin 109%
Potassium 123%	•	Folate 95%
Selenium 43%	•	Pantothenic Acid 68%
Sodium 135%	•	Biotin 100%
Sulfur 134%	•	Choline 151%
Zinc 117%

* Percent Daily Values are based on "kshariqm's 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	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	Nutritional Yeast	4	g	Powder	iHerb	284	$9.45	$0.13	71	15	1.3	2.25
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	Wheat Grass	11	g	Powder	iHerb	255	$13.60	$0.59	23	48	5.5	2.75
12	Pea Protein Powder	70	g	Powder	Bulk Nutrients	20000	$279.00	$0.98	286	255	2.1	50.91
13	Rice Protein Powder	35	g	Powder	Bulk Nutrients	20000	$279.00	$0.49	571	140	4.7	28.00
14	Maltodextrin	20	g	Powder	Bulk Nutrients	5000	$24.00	$0.10	250	77	18.7	0.00
15	Soy Milk (So Good - Regular)	1000	g	Liquid	Woolworths	1000	$2.25	$2.25	1	652	51.2	32.00
16	Erythritol (Sweetener)	50	g	Powder	iHerb	1134	$16.94	$0.75	23	0	0.0	0.00
	Total						$1120.08	$9.16		2665	264.3	171.49
	Target									2302	144.0	230.00
	% Reached									116%	184%	75%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2302	2665	116%
Carbohydrates (g)	144	264.3	184%
Protein (g)	230	171.49	75%
Total Fat (g)	90	95.49	106%
Saturated Fat (g)		12.26
Monounsaturated Fat (g)		31.21
Polyunsaturated Fat (g)		25.51
Omega-3 Fatty Acids (g)	1.6	11.56	722%
Omega-6 Fatty Acids (g)	17	13.35	79%
Total Fiber (g)	28	62.2	222%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6878	10000	229%
Vitamin B6 (mg)	1.3	2.5	100	194%
Vitamin B12 (ug)	2.4	6.5		272%
Vitamin C (mg)	90	37	2000	41%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	23	1000	115%
Vitamin K (ug)	120	124		103%
Thiamin (mg)	1.2	4.044		337%
Riboflavin (mg)	1.3	5.254		404%
Niacin (mg)	16	17.425	35	109%
Folate (ug)	400	380	1000	95%
Pantothenic Acid (mg)	5	3.413		68%
Biotin (ug)	30	30		100%
Choline (mg)	550	828.553	3500	151%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.13	2.5	213%
Chloride (g)	2.3	1.83	3.6	80%
Chromium (ug)	35	21		59%
Copper (mg)	0.9	4.056	10	451%
Iodine (ug)	150	155	1100	103%
Iron (mg)	8	27.5489	45	344%
Magnesium (mg)	420	809.1		193%
Manganese (mg)	2.3	12.19	11	530%
Molybdenum (ug)	45	330	2000	733%
Phosphorus (g)	0.7	2.987	4	427%
Potassium (g)	3.5	4.322		123%
Selenium (ug)	55	23	400	43%
Sodium (g)	1.5	2.028	2.3	135%
Sulfur (g)	2	2.69		134%
Zinc (mg)	11	12.8423	40	117%

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Whole Food vegan Lower cal

Nutrition Facts

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

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