Name: Modified Whole Food Mix (Gluten Free)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1000g Soy Milk (So Good - Regular); 150g Oatmeal; 70g Pea Protein Powder; 55g Soy Milk Powder; 50g Almond Meal; 50g Rice flour, brown; 50g Potato flour; 50g Flaxseed Meal; 40g Amaranth Flour; 50g Date sugar; 35g Rice Protein Powder; 32g Cocoa Powder; 11g Wheat Grass; 6g Maca Powder; 6g Ceylon Cinnamon; 5g Soy Lecithin Granules; 0g Iodised Sea Salt; 2 piece Egg, whole, cooked, poached; 180g Bananas (fresh)

Amount		Volume		Ingredient	$ / day	Source
1000	g			Soy Milk (So Good - Regular)	$2.25	Woolworths
150	g			Oatmeal	$0.54	Woolworths
70	g			Pea Protein Powder	$0.98	Bulk Nutrients
55	g			Soy Milk Powder	$0.77	Vitamin King
50	g			Almond Meal	$0.88	Honest to Goodness
50	g			Rice flour, brown	$0.34	Kombu Wholefoods
50	g			Potato flour	$0.25	Coles
50	g			Flaxseed Meal	$0.54	iHerb
40	g			Amaranth Flour	$0.45	Honest to Goodness
50	g			Date sugar	$0.80	iHerb
35	g			Rice Protein Powder	$0.49	Bulk Nutrients
32	g			Cocoa Powder	$0.57	Honest to Goodness
11	g			Wheat Grass	$0.59	iHerb
6	g			Maca Powder	$0.15	Honest to Goodness
6	g			Ceylon Cinnamon	$0.27	Honest to Goodness
5	g			Soy Lecithin Granules	$0.12	Woolworths
0	g			Iodised Sea Salt	$0.00	iHerb
116	g	2	piece	Egg, whole, cooked, poached	$0.67	Coles/Woolworths
180	g			Bananas (fresh)	$0.63	Coles/Woolworths
Amounts for: Total Daily Cost:					$11.29	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 24% Protein, 31% Fat

Calories3633

% Daily Values*

164%

Total Carbohydrate410g

281%

Dietary Fiber 79g

257%

Protein218g

188%

Total Fat122g

Saturated Fat18g

Monounsaturated Fat37g

Polyunsaturated Fat30g

761%

Omega-3 Fatty Acids12g

120%

Omega-6 Fatty Acids20g

Cholesterol429mg

Calcium 241%	•	Vitamin A 254%
Chloride 26%	•	Vitamin B6 214%
Chromium 67%	•	Vitamin B12 207%
Copper 592%	•	Vitamin C 62%
Iodine 43%	•	Vitamin D 134%
Iron 448%	•	Vitamin E 134%
Magnesium 282%	•	Vitamin K 119%
Manganese 748%	•	Thiamin 224%
Molybdenum 739%	•	Riboflavin 342%
Phosphorus 569%	•	Niacin 96%
Potassium 189%	•	Folate 110%
Selenium 163%	•	Pantothenic Acid 180%
Sodium 123%	•	Biotin 282%
Sulfur 184%	•	Choline 238%
Zinc 162%

* 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	Soy Milk (So Good - Regular)	1000	g	Liquid	Woolworths	1000	$2.25	$2.25	1	652	51.2	32.00
2	Oatmeal	150	g	Powder	Woolworths	500	$1.79	$0.54	3	583	95.8	25.00
3	Pea Protein Powder	70	g	Powder	Bulk Nutrients	20000	$279.00	$0.98	286	255	2.1	50.91
4	Soy Milk Powder	55	g	Powder	Vitamin King	1500	$21.00	$0.77	27	225	17.5	20.00
5	Almond Meal	50	g	Powder	Honest to Goodness	5000	$87.60	$0.88	100	300	12.0	14.00
6	Rice flour, brown	50	g	Powder	Kombu Wholefoods	5000	$34.45	$0.34	100	182	38.2	3.62
7	Potato flour	50	g	Powder	Coles	500	$2.52	$0.25	10	179	41.5	3.45
8	Flaxseed Meal	50	g	Powder	iHerb	624	$6.78	$0.54	12	229	3.2	9.75
9	Amaranth Flour	40	g	Powder	Honest to Goodness	5000	$56.30	$0.45	125	148	26.3	5.43
10	Date sugar	50	g	Powder	iHerb	454	$7.30	$0.80	9	167	41.7	0.83
11	Rice Protein Powder	35	g	Powder	Bulk Nutrients	20000	$279.00	$0.49	571	140	4.7	28.00
12	Cocoa Powder	32	g	Powder	Honest to Goodness	5000	$89.05	$0.57	156	126	18.3	5.71
13	Wheat Grass	11	g	Powder	iHerb	255	$13.60	$0.59	23	48	5.5	2.75
14	Maca Powder	6	g	Powder	Honest to Goodness	10000	$250.00	$0.15	1667	24	4.6	0.04
15	Ceylon Cinnamon	6	g	Powder	Honest to Goodness	1000	$44.95	$0.27	167	15	4.8	0.24
16	Soy Lecithin Granules	5	g	Powder	Woolworths	250	$6.12	$0.12	50	35	0.5	0.00
17	Iodised Sea Salt	0	g	Powder	iHerb	737	$2.25	$0.00		0	0.0	0.00
18	Egg, whole, cooked, poached	116	g	Liquid	Coles/Woolworths	696	$4.00	$0.67	6	166	0.8	14.51
19	Bananas (fresh)	180	g	Paste	Coles/Woolworths	1000	$3.50	$0.63	6	160	41.1	1.96
	Total						$1191.46	$11.29		3633	409.9	218.21
	Target									2000	250.0	85.00
	% Reached									182%	164%	257%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	3633		182%
Carbohydrates (g)	250	409.9		164%
Protein (g)	85	218.21		257%
Total Fat (g)	65	122.43		188%
Saturated Fat (g)	0	18.22
Monounsaturated Fat (g)	0	36.69
Polyunsaturated Fat (g)	2.89	29.54	22.22	1022%
Omega-3 Fatty Acids (g)	1.6	12.17		761%
Omega-6 Fatty Acids (g)	17	20.4		120%
Total Fiber (g)	28	78.8		281%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	429.2

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7618	10000	254%
Vitamin B6 (mg)	1.3	2.8	100	214%
Vitamin B12 (ug)	2.4	5		207%
Vitamin C (mg)	90	56	2000	62%
Vitamin D (IU)	600	802	4000	134%
Vitamin E (IU)	20	27	1000	134%
Vitamin K (ug)	120	142		119%
Thiamin (mg)	1.2	2.692		224%
Riboflavin (mg)	1.3	4.441		342%
Niacin (mg)	16	15.292	35	96%
Folate (ug)	400	439	1000	110%
Pantothenic Acid (mg)	5	9.024		180%
Biotin (ug)	30	85		282%
Choline (mg)	550	1308.728	3500	238%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.41	2.5	241%
Chloride (g)	2.3	0.6	3.6	26%
Chromium (ug)	35	23		67%
Copper (mg)	0.9	5.326	10	592%
Iodine (ug)	150	65	1100	43%
Iron (mg)	8	35.8735	45	448%
Magnesium (mg)	420	1184.4		282%
Manganese (mg)	2.3	17.198	11	748%
Molybdenum (ug)	45	333	2000	739%
Phosphorus (g)	0.7	3.98	4	569%
Potassium (g)	3.5	6.6		189%
Selenium (ug)	55	90	400	163%
Sodium (g)	1.5	1.838	2.3	123%
Sulfur (g)	2	3.68		184%
Zinc (mg)	11	17.8686	40	162%

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Modified Whole Food Mix (Gluten Free)

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