Name: Almond flour + oats mix
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 200g Maltodextrin; 75g Soy Protein; 50g Almond Flour; 50g Oat Flour; 20g Peanut Oil; 20g Dextrin; 20g Cocoa Powder; 7g Flaxseed Meal; 20g Lecithin; 2pill Optimum Nutrition Opti-Women Multivitamin; 20g Potassium Gluconate; 2g MSM Sulfur; 2g Calcium Carbonate; 2g Iodized Salt; 2.5g Cinnamon; 5ml Vanilla

Amount		Ingredient	$ / day	Source
200	g	Maltodextrin	$0.50	Amazon
75	g	Soy Protein	$1.50	Amazon
50	g	Almond Flour	$1.06	Amazon
50	g	Oat Flour	$0.24	Amazon
20	g	Peanut Oil	$0.24	Amazon
20	g	Dextrin	$0.71	Amazon
20	g	Cocoa Powder	$0.66
7	g	Flaxseed Meal	$0.04	Amazon
20	g	Lecithin	$0.41	Amazon
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.30	Amazon
20	g	Potassium Gluconate	$0.62	Amazon
2	g	MSM Sulfur	$0.11	Amazon
2	g	Calcium Carbonate	$0.05	Amazon
2	g	Iodized Salt	$0.02	Amazon
2.5	g	Cinnamon	$0.05	Amazon
5	ml	Vanilla	$0.14	Amazon
Amounts for: Total Daily Cost:			$6.65	Add Ingredients to Amazon Cart

Use 1tsp cinnamon, 1tsp vanilla. 2g calcium carbonate is about 1tsp. 2g salt is about 1/3tsp.

Nutrition Facts

Amount Per Day

52% Carb, 17% Protein, 31% Fat

Calories1996

% Daily Values*

106%

Total Carbohydrate264g

136%

Dietary Fiber 38g

99%

Protein84g

108%

Total Fat70g

Saturated Fat0g

Monounsaturated Fat0g

Polyunsaturated Fat0g

Omega-3 Fatty Acids0g

Omega-6 Fatty Acids0g

Cholesterol0mg

Calcium 138%	•	Vitamin A 167%
Chloride 53%	•	Vitamin B6 1547%
Chromium 343%	•	Vitamin B12 4167%
Copper 689%	•	Vitamin C 278%
Iodine 205%	•	Vitamin D 100%
Iron 466%	•	Vitamin E 704%
Magnesium 104%	•	Vitamin K 277%
Manganese 393%	•	Thiamin 1716%
Molybdenum 156%	•	Riboflavin 1581%
Phosphorus 263%	•	Niacin 144%
Potassium 158%	•	Folate 196%
Selenium 169%	•	Pantothenic Acid 411%
Sodium 106%	•	Biotin 833%
Sulfur 33%	•	Choline 118%
Zinc 312%

* 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	Maltodextrin	200	g	Powder	Amazon	22680	$56.99	$0.50	113	760	200.0	0.00
2	Soy Protein	75	g	Powder	Amazon	907	$18.09	$1.50	12	255	7.1	61.50
3	Almond Flour	50	g	Powder	Amazon	1814	$38.28	$1.06	36	288	11.0	10.50
4	Oat Flour	50	g	Powder	Amazon	680	$3.25	$0.24	14	202	32.1	7.14
5	Peanut Oil	20	g	Liquid	Amazon	2585	$30.75	$0.24	129	177	0.0	0.00
6	Dextrin	20	g	Powder	Amazon	697	$24.79	$0.71	35	86	0.0	0.00
7	Cocoa Powder	20	g	Powder		453	$14.92	$0.66	23	46	11.6	3.92
8	Flaxseed Meal	7	g	Powder	Amazon	1814	$10.84	$0.04	259	37	2.0	1.26
9	Lecithin	20	g	Powder	Amazon	1814	$37.05	$0.41	91	147	0.0	0.00
10	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	Amazon	120	$18.26	$0.30	60	0	0.0	0.00
11	Potassium Gluconate	20	g	Powder	Amazon	454	$14.05	$0.62	23	0	0.0	0.00
12	MSM Sulfur	2	g	Powder	Amazon	200	$11.46	$0.11	100	0	0.0	0.00
13	Calcium Carbonate	2	g	Powder	Amazon	340	$9.02	$0.05	170	0	0.0	0.00
14	Iodized Salt	2	g	Powder	Amazon	737	$7.80	$0.02	369	0	0.0	0.00
15	Cinnamon	2.5	g	Powder	Amazon	510	$11.06	$0.05	204	0	0.0	0.00
16	Vanilla	5	ml	Liquid	Amazon	473	$12.78	$0.14	95	0	0.0	0.00
	Total						$319.39	$6.65		1996	263.9	84.32
	Target									2000	250.0	85.00
	% Reached									100%	106%	99%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1996	100%
Carbohydrates (g)	250	263.9	106%
Protein (g)	85	84.32	99%
Total Fat (g)	65	69.88	108%
Saturated Fat (g)		0
Monounsaturated Fat (g)		0
Polyunsaturated Fat (g)		0
Omega-3 Fatty Acids (g)		0
Omega-6 Fatty Acids (g)		0
Total Fiber (g)	28	38.1	136%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5001	10000	167%
Vitamin B6 (mg)	1.3	20.1	100	1547%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	250	2000	278%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	141	1000	704%
Vitamin K (ug)	120	332		277%
Thiamin (mg)	1.2	20.589		1716%
Riboflavin (mg)	1.3	20.554		1581%
Niacin (mg)	16	23.071	35	144%
Folate (ug)	400	786	1000	196%
Pantothenic Acid (mg)	5	20.559		411%
Biotin (ug)	30	250		833%
Choline (mg)	550	648.959	3500	118%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.38	2.5	138%
Chloride (g)	2.3	1.219	3.6	53%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	6.201	10	689%
Iodine (ug)	150	308	1100	205%
Iron (mg)	8	37.2766	45	466%
Magnesium (mg)	420	437.4		104%
Manganese (mg)	2.3	9.049	11	393%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	1.842	4	263%
Potassium (g)	3.5	5.523		158%
Selenium (ug)	55	93	400	169%
Sodium (g)	1.5	1.596	2.3	106%
Sulfur (g)	2	0.67		33%
Zinc (mg)	11	34.2824	40	312%

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Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix (chocolate)	nwthomas	13 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix	nwthomas	13 Jul '13	13 Jul '13
Almond flour mix	nwthomas	23 Jul '13	23 Jul '13
This recipe	nwthomas	18 Aug '13	23 Jul '13
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Almond flour + oats mix

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