Name: Base for Sedentary Vegan Men 19-50
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1pill DEVA Vegan Multivitamin (and mineral supplement with greens); 30g Rice protein powder; 29g Trader Joe's Unflavored Soy Protein; 26g Source Naturals Pea Protein; 1pill Source Naturals Inositol & Choline; 6g Potassium chloride; 100g Flaxseed Meal; 100g Canola Oil; 1pill Vitamin K supplement; 3g Morton Iodized Table Salt; 1g Calcium carbonate; 6g MSM Sulfur Powder

Amount		Ingredient	$ / day	Source
1	pill	DEVA Vegan Multivitamin (and mineral supplement with greens)	$0.09	Amazon
30	g	Rice protein powder	$0.77	Amazon
29	g	Trader Joe's Unflavored Soy Protein	$0.51	Trader Joe's
26	g	Source Naturals Pea Protein	$0.67	Amazon
1	pill	Source Naturals Inositol & Choline	$0.07	Amazon
6	g	Potassium chloride	$0.12	iHerb
100	g	Flaxseed Meal	$0.60	Amazon
100	g	Canola Oil	$0.22	Walmart
1	pill	Vitamin K supplement	$0.05	Vitamin Shoppe
3	g	Morton Iodized Table Salt	$0.01	Amazon
1	g	Calcium carbonate	$0.02	iHerb
6	g	MSM Sulfur Powder	$0.34	Amazon
Amounts for: Total Daily Cost:			$3.48	Add Ingredients to Amazon Cart

Basic recipe for online vegans

Snacking on vegetables will get you everything else you need. Specifically dark leafy greens will be high in both calcium and vitamin K.

Nutrition Facts

Amount Per Day

8% Carb, 19% Protein, 73% Fat

Calories1739

% Daily Values*

167%

Total Carbohydrate33g

161%

Dietary Fiber 29g

109%

Protein84g

117%

Total Fat145g

Saturated Fat8g

Monounsaturated Fat59g

Polyunsaturated Fat29g

362%

Omega-3 Fatty Acids6g

135%

Omega-6 Fatty Acids23g

Cholesterol0mg

Calcium 111%	•	Vitamin A 225%
Chloride 124%	•	Vitamin B6 1054%
Chromium 400%	•	Vitamin B12 4254%
Copper 267%	•	Vitamin C 192%
Iodine 225%	•	Vitamin D 90%
Iron 461%	•	Vitamin E 412%
Magnesium 131%	•	Vitamin K 140%
Manganese 252%	•	Thiamin 1218%
Molybdenum 302%	•	Riboflavin 1022%
Phosphorus 167%	•	Niacin 376%
Potassium 113%	•	Folate 157%
Selenium 210%	•	Pantothenic Acid 590%
Sodium 113%	•	Biotin 600%
Sulfur 100%	•	Choline 90%
Zinc 196%

* Percent Daily Values are based on "Copy of US Gov DRI, Male 19-50, 1500 calories, Ketogenic". 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	DEVA Vegan Multivitamin (and mineral supplement with greens)	1	pill	Pill	Amazon	90	$7.69	$0.09	90	0	0.0	0.00
2	Rice protein powder	30	g	Powder	Amazon	1361	$34.99	$0.77	45	110	3.0	23.00
3	Trader Joe's Unflavored Soy Protein	29	g	Powder	Trader Joe's	908	$15.99	$0.51	31	110	0.0	23.00
4	Source Naturals Pea Protein	26	g	Powder	Amazon	453	$11.73	$0.67	17	101	1.4	20.22
5	Source Naturals Inositol & Choline	1	pill	Pill	Amazon	100	$7.39	$0.07	100	0	0.0	0.00
6	Potassium chloride	6	g	Powder	iHerb	227	$4.58	$0.12	38	0	0.0	0.00
7	Flaxseed Meal	100	g	Powder	Amazon	1814	$10.84	$0.60	18	534	29.0	18.00
8	Canola Oil	100	g	Liquid	Walmart	1278	$2.82	$0.22	13	884	0.0	0.00
9	Vitamin K supplement	1	pill	Pill	Vitamin Shoppe	100	$4.99	$0.05	100	0	0.0	0.00
10	Morton Iodized Table Salt	3	g	Powder	Amazon	1800	$7.99	$0.01	600	0	0.0	0.00
11	Calcium carbonate	1	g	Powder	iHerb	340	$5.89	$0.02	340	0	0.0	0.00
12	MSM Sulfur Powder	6	g	Powder	Amazon	200	$11.46	$0.34	33	0	0.0	0.00
	Total						$126.36	$3.48		1739	33.4	84.22
	Target									1500	20.0	77.00
	% Reached									116%	167%	109%
	Safe Maximum									0	50.0	0.00
	% Max Reached									N/A	67%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	1739		116%
Carbohydrates (g)	20	33.4	50	167%
Protein (g)	77	84.22		109%
Total Fat (g)	124	145.44		117%
Saturated Fat (g)	0	8
Monounsaturated Fat (g)	0	58.5
Polyunsaturated Fat (g)	0	29.1
Omega-3 Fatty Acids (g)	1.6	5.8		362%
Omega-6 Fatty Acids (g)	17	22.98		135%
Total Fiber (g)	18	29		161%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6750	10000	225%
Vitamin B6 (mg)	1.3	13.7	100	1054%
Vitamin B12 (ug)	2.4	102.1		4254%
Vitamin C (mg)	90	173	2000	192%
Vitamin D (IU)	600	540	4000	90%
Vitamin E (IU)	20	82	1000	412%
Vitamin K (ug)	120	169		140%
Thiamin (mg)	1.2	14.62		1218%
Riboflavin (mg)	1.3	13.29		1022%
Niacin (mg)	16	60.1	35	376%
Folate (ug)	400	627	1000	157%
Pantothenic Acid (mg)	5	29.5		590%
Biotin (ug)	30	180		600%
Choline (mg)	550	493.9	3500	90%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.1	2.5	111%
Chloride (g)	2.3	2.856	3.6	124%
Chromium (ug)	35	140		400%
Copper (mg)	0.9	2.4	10	267%
Iodine (ug)	150	337	1100	225%
Iron (mg)	8	36.9	45	461%
Magnesium (mg)	420	552		131%
Manganese (mg)	2.3	5.8	11	252%
Molybdenum (ug)	45	136	2000	302%
Phosphorus (g)	0.7	1.172	4	167%
Potassium (g)	3.5	3.958		113%
Selenium (ug)	55	115	400	210%
Sodium (g)	1.5	1.693	2.3	113%
Sulfur (g)	2	2		100%
Zinc (mg)	11	21.6	40	196%

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Base for Sedentary Vegan Men 19-50 Weight LossKetogenicVegan

Nutrition Facts

Nutrient Profile: Copy of US Gov DRI, Male 19-50, 1500 calories, Ketogenic Change

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Base for Sedentary Vegan Men 19-50 Weight LossKetogenicVegan

Nutrition Facts

Nutrient Profile: Copy of US Gov DRI, Male 19-50, 1500 calories, KetogenicChange

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Nutrient Profile: Copy of US Gov DRI, Male 19-50, 1500 calories, Ketogenic Change