Name: Copy of Vegan test 2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 7g Flaxseed Meal; 52g Super Pea Protein Isolate; 18g Brown Rice Protein 80; 220g Ultra Fine Scottish Oats (original); 150g Meridian Organic Smooth Peanut Butter; 14ml Tesco Pure Sunflower Oil 1L; 4pill Calcium & Vitamin D plus Vitamin K Tablets; 1pill Rainbow Light Prenatal One Multivitamin; 1.5g Choline bitartrate; 5g Potassium chloride; 2g MSM Sulfur Powder

Amount		Ingredient	£ / day	Source
7	g	Flaxseed Meal	£0.08	Amazon UK
52	g	Super Pea Protein Isolate	£0.39	bulkpowders
18	g	Brown Rice Protein 80	£0.23	bulkpowders
220	g	Ultra Fine Scottish Oats (original)	£0.44	Bulk Powders
150	g	Meridian Organic Smooth Peanut Butter	£0.79	Dolphin Fitness
14	ml	Tesco Pure Sunflower Oil 1L	£0.02	tesco
4	pill	Calcium & Vitamin D plus Vitamin K Tablets	£0.15	Healthspan
1	pill	Rainbow Light Prenatal One Multivitamin	£0.22	Amazon UK
1.5	g	Choline bitartrate	£0.06	BulkPowders
5	g	Potassium chloride	£0.06	Ebay
2	g	MSM Sulfur Powder	£0.10	Amazon UK
Amounts for: Total Daily Cost:			£2.53	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

30% Carb, 24% Protein, 46% Fat

Calories2124

% Daily Values*

48%

Total Carbohydrate154g

122%

Dietary Fiber 34g

101%

Protein126g

163%

Total Fat107g

Saturated Fat18g

Monounsaturated Fat17g

Polyunsaturated Fat12g

105%

Omega-3 Fatty Acids2g

26%

Omega-6 Fatty Acids4g

Cholesterol0mg

Calcium 194%	•	Vitamin A 133%
Chloride 103%	•	Vitamin B6 1156%
Chromium 343%	•	Vitamin B12 1042%
Copper 427%	•	Vitamin C 111%
Iodine 100%	•	Vitamin D 133%
Iron 491%	•	Vitamin E 178%
Magnesium 191%	•	Vitamin K 154%
Manganese 563%	•	Thiamin 983%
Molybdenum 167%	•	Riboflavin 794%
Phosphorus 261%	•	Niacin 1368%
Potassium 103%	•	Folate 232%
Selenium 318%	•	Pantothenic Acid 359%
Sodium 183%	•	Biotin 1650%
Sulfur 100%	•	Choline 115%
Zinc 264%

* Percent Daily Values are based on "CaptainZissou'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	Flaxseed Meal	7	g	Powder	Amazon UK	175	£1.99	£0.08	25	40	0.1	1.53
2	Super Pea Protein Isolate	52	g	Powder	bulkpowders	5000	£37.49	£0.39	96	205	1.6	41.60
3	Brown Rice Protein 80	18	g	Powder	bulkpowders	5000	£64.99	£0.23	278	71	0.7	14.40
4	Ultra Fine Scottish Oats (original)	220	g	Powder	Bulk Powders	5000	£9.99	£0.44	23	794	134.4	24.20
5	Meridian Organic Smooth Peanut Butter	150	g	Paste	Dolphin Fitness	1000	£5.25	£0.79	7	894	17.4	44.40
6	Tesco Pure Sunflower Oil 1L	14	ml	Liquid	tesco	1000	£1.20	£0.02	71	119	0.0	0.00
7	Calcium & Vitamin D plus Vitamin K Tablets	4	pill	Pill	Healthspan	240	£8.95	£0.15	60	0	0.0	0.00
8	Rainbow Light Prenatal One Multivitamin	1	pill	Pill	Amazon UK	150	£32.50	£0.22	150	0	0.0	0.00
9	Choline bitartrate	1.5	g	Powder	BulkPowders	100	£3.75	£0.06	67	0	0.0	0.00
10	Potassium chloride	5	g	Powder	Ebay	500	£5.70	£0.06	100	0	0.0	0.00
11	MSM Sulfur Powder	2	g	Powder	Amazon UK	250	£12.92	£0.10	125	0	0.0	0.00
	Total						£184.73	£2.53		2124	154.2	126.13
	Target									2376	321.0	125.00
	% Reached									89%	48%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2376	2124	89%
Carbohydrates (g)	321	154.2	48%
Protein (g)	125	126.13	101%
Total Fat (g)	66	107.3	163%
Saturated Fat (g)	0	17.85
Monounsaturated Fat (g)	0	16.67
Polyunsaturated Fat (g)	0	12.02
Omega-3 Fatty Acids (g)	1.6	1.69	105%
Omega-6 Fatty Acids (g)	17	4.4	26%
Total Fiber (g)	28	34.2	122%
Soluble Fiber (g)	0	9.3
Insoluble Fiber (g)	0	1.6
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4000	10000	133%
Vitamin B6 (mg)	1.3	15	100	1156%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	90	100	2000	111%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	36	1000	178%
Vitamin K (ug)	120	185		154%
Thiamin (mg)	1.2	11.791		983%
Riboflavin (mg)	1.3	10.32		794%
Niacin (mg)	16	218.831	35	1368%
Folate (ug)	400	929	1000	232%
Pantothenic Acid (mg)	5	17.968		359%
Biotin (ug)	30	495		1650%
Choline (mg)	550	630.509	3500	115%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.94	2.5	194%
Chloride (g)	2.3	2.38	3.6	103%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	3.84	10	427%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	39.29	45	491%
Magnesium (mg)	420	801.8		191%
Manganese (mg)	2.3	12.948	11	563%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	1.826	4	261%
Potassium (g)	3.5	3.611		103%
Selenium (ug)	55	175	400	318%
Sodium (g)	1.5	2.74	2.3	183%
Sulfur (g)	2	2		100%
Zinc (mg)	11	29.016	40	264%

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Greg's SimpleCheapVeganNoSoy Soylent	gcolbourn	25 Oct '13	25 Oct '13
Greg's SimpleCheapVeganNoSoy Soylent - initial test	gcolbourn	25 Oct '13	26 May '15
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Vegan test 2	CaptainZissou	18 Feb '16	21 Feb '16
This recipe	CaptainZissou	29 Mar '16	21 Feb '16
Recipes based on this one:
stu	CaptainZissou	27 Nov '16	27 Nov '16

Copy of Vegan test 2 Private

Nutrition Facts

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

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Copy of Vegan test 2 Private

Nutrition Facts

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

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