Name: Ground Up - Chocolate Cinnamon
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0.055 package Soy protein isolate; 0.05 package Seeds, flaxseed - WHOLE; 0.054 package Seeds, flaxseed - MEAL; 0.034 package Seeds, sesame seeds, whole, dried; 0.044 package Cocoa, dry powder, unsweetened; 0.018 package Oats, Flour; 0.015 package Almond Flour; 0.003 package Salt, table; 0.0025 package Potassium Citrate; 0.034 package Potassium chloride; 0.001g Potassium Iodide; 0.0000146 package Choline L-Bitartrate; 0.0089 package Super-Men Multivitimin; 0.0015 package Spices, cinnamon, ground; 0.065 package Rice flour, brown; 0.035 package Dextrose; 0.016 package Hemp Hearts; 0.01g Sucralose; 1400ml Water, tap, drinking; 40portion Sunlight; 0g Tonic Alchemy

Amount		Volume		Ingredient	CAD / day	Source
135	g	0.055	package	Soy protein isolate	CAD2.47	MyProtein
52	g	0.05	package	Seeds, flaxseed - WHOLE	CAD0.19	Yupik
51	g	0.054	package	Seeds, flaxseed - MEAL	CAD0.24	Yupik
14	g	0.034	package	Seeds, sesame seeds, whole, dried	CAD0.12	Yupik
28	g	0.044	package	Cocoa, dry powder, unsweetened	CAD0.34	Bulk Barn
21	g	0.018	package	Oats, Flour	CAD0.29	Oak Manor Organic
16	g	0.015	package	Almond Flour	CAD0.62	Yupik
2.33	g	0.003	package	Salt, table	CAD0.01	Bulk Barn
4	g	0.0025	package	Potassium Citrate	CAD0.18	Pure Bulk
0.1	g	0.034	package	Potassium chloride	CAD0.01	iHerb
0.001	g			Potassium Iodide	CAD0.00	Pure Bulk
0.22	g	0.0000146	package	Choline L-Bitartrate	CAD0.01	Pure Bulk
2.8	g	0.0089	package	Super-Men Multivitimin	CAD0.40	Canada Protein
0.9	g	0.0015	package	Spices, cinnamon, ground	CAD0.01	Bulk Barn
65	g	0.065	package	Rice flour, brown	CAD0.28	Bulk Heaven
85	g	0.035	package	Dextrose	CAD0.34	Bulk Heaven
18	g	0.016	package	Hemp Hearts	CAD0.38	The Healing Source
0.01	g			Sucralose	CAD0.00	Bulk Suppliments
1400	ml			Water, tap, drinking	CAD0.00
40	portion			Sunlight	CAD0.00	Outside
0	g			Tonic Alchemy	CAD0.00	iHerb
Amounts for: Total Daily Cost:					CAD5.89	Add Ingredients to Amazon Cart

Completely Vegan, Canadian sourced, decently tasty, still a [WIP]. High protein, good source of fats for the brain and weight-loss, extra iron for those with iron deficiency.

LOOKING FOR IMPROVEMENTS. If anyone has any suggestions on how to balance the micros better, or has a better Canadian source for ingredients please let me know.

Nutrition Facts

Amount Per Day

38% Carb, 31% Protein, 31% Fat

Calories2008

% Daily Values*

103%

Total Carbohydrate201g

186%

Dietary Fiber 56g

108%

Protein167g

114%

Total Fat73g

102%

Saturated Fat10g

Monounsaturated Fat18g

Polyunsaturated Fat45g

124%

Omega-3 Fatty Acids25g

155%

Omega-6 Fatty Acids21g

Cholesterol0mg

Calcium 319%	•	Vitamin A 104%
Chloride 185%	•	Vitamin B6 2068%
Chromium 100%	•	Vitamin B12 1333%
Copper 360%	•	Vitamin C 401%
Iodine 423%	•	Vitamin D 183%
Iron 262%	•	Vitamin E 291%
Magnesium 247%	•	Vitamin K 101%
Manganese 302%	•	Thiamin 4179%
Molybdenum 100%	•	Riboflavin 3570%
Phosphorus 257%	•	Niacin 356%
Potassium 108%	•	Folate 219%
Selenium 281%	•	Pantothenic Acid 625%
Sodium 101%	•	Biotin 100%
Sulfur 210%	•	Choline 106%
Zinc 274%

* Percent Daily Values are based on "100% Food Low Carb - CVD V1". 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 protein isolate	135	g	Powder	MyProtein	2495	CAD45.59	CAD2.47	18	509	1.4	121.05
2	Seeds, flaxseed - WHOLE	52	g	Powder	Yupik	998	CAD3.66	CAD0.19	19	273	15.6	9.88
3	Seeds, flaxseed - MEAL	51	g	Powder	Yupik	998	CAD4.69	CAD0.24	20	255	17.9	10.20
4	Seeds, sesame seeds, whole, dried	14	g	Powder	Yupik	1000	CAD8.78	CAD0.12	71	88	2.8	3.15
5	Cocoa, dry powder, unsweetened	28	g	Powder	Bulk Barn	500	CAD6.00	CAD0.34	18	59	16.2	6.44
6	Oats, Flour	21	g	Powder	Oak Manor Organic	1000	CAD13.93	CAD0.29	48	84	13.7	3.15
7	Almond Flour	16	g	Powder	Yupik	998	CAD38.43	CAD0.62	62	92	3.5	3.36
8	Salt, table	2.33	g	Powder	Bulk Barn	1000	CAD2.70	CAD0.01	429	0	0.0	0.00
9	Potassium Citrate	4	g	Powder	Pure Bulk	2000	CAD88.64	CAD0.18	500	0	0.0	0.00
10	Potassium chloride	0.1	g	Powder	iHerb	227	CAD22.70	CAD0.01	2270	0	0.0	0.00
11	Potassium Iodide	0.0005	g	Powder	Pure Bulk	250	CAD45.20	CAD0.00	500000	0	0.0	0.00
12	Choline L-Bitartrate	0.22	g	Powder	Pure Bulk	500	CAD27.13	CAD0.01	2273	0	0.0	0.00
13	Super-Men Multivitimin	2.8	g	Powder	Canada Protein	945	CAD135.57	CAD0.40	338	0	0.0	0.00
14	Spices, cinnamon, ground	0.9	g	Powder	Bulk Barn	1000	CAD12.10	CAD0.01	1111	2	0.7	0.04
15	Rice flour, brown	65	g	Powder	Bulk Heaven	1900	CAD8.17	CAD0.28	29	236	49.7	4.70
16	Dextrose	85	g	Powder	Bulk Heaven	2400	CAD9.72	CAD0.34	28	309	77.3	0.00
17	Hemp Hearts	18	g	Powder	The Healing Source	7257	CAD153.79	CAD0.38	403	102	1.8	5.40
18	Sucralose	0.01	g	Powder	Bulk Suppliments	1000	CAD189.85	CAD0.00	100000	0	0.0	0.00
19	Water, tap, drinking	1400	ml	Liquid		0	CAD0.00	CAD0.00	0	0	0.0	0.00
20	Sunlight	40	portion	Powder	Outside	0	CAD0.00	CAD0.00	0	0	0.0	0.00
21	Tonic Alchemy	0	g	Powder	iHerb	227	CAD78.10	CAD0.00		0	0.0	0.00
	Total						CAD894.75	CAD5.89		2008	200.6	167.37
	Target									2000	195.0	155.00
	% Reached									100%	103%	108%
	Safe Maximum									2200	205.0	168.00
	% Max Reached									91%	98%	100%

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2008	2200	100%
Carbohydrates (g)	195	200.6	205	103%
Protein (g)	155	167.37	168	108%
Total Fat (g)	64	72.78	78	114%
Saturated Fat (g)	10	10.18		102%
Monounsaturated Fat (g)	6	18.1		302%
Polyunsaturated Fat (g)	21	44.71		213%
Omega-3 Fatty Acids (g)	20	24.89	28	124%
Omega-6 Fatty Acids (g)	13.5	20.99	35	155%
Total Fiber (g)	30	55.9		186%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	4200	4367	10000	104%
Vitamin B6 (mg)	2	41.4	100	2068%
Vitamin B12 (ug)	6	80		1333%
Vitamin C (mg)	60	241	2000	401%
Vitamin D (IU)	350	640	4000	183%
Vitamin E (IU)	30	87	1500	291%
Vitamin K (ug)	65	65		101%
Thiamin (mg)	1.5	62.684		4179%
Riboflavin (mg)	1.7	60.684		3570%
Niacin (mg)	20	71.186	2000	356%
Folate (ug)	400	876	1000	219%
Pantothenic Acid (mg)	10	62.504		625%
Biotin (ug)	240	240		100%
Choline (mg)	550	582.147	3500	106%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	3.19	2.5	319%
Chloride (g)	3.4	6.301		185%
Chromium (ug)	96	96	600	100%
Copper (mg)	2	7.207	10	360%
Iodine (ug)	120	507	1100	423%
Iron (mg)	18	47.2185	46	262%
Magnesium (mg)	400	988.1		247%
Manganese (mg)	5	15.085	11	302%
Molybdenum (ug)	64	64	2000	100%
Phosphorus (g)	1	2.571	4	257%
Potassium (g)	3.5	3.786	6	108%
Selenium (ug)	70	197	400	281%
Sodium (g)	2.4	2.419	3	101%
Sulfur (g)	2	4.2		210%
Zinc (mg)	15	41.0951	45	274%

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Parent Recipes:	Author	Last Updated	Created
100% Food Low Carb Chocolate	planecrash	27 Mar '15	30 Aug '16
100% Food Low Carb - CVD_V2	Cryazy	15 Sep '16	15 Sep '16
100% Food Low Carb - CVD_V3	Cryazy	19 Oct '18	26 Oct '16
This recipe	Cryazy	6 Dec '16	26 Oct '16
Recipes based on this one:
Ground Up Nutrition - Chocolate Cinnamon	Cryazy	7 Apr '17	12 Dec '16

Ground Up - Chocolate Cinnamon PrivateWeight LossKetogenicBodybuildingVegan

Nutrition Facts

Nutrient Profile: 100% Food Low Carb - CVD V1 Change

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Ground Up - Chocolate Cinnamon PrivateWeight LossKetogenicBodybuildingVegan

Nutrition Facts

Nutrient Profile: 100% Food Low Carb - CVD V1Change

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Nutrient Profile: 100% Food Low Carb - CVD V1 Change