Name: KLKevs copy of Vegan Mix - Higher protein / carbs / cals
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 183g Fine Powdered Oats; 184g Waxy Maize Starch; 0g MSM Sulfur; 20g Soy Lecithin Granules; 0pill NOW Foods Vitamin k-2; 20g Potassium Gluconate; 0pill NOW Foods Calcium & Magnesium; 0pill DEVA Vegan Multivitamin (and mineral supplement with greens); 17g Vital Greens; 18g Grapeseed Oil; 15g Cocoa Powder; 6g Psyllium Husk; 9g Linseed Meal (Flaxseed); 4g Table Salt; 79g Raw Sugar; 3g Cinnamon; 99g Soy protein isolate; 261g Milk, fluid, nonfat, calcium fortified (fat free or skim)

Amount		Ingredient	$ / day	Source
183	g	Fine Powdered Oats	$1.43	Bulk Nutrients
184	g	Waxy Maize Starch	$1.80	Bulk Nutrients
0	g	MSM Sulfur	$0.00	bulk nutrients
20	g	Soy Lecithin Granules	$0.53	iherb
0	pill	NOW Foods Vitamin k-2	$0.00	iherb
20	g	Potassium Gluconate	$0.53	iherb
0	pill	NOW Foods Calcium & Magnesium	$0.00	iHerb
0	pill	DEVA Vegan Multivitamin (and mineral supplement with greens)	$0.00	iherb
17	g	Vital Greens	$2.04	Your Discount Chemist
18	g	Grapeseed Oil	$0.21	Coles/Woolworths
15	g	Cocoa Powder	$0.54	Coles/Woolworths
6	g	Psyllium Husk	$0.10	Coles/Woolworths
9	g	Linseed Meal (Flaxseed)	$0.09	Coles/Woolworths
4	g	Table Salt	$0.01	Coles/Woolworths
79	g	Raw Sugar	$0.14	Coles/Woolworths
3	g	Cinnamon	$0.17	Coles/Woolworths
99	g	Soy protein isolate	$1.19	eBay
261	g	Milk, fluid, nonfat, calcium fortified (fat free or skim)	$0.00
Amounts for: Total Daily Cost:			$8.78	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

61% Carb, 19% Protein, 20% Fat

Calories2478

% Daily Values*

97%

Total Carbohydrate378g

101%

Dietary Fiber 38g

100%

Protein116g

105%

Total Fat54g

52%

Saturated Fat8g

Monounsaturated Fat4g

Polyunsaturated Fat20g

142%

Omega-3 Fatty Acids2g

85%

Omega-6 Fatty Acids15g

Cholesterol5mg

Calcium 97%	•	Vitamin A 238%
Chloride 106%	•	Vitamin B6 439%
Chromium 146%	•	Vitamin B12 2025%
Copper 297%	•	Vitamin C 632%
Iodine 170%	•	Vitamin D 171%
Iron 341%	•	Vitamin E 1067%
Magnesium 59%	•	Vitamin K 31%
Manganese 202%	•	Thiamin 432%
Molybdenum 170%	•	Riboflavin 301%
Phosphorus 257%	•	Niacin 121%
Potassium 119%	•	Folate 178%
Selenium 112%	•	Pantothenic Acid 123%
Sodium 178%	•	Biotin 1870%
Sulfur 108%	•	Choline 589%
Zinc 213%

* Percent Daily Values are based on "klkev'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	Fine Powdered Oats	183	g	Powder	Bulk Nutrients	5000	$39.00	$1.43	27	703	106.3	22.14
2	Waxy Maize Starch	184	g	Powder	Bulk Nutrients	5000	$49.00	$1.80	27	656	160.1	0.00
3	MSM Sulfur	0	g	Powder	bulk nutrients	250	$14.00	$0.00		0	0.0	0.00
4	Soy Lecithin Granules	20	g	Powder	iherb	454	$12.00	$0.53	23	140	2.0	0.00
5	NOW Foods Vitamin k-2	0	pill	Pill	iherb	100	$10.11	$0.00		0	0.0	0.00
6	Potassium Gluconate	20	g	Powder	iherb	454	$12.10	$0.53	23	0	0.0	0.00
7	NOW Foods Calcium & Magnesium	0	pill	Pill	iHerb	250	$12.83	$0.00		0	0.0	0.00
8	DEVA Vegan Multivitamin (and mineral supplement with greens)	0	pill	Pill	iherb	90	$9.95	$0.00		0	0.0	0.00
9	Vital Greens	17	g	Powder	Your Discount Chemist	1000	$120.00	$2.04	59	0	0.0	0.00
10	Grapeseed Oil	18	g	Liquid	Coles/Woolworths	1000	$11.70	$0.21	56	159	0.0	0.00
11	Cocoa Powder	15	g	Powder	Coles/Woolworths	180	$6.50	$0.54	12	34	8.7	2.94
12	Psyllium Husk	6	g	Powder	Coles/Woolworths	500	$8.73	$0.10	83	11	0.0	0.24
13	Linseed Meal (Flaxseed)	9	g	Powder	Coles/Woolworths	500	$5.23	$0.09	56	41	0.6	1.75
14	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
15	Raw Sugar	79	g	Powder	Coles/Woolworths	2000	$3.50	$0.14	25	300	77.5	0.00
16	Cinnamon	3	g	Powder	Coles/Woolworths	36	$2.00	$0.17	12	7	2.4	0.12
17	Soy protein isolate	99	g	Powder	eBay	5000	$60.00	$1.19	51	335	7.3	79.88
18	Milk, fluid, nonfat, calcium fortified (fat free or skim)	261	g	Powder		0	$0.00	$0.00	0	91	12.7	8.87
	Total						$377.65	$8.78		2478	377.5	115.96
	Target									2475	387.5	116.50
	% Reached									100%	97%	100%
	Safe Maximum									2723	0.0	131.00
	% Max Reached									91%	N/A	89%

Macro	Target	Recipe	Max	%
Calories (kcal)	2475	2478	2723	100%
Carbohydrates (g)	387.5	377.5		97%
Protein (g)	116.5	115.96	131	100%
Total Fat (g)	51	53.65	58.3	105%
Saturated Fat (g)	15	7.75	20	52%
Monounsaturated Fat (g)	0	3.67
Polyunsaturated Fat (g)	0	20.23
Omega-3 Fatty Acids (g)	1.6	2.27		142%
Omega-6 Fatty Acids (g)	17	14.51		85%
Total Fiber (g)	38	38.2	48	101%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	4.9
Cholesterol (mg)	0	5.22

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7154	10000	238%
Vitamin B6 (mg)	1.3	5.7	100	439%
Vitamin B12 (ug)	2.4	48.6		2025%
Vitamin C (mg)	90	569	2000	632%
Vitamin D (IU)	600	1023	4000	171%
Vitamin E (IU)	20	213	1000	1067%
Vitamin K (ug)	120	38		31%
Thiamin (mg)	1.2	5.187		432%
Riboflavin (mg)	1.3	3.912		301%
Niacin (mg)	16	19.301	35	121%
Folate (ug)	400	710	1000	178%
Pantothenic Acid (mg)	5	6.156		123%
Biotin (ug)	30	561		1870%
Choline (mg)	550	3239.964	3500	589%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.97	2.5	97%
Chloride (g)	2.3	2.447	3.6	106%
Chromium (ug)	35	51		146%
Copper (mg)	0.9	2.672	10	297%
Iodine (ug)	150	255	1100	170%
Iron (mg)	8	27.2574	45	341%
Magnesium (mg)	420	248.8		59%
Manganese (mg)	2.3	4.653	11	202%
Molybdenum (ug)	45	77	2000	170%
Phosphorus (g)	0.7	1.8	4	257%
Potassium (g)	3.5	4.159		119%
Selenium (ug)	55	62	400	112%
Sodium (g)	1.5	2.673	2.3	178%
Sulfur (g)	2	2.15		108%
Zinc (mg)	11	23.4407	40	213%

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Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	13 Jul '13
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Nick Thomas' ketogenic mix	nwthomas	6 Aug '13	27 Aug '13
Australian ketogenic mix	sublimal	10 Sep '13	31 Aug '13
Australian non-Ketogenic mix	organicsyzygy	25 May '14	19 Sep '13
Australian mix - Close to US Male 2000 cal	Astiolo	25 Sep '13	25 Sep '13
Vegan Mix - Higher protein / carbs / cals	TheMolloy	9 Dec '13	23 Feb '15
This recipe	klkev	23 Feb '15	23 Feb '15
Recipes based on this one:
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KLKevs copy of Vegan Mix - Higher protein / carbs / cals Private

Nutrition Facts

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

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KLKevs copy of Vegan Mix - Higher protein / carbs / cals Private

Nutrition Facts

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

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