Minimal Mix Weight LossVegan

Last updated August 6, 2017 Copy
AmountIngredient$ / daySource
224gOat Flour Honeyville Farms$0.62Honeyville
77gWheat protein isolate 80%$0.45Honeyville
7.3gPotassium Citrate$0.22Amazon
6gMSM Powder$0.11Amazon
39gVegeatable Oil (soybean)$0.07Walmart (online)
1.3gCholine bitartrate$0.07Amazon
1pillEquate One Daily Mens$0.04Walmart (online)
0.7pillCalcium and vitamin D$0.03Amazon
3.9gMorton Salt$0.00Walmart
0.1gSpring Valley Vitamin C with Natural Rose Hips $0.00Walmart (online)
0.05pillVitamin K$0.00Amazon
Amounts for:
Total Daily Cost:
$1.61Add Ingredients
to Amazon Cart

My priorities for this recipe were:

  1. low cost
  2. low ingredient weight
  3. low ingredient count

Nutrition Facts

Amount Per Day
40% Carb, 26% Protein, 34% Fat
Calories1544
% Daily Values*
101%
Total Carbohydrate152g
137%
Dietary Fiber 29g
104%
Protein98g
102%
Total Fat59g
Saturated Fat10g
Monounsaturated Fat15g
Polyunsaturated Fat30g
186%
Omega-3 Fatty Acids3g
158%
Omega-6 Fatty Acids27g
Cholesterol0mg
Calcium
108%
Vitamin A
118%
Chloride
102%
Vitamin B6
248%
Chromium
343%
Vitamin B12
750%
Copper
322%
Vitamin C
124%
Iodine
100%
Vitamin D
194%
Iron
100%
Vitamin E
146%
Magnesium
110%
Vitamin K
103%
Manganese
477%
Thiamin
243%
Molybdenum
1096%
Riboflavin
148%
Phosphorus
148%
Niacin
134%
Potassium
101%
Folate
118%
Selenium
338%
Pantothenic Acid
329%
Sodium
104%
Biotin
250%
Sulfur
126%
Choline
107%
Zinc
202%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". 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
Oat Flour Honeyville Farms
224
gPowderHoneyville22680
$63.00
$0.62
101892145.635.84
2
Wheat protein isolate 80%
77
gPowderHoneyville22680
$134.00
$0.45
2953086.262.37
3
Potassium Citrate
7.3
gPowderAmazon1000
$29.96
$0.22
13700.00.00
4
MSM Powder
6
gPowderAmazon1000
$17.96
$0.11
16700.00.00
5
Vegeatable Oil (soybean)
39
gLiquidWalmart (online)3584
$5.98
$0.07
923450.00.00
6
Choline bitartrate
1.3
gPowderAmazon250
$13.00
$0.07
19200.00.00
7
Equate One Daily Mens
1
pillPillWalmart (online)100
$3.98
$0.04
10000.00.00
8
Calcium and vitamin D
0.7
pillPillAmazon300
$11.24
$0.03
42900.00.00
9
Morton Salt
3.9
gPowderWalmart737
$0.82
$0.00
18900.00.00
10
Spring Valley Vitamin C with Natural Rose Hips
0.1
gPillWalmart (online)100
$3.44
$0.00
100000.00.00
11
Vitamin K
0.05
pillPillAmazon100
$5.94
$0.00
200000.00.00
Total
$289.32
$1.61
1544151.898.21
Target
1500150.094.00
% Reached
103%101%104%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange
MacroTargetRecipeMax%
Calories (kcal)15001544103%
Carbohydrates (g)150151.8101%
Protein (g)9498.21104%
Total Fat (g)5858.98102%
Saturated Fat (g)010.23
Monounsaturated Fat (g)015.39
Polyunsaturated Fat (g)029.93
Omega-3 Fatty Acids (g)1.62.97186%
Omega-6 Fatty Acids (g)1726.8158%
Total Fiber (g)2128.8137%
Soluble Fiber (g)010.8
Insoluble Fiber (g)017.9
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000354610000118%
Vitamin B6 (mg)1.33.2100248%
Vitamin B12 (ug)2.418750%
Vitamin C (mg)901112000124%
Vitamin D (IU)60011674000194%
Vitamin E (IU)20291000146%
Vitamin K (ug)120124103%
Thiamin (mg)1.22.918243%
Riboflavin (mg)1.31.924148%
Niacin (mg)1621.3635134%
Folate (ug)4004721000118%
Pantothenic Acid (mg)516.448329%
Biotin (ug)3075250%
Choline (mg)550587.0483500107%
MineralsTargetRecipeMax%
Calcium (g)11.082.5108%
Chloride (g)2.32.3433.6102%
Chromium (ug)35120343%
Copper (mg)0.92.89710322%
Iodine (ug)1501501100100%
Iron (mg)88.018245100%
Magnesium (mg)420462.6110%
Manganese (mg)2.310.96411477%
Molybdenum (ug)4549320001096%
Phosphorus (g)0.71.0354148%
Potassium (g)3.53.539101%
Selenium (ug)55186400338%
Sodium (g)1.51.5622.3104%
Sulfur (g)22.52126%
Zinc (mg)1122.17240202%

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