Name: Nick Thomas' soy protein based recipe
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 200g Maltodextrin; 100g Oat Flour; 75g Soy Protein; 15g Flaxseed Meal; 2pill Optimum Nutrition Opti-Women Multivitamin; 30g Soy Lecithin; 20g Potassium Gluconate; 2g MSM Sulfur; 2g Calcium Carbonate; 2g Iodized Salt; 20g Cocoa Powder; 2g Cinnamon; 5ml Vanilla; 30g Peanut Oil; 10g Dextrin

Amount		Ingredient	$ / day	Source
200	g	Maltodextrin	$0.50	Amazon
100	g	Oat Flour	$0.48	Amazon
75	g	Soy Protein	$1.50	Amazon
15	g	Flaxseed Meal	$0.09	Amazon
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.30	Amazon
30	g	Soy Lecithin	$0.61	Amazon
20	g	Potassium Gluconate	$0.62	Amazon
2	g	MSM Sulfur	$0.11	Amazon
2	g	Calcium Carbonate	$0.05	Amazon
2	g	Iodized Salt	$0.02	Amazon
20	g	Cocoa Powder	$0.26	Amazon
2	g	Cinnamon	$0.04	Amazon
5	ml	Vanilla	$0.14	Amazon
30	g	Peanut Oil	$0.36	Amazon
10	g	Dextrin	$0.90	Amazon
Amounts for: Total Daily Cost:			$5.99	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

54% Carb, 16% Protein, 30% Fat

Calories2040

% Daily Values*

110%

Total Carbohydrate275g

112%

Dietary Fiber 31g

97%

Protein82g

107%

Total Fat69g

Saturated Fat0g

Monounsaturated Fat0g

Polyunsaturated Fat0g

Omega-3 Fatty Acids0g

Omega-6 Fatty Acids0g

Cholesterol0mg

Calcium 152%	•	Vitamin A 333%
Chloride 53%	•	Vitamin B6 3083%
Chromium 686%	•	Vitamin B12 > 8333%
Copper 1065%	•	Vitamin C 556%
Iodine 338%	•	Vitamin D 200%
Iron 706%	•	Vitamin E 1161%
Magnesium 115%	•	Vitamin K 449%
Manganese 622%	•	Thiamin 3415%
Molybdenum 311%	•	Riboflavin 3082%
Phosphorus 311%	•	Niacin 265%
Potassium 151%	•	Folate 346%
Selenium 328%	•	Pantothenic Acid 811%
Sodium 107%	•	Biotin 1667%
Sulfur 33%	•	Choline 172%
Zinc 583%

* Percent Daily Values are based on "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	Maltodextrin	200	g	Powder	Amazon	22680	$56.99	$0.50	113	760	188.0	0.00
2	Oat Flour	100	g	Powder	Amazon	680	$3.25	$0.48	7	404	64.3	14.29
3	Soy Protein	75	g	Powder	Amazon	907	$18.09	$1.50	12	255	7.1	61.50
4	Flaxseed Meal	15	g	Powder	Amazon	1814	$10.84	$0.09	121	80	4.3	2.70
5	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	Amazon	120	$18.26	$0.30	60	0	0.0	0.00
6	Soy Lecithin	30	g	Powder	Amazon	1814	$37.05	$0.61	60	220	0.0	0.00
7	Potassium Gluconate	20	g	Powder	Amazon	454	$14.05	$0.62	23	0	0.0	0.00
8	MSM Sulfur	2	g	Powder	Amazon	200	$11.46	$0.11	100	0	0.0	0.00
9	Calcium Carbonate	2	g	Powder	Amazon	340	$9.02	$0.05	170	0	0.0	0.00
10	Iodized Salt	2	g	Powder	Amazon	737	$7.80	$0.02	369	0	0.0	0.00
11	Cocoa Powder	20	g	Powder	Amazon	1360	$17.64	$0.26	68	13	11.6	4.00
12	Cinnamon	2	g	Powder	Amazon	510	$11.06	$0.04	255	0	0.0	0.00
13	Vanilla	5	ml	Liquid	Amazon	473	$12.78	$0.14	95	0	0.0	0.00
14	Peanut Oil	30	g	Liquid	Amazon	2585	$30.75	$0.36	86	265	0.0	0.00
15	Dextrin	10	g	Powder	Amazon	243	$21.92	$0.90	24	43	0.0	0.00
	Total						$280.96	$5.99		2040	275.4	82.49
	Target									2000	250.0	85.00
	% Reached									102%	110%	97%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2040	102%
Carbohydrates (g)	250	275.4	110%
Protein (g)	85	82.49	97%
Total Fat (g)	65	69.49	107%
Saturated Fat (g)		0
Monounsaturated Fat (g)		0
Polyunsaturated Fat (g)		0
Omega-3 Fatty Acids (g)		0
Omega-6 Fatty Acids (g)		0
Total Fiber (g)	28	31.4	112%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	10000	10000	333%
Vitamin B6 (mg)	1.3	40.1	100	3083%
Vitamin B12 (ug)	2.4	200		> 5000%
Vitamin C (mg)	90	500	2000	556%
Vitamin D (IU)	600	1200	4000	200%
Vitamin E (IU)	20	232	1000	1161%
Vitamin K (ug)	120	539		449%
Thiamin (mg)	1.2	40.974		3415%
Riboflavin (mg)	1.3	40.07		3082%
Niacin (mg)	16	42.334	35	265%
Folate (ug)	400	1384	1000	346%
Pantothenic Acid (mg)	5	40.567		811%
Biotin (ug)	30	500		1667%
Choline (mg)	550	944.205	3500	172%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.52	2.5	152%
Chloride (g)	2.3	1.219	3.6	53%
Chromium (ug)	35	240		686%
Copper (mg)	0.9	9.583	10	1065%
Iodine (ug)	150	508	1100	338%
Iron (mg)	8	56.5136	45	706%
Magnesium (mg)	420	481.7		115%
Manganese (mg)	2.3	14.304	11	622%
Molybdenum (ug)	45	140	2000	311%
Phosphorus (g)	0.7	2.178	4	311%
Potassium (g)	3.5	5.277		151%
Selenium (ug)	55	181	400	328%
Sodium (g)	1.5	1.604	2.3	107%
Sulfur (g)	2	0.67		33%
Zinc (mg)	11	64.1479	40	583%

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Parent Recipes:	Author	Last Updated	Created
This recipe	nwthomas	25 Jul '13	13 Jul '13
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Nick Thomas' soy protein based recipe

Nutrition Facts

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

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