Name: Noats + KLKevs copy of Vegan Mix - Higher protein / carbs / cals
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 20g Soy Lecithin Granules; 6g Vital Greens; 15g Cocoa Powder; 9g Linseed Meal (Flaxseed); 4g Table Salt; 83g Raw Sugar; 3g Cinnamon; 49g Soy protein isolate; 261ml Milk, fluid, nonfat, calcium fortified (fat free or skim); 416g Oats; 1g Cenovis Mens Multi Vitamin Once Daily; 4ml Oil, olive, salad or cooking

Amount		Ingredient	$ / day	Source
20	g	Soy Lecithin Granules	$0.53	iherb
6	g	Vital Greens	$0.72	Your Discount Chemist
15	g	Cocoa Powder	$0.54	Coles/Woolworths
9	g	Linseed Meal (Flaxseed)	$0.09	Coles/Woolworths
4	g	Table Salt	$0.01	Coles/Woolworths
83	g	Raw Sugar	$0.15	Coles/Woolworths
3	g	Cinnamon	$0.17	Coles/Woolworths
49	g	Soy protein isolate	$0.59	eBay
261	ml	Milk, fluid, nonfat, calcium fortified (fat free or skim)	$0.26
416	g	Oats	$0.55
1	g	Cenovis Mens Multi Vitamin Once Daily	$0.16	Woolworths
4	ml	Oil, olive, salad or cooking	$0.00
Amounts for: Total Daily Cost:			$3.76	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

62% Carb, 20% Protein, 18% Fat

Calories2449

% Daily Values*

100%

Total Carbohydrate387g

147%

Dietary Fiber 56g

106%

Protein123g

100%

Total Fat51g

56%

Saturated Fat8g

Monounsaturated Fat12g

Polyunsaturated Fat18g

165%

Omega-3 Fatty Acids3g

69%

Omega-6 Fatty Acids12g

Cholesterol5mg

Calcium 113%	•	Vitamin A 177%
Chloride 106%	•	Vitamin B6 587%
Chromium 123%	•	Vitamin B12 950%
Copper 581%	•	Vitamin C 358%
Iodine 160%	•	Vitamin D 94%
Iron 476%	•	Vitamin E 529%
Magnesium 231%	•	Vitamin K 63%
Manganese 1036%	•	Thiamin 766%
Molybdenum 60%	•	Riboflavin 480%
Phosphorus 512%	•	Niacin 72%
Potassium 80%	•	Folate 206%
Selenium 97%	•	Pantothenic Acid 418%
Sodium 143%	•	Biotin 1160%
Sulfur 203%	•	Choline 572%
Zinc 381%

* 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	Soy Lecithin Granules	20	g	Powder	iherb	454	$12.00	$0.53	23	140	2.0	0.00
2	Vital Greens	6	g	Powder	Your Discount Chemist	1000	$120.00	$0.72	167	0	0.0	0.00
3	Cocoa Powder	15	g	Powder	Coles/Woolworths	180	$6.50	$0.54	12	34	8.7	2.94
4	Linseed Meal (Flaxseed)	9	g	Powder	Coles/Woolworths	500	$5.23	$0.09	56	41	0.6	1.75
5	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
6	Raw Sugar	83	g	Powder	Coles/Woolworths	2000	$3.50	$0.15	24	315	81.4	0.00
7	Cinnamon	3	g	Powder	Coles/Woolworths	36	$2.00	$0.17	12	7	2.4	0.12
8	Soy protein isolate	49	g	Powder	eBay	5000	$60.00	$0.59	102	166	3.6	39.54
9	Milk, fluid, nonfat, calcium fortified (fat free or skim)	261	ml	Powder		2000	$2.00	$0.26	8	91	12.7	8.87
10	Oats	416	g	Powder		750	$0.99	$0.55	2	1618	275.7	70.26
11	Cenovis Mens Multi Vitamin Once Daily	1	g	Pill	Woolworths	62	$9.99	$0.16	62	0	0.0	0.00
12	Oil, olive, salad or cooking	4	ml	Liquid		0	$0.00	$0.00	0	35	0.0	0.00
	Total						$223.21	$3.76		2449	387.1	123.49
	Target									2475	387.5	116.50
	% Reached									99%	100%	106%
	Safe Maximum									2723	0.0	131.00
	% Max Reached									90%	N/A	94%

Macro	Target	Recipe	Max	%
Calories (kcal)	2475	2449	2723	99%
Carbohydrates (g)	387.5	387.1		100%
Protein (g)	116.5	123.49	131	106%
Total Fat (g)	51	50.99	58.3	100%
Saturated Fat (g)	15	8.42	20	56%
Monounsaturated Fat (g)	0	12.42
Polyunsaturated Fat (g)	0	17.8
Omega-3 Fatty Acids (g)	1.6	2.65		165%
Omega-6 Fatty Acids (g)	17	11.73		69%
Total Fiber (g)	38	55.9	48	147%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	5.22

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5304	10000	177%
Vitamin B6 (mg)	1.3	7.6	100	587%
Vitamin B12 (ug)	2.4	22.8		950%
Vitamin C (mg)	90	323	2000	358%
Vitamin D (IU)	600	563	4000	94%
Vitamin E (IU)	20	106	1000	529%
Vitamin K (ug)	120	76		63%
Thiamin (mg)	1.2	9.193		766%
Riboflavin (mg)	1.3	6.241		480%
Niacin (mg)	16	11.58	35	72%
Folate (ug)	400	825	1000	206%
Pantothenic Acid (mg)	5	20.888		418%
Biotin (ug)	30	348		1160%
Choline (mg)	550	3144.526	3500	572%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.13	2.5	113%
Chloride (g)	2.3	2.441	3.6	106%
Chromium (ug)	35	43		123%
Copper (mg)	0.9	5.229	10	581%
Iodine (ug)	150	240	1100	160%
Iron (mg)	8	38.065	45	476%
Magnesium (mg)	420	969.5		231%
Manganese (mg)	2.3	23.817	11	1036%
Molybdenum (ug)	45	27	2000	60%
Phosphorus (g)	0.7	3.587	4	512%
Potassium (g)	3.5	2.799		80%
Selenium (ug)	55	53	400	97%
Sodium (g)	1.5	2.148	2.3	143%
Sulfur (g)	2	4.06		203%
Zinc (mg)	11	41.9409	40	381%

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Parent Recipes:	Author	Last Updated	Created
Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix (chocolate)	nwthomas	13 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
KLKevs copy of Vegan Mix - Higher protein / carbs / cals	klkev	23 Feb '15	23 Feb '15
This recipe	klkev	23 Feb '15	23 Feb '15
Recipes based on this one:
Oat Bran - Bananas and Lots of Milk	klkev	6 Apr '15	23 Feb '15
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Nutrition Facts

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

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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