Name: "The Good Stuff"
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 170g Oat Flour/Powder; 30g Hemp protein powder; 2portion Banana; 25g Coconut Oil; 50g Flaxseed (grounded); 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 1g Vitamin K supplement; 4g Sea Salt; 30g Non Fat Dry Milk; 30g Peanut paste, dry roasted, unsalted; 60g Rob's Vital Wheat Gluten

Amount		Ingredient	$ / day	Source
170	g	Oat Flour/Powder	$0.37	Honeyville
30	g	Hemp protein powder	$0.49	Amazon
2	portion	Banana	$0.17
25	g	Coconut Oil	$0.31	Swanson
50	g	Flaxseed (grounded)	$0.25	Mercadona
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Amazon
1	g	Vitamin K supplement	$0.05	Vitamin Shoppe
4	g	Sea Salt	$0.00
30	g	Non Fat Dry Milk	$0.55	Amazon, Now Foods
30	g	Peanut paste, dry roasted, unsalted	$0.56	TBD
60	g	Rob's Vital Wheat Gluten	$0.60	Safeway
Amounts for: Total Daily Cost:			$3.38	Add Ingredients to Amazon Cart

Designed to be low glycemic index (I am a diabetic) low carb, while still retaining around 2,000 calories per day. A range of good fats, high fiber, cheap, sounds pretty tasty too! and they're all pretty good ingredients that aren't known for i'll effects caused by being GMOs.

Nutrition Facts

Amount Per Day

41% Carb, 22% Protein, 37% Fat

Calories1932

% Daily Values*

80%

Total Carbohydrate199g

193%

Dietary Fiber 54g

124%

Protein105g

125%

Total Fat81g

Saturated Fat26g

Monounsaturated Fat10g

Polyunsaturated Fat23g

853%

Omega-3 Fatty Acids14g

115%

Omega-6 Fatty Acids20g

Cholesterol0mg

Calcium 86%	•	Vitamin A 122%
Chloride 3%	•	Vitamin B6 355%
Chromium 100%	•	Vitamin B12 250%
Copper 503%	•	Vitamin C 363%
Iodine 100%	•	Vitamin D 67%
Iron 539%	•	Vitamin E 233%
Magnesium 274%	•	Vitamin K 112%
Manganese 816%	•	Thiamin 317%
Molybdenum 100%	•	Riboflavin 202%
Phosphorus 218%	•	Niacin 268%
Potassium 103%	•	Folate 256%
Selenium 237%	•	Pantothenic Acid 245%
Sodium 105%	•	Biotin 110%
Sulfur 20%	•	Choline 24%
Zinc 296%

* 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	Oat Flour/Powder	170	g	Powder	Honeyville	22700	$49.99	$0.37	134	687	111.7	24.99
2	Hemp protein powder	30	g	Powder	Amazon	1360	$22.18	$0.49	45	90	9.0	15.00
3	Banana	2	portion	Paste		6	$0.50	$0.17	3	242	62.0	2.00
4	Coconut Oil	25	g	Paste	Swanson	1530	$18.99	$0.31	61	216	0.0	0.00
5	Flaxseed (grounded)	50	g	Powder	Mercadona	200	$0.99	$0.25	4	267	0.8	9.15
6	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
7	Vitamin K supplement	1	g	Pill	Vitamin Shoppe	100	$4.99	$0.05	100	0	0.0	0.00
8	Sea Salt	4	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
9	Non Fat Dry Milk	30	g	Powder	Amazon, Now Foods	900	$16.61	$0.55	30	15	1.2	0.81
10	Peanut paste, dry roasted, unsalted	30	g	Paste	TBD	160	$3.00	$0.56	5	176	6.5	7.10
11	Rob's Vital Wheat Gluten	60	g	Powder	Safeway	2722	$27.00	$0.60	45	240	8.0	46.00
	Total						$161.24	$3.38		1932	199.1	105.05
	Target									2000	250.0	85.00
	% Reached									97%	80%	124%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1932	97%
Carbohydrates (g)	250	199.1	80%
Protein (g)	85	105.05	124%
Total Fat (g)	65	81.28	125%
Saturated Fat (g)		26.2
Monounsaturated Fat (g)		10.13
Polyunsaturated Fat (g)		23.41
Omega-3 Fatty Acids (g)	1.6	13.65	853%
Omega-6 Fatty Acids (g)	17	19.53	115%
Total Fiber (g)	28	54.1	193%
Soluble Fiber (g)		9.1
Insoluble Fiber (g)		4.5
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3674	10000	122%
Vitamin B6 (mg)	1.3	4.6	100	355%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	326	2000	363%
Vitamin D (IU)	600	400	4000	67%
Vitamin E (IU)	20	47	1000	233%
Vitamin K (ug)	120	134		112%
Thiamin (mg)	1.2	3.801		317%
Riboflavin (mg)	1.3	2.63		202%
Niacin (mg)	16	42.957	35	268%
Folate (ug)	400	1026	1000	256%
Pantothenic Acid (mg)	5	12.258		245%
Biotin (ug)	30	33		110%
Choline (mg)	550	133.469	3500	24%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.86	2.5	86%
Chloride (g)	2.3	0.072	3.6	3%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	4.531	10	503%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	43.1272	45	539%
Magnesium (mg)	420	1150.1		274%
Manganese (mg)	2.3	18.775	11	816%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.528	4	218%
Potassium (g)	3.5	3.589		103%
Selenium (ug)	55	131	400	237%
Sodium (g)	1.5	1.572	2.3	105%
Sulfur (g)	2	0.39		20%
Zinc (mg)	11	32.5347	40	296%

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"The Good Stuff" Weight LossVeganTasty!

Nutrition Facts

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

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"The Good Stuff" Weight LossVeganTasty!

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