Veggie Ax Salad

Last updated August 29, 2014 Copy
AmountIngredient$ / daySource
140gOats (rolled)$0.62Trader Joe's
300gLentils$0.82
300gEggs (poached)$1.87Trader Joe's
454gBroccoli (cooked)$2.49Trader Joe's
454gSpinach (cooked)$1.49Trader Joe's
30mlOlive Oil$0.19Trader Joe's
10gNutritional Yeast$0.38Whole Foods
3gSalt$0.01Rewe
Amounts for:
Total Daily Cost:
$7.86Add Ingredients
to Amazon Cart

1.5 (heavy) cups oats, 1.5 cups lentils, 5 eggs, 1 lb spinach, 1 lb broccoli, 0.5 tsp salt, 2 tsp nutritional yeast, 2 tablespoons olive oil, spices as needed. Currently untested.

Nutrition Facts

Amount Per Day
49% Carb, 26% Protein, 25% Fat
Calories2593
% Daily Values*
101%
Total Carbohydrate326g
347%
Dietary Fiber 139g
106%
Protein171g
106%
Total Fat76g
Saturated Fat16g
Monounsaturated Fat36g
Polyunsaturated Fat14g
372%
Omega-3 Fatty Acids3g
794%
Omega-6 Fatty Acids12g
Cholesterol1110mg
Calcium
125%
Vitamin A
1220%
Chloride
0%
Vitamin B6
469%
Chromium
61%
Vitamin B12
117%
Copper
166%
Vitamin C
342%
Iodine
148%
Vitamin D
26%
Iron
256%
Vitamin E
105%
Magnesium
260%
Vitamin K
3614%
Manganese
676%
Thiamin
663%
Molybdenum
206%
Riboflavin
541%
Phosphorus
297%
Niacin
243%
Potassium
166%
Folate
635%
Selenium
265%
Pantothenic Acid
148%
Sodium
88%
Biotin
25%
Sulfur
176%
Choline
224%
Zinc
192%
 
* Percent Daily Values are based on "Case's scaled "Rob's newest recommendation"". 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
Oats (rolled)
140
gPasteTrader Joe's907
$3.99
$0.62
653194.818.41
2
Lentils
300
gPowder1000
$2.72
$0.82
31059180.277.40
3
Eggs (poached)
300
gPasteTrader Joe's720
$4.49
$1.87
24292.137.53
4
Broccoli (cooked)
454
gPasteTrader Joe's454
$2.49
$2.49
112724.314.07
5
Spinach (cooked)
454
gPasteTrader Joe's454
$1.49
$1.49
115421.818.21
6
Olive Oil
30
mlLiquidTrader Joe's1000
$6.49
$0.19
332650.00.00
7
Nutritional Yeast
10
gPowderWhole Foods450
$16.99
$0.38
45283.15.00
8
Salt
3
gPowderRewe500
$1.00
$0.01
16700.00.00
Total
$39.66
$7.86
2593326.3170.62
Target
2573322.0161.00
% Reached
101%101%106%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: Case's scaled "Rob's newest recommendation"Change
MacroTargetRecipeMax%
Calories (kcal)25732593101%
Carbohydrates (g)322326.3101%
Protein (g)161170.62106%
Total Fat (g)7175.54106%
Saturated Fat (g)015.83
Monounsaturated Fat (g)035.63
Polyunsaturated Fat (g)014.02
Omega-3 Fatty Acids (g)0.752.793372%
Omega-6 Fatty Acids (g)1.511.9117794%
Total Fiber (g)40138.7347%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)01110300
VitaminsTargetRecipeMax%
Vitamin A (IU)500060981100001220%
Vitamin B6 (mg)29.4100469%
Vitamin B12 (ug)67117%
Vitamin C (mg)602052000342%
Vitamin D (IU)400102400026%
Vitamin E (IU)30311500105%
Vitamin K (ug)8028923614%
Thiamin (mg)1.59.944663%
Riboflavin (mg)1.79.205541%
Niacin (mg)2048.63635243%
Folate (ug)40025401000635%
Pantothenic Acid (mg)1014.763148%
Biotin (ug)3007625%
Choline (mg)5501234.293500224%
MineralsTargetRecipeMax%
Calcium (g)11.252.5125%
Chloride (g)3.400%
Chromium (ug)1207360061%
Copper (mg)23.32910166%
Iodine (ug)1502221100148%
Iron (mg)1846.085845256%
Magnesium (mg)4001041.5260%
Manganese (mg)213.51411676%
Molybdenum (ug)751552000206%
Phosphorus (g)12.9674297%
Potassium (g)3.55.8026166%
Selenium (ug)70185400265%
Sodium (g)2.42.1042.488%
Sulfur (g)23.51176%
Zinc (mg)1528.741840192%

No reviews yet - why not add the first one?

Add Review