Complete Nutrients Weight LossVegan

Last updated May 13, 2015 Copy
AmountIngredient$ / daySource
88.8gBRM Oat Flour$0.38Bob's Red Mill
18.2gCanadian Protein Pea Protein Isolate$0.40Canadian Protein
15gCanadian Protein Rice Protein$0.33Canadian Protein
10.4gBenefiber Fiber Powder$0.41Amazon
5.3gUnflavored Fiber Powder$0.17Local
26.5mlFlaxseed Oil$0.32Puritan's Pride
1.5pillKirkland Signature Daily Multivitamin$0.04Costco
1pillVitamin D Tablets$0.06Bulk Powders
1pillVitamin K Tablet$0.04Local
3.4gCalcium Citrate$0.14Pure Bulk
6gPotassium Bicarbonate$0.14Pure Bulk
4.3gPotassium Chloride$0.10Pure Bulk
1.4gMagnesium Citrate$0.08Pure Bulk
1.5gTable Salt$0.00Local
2.2gSwanson Monosodium Phosphate$0.16Swanson Vitamins
6gMSM Sulfur Powder$0.16Amazon
1.1gCholine Bitartrate $0.04Pure Bulk
5gSpirulina Powder$0.09Bulk Powders
Amounts for:
Total Daily Cost:
$3.07Add Ingredients
to Amazon Cart

IMPORTANT: This recipe is made so other "normal" food can be eaten during the day. It is designed around a 700 calorie base, so please eat other food while ingesting Just Nutrients. (All the nutrients you need for a day are provided for.) Designed for 19-30 Women

This recipe is roughly based off of one of my previous creations for myself, and is directed towards the people who struggle with getting the proper nutrients during the day, and worry about nutrition too much.


Other nutrients to ingest:
~Recommended amount of calories: ~1300 kcal
~Recommended amount of carbs: ~120 g
~Recommended amount of fiber: ~5-10 g
~Recommended amount of protein: ~15 g
~Recommended amount of fat: <15 g
~Recommended amount of saturated fat: <8 g
~Recommended amount of sodium: ~1 g
~Recommended amount of chloride: ~1 g

Note: Sodium chloride is salt, and is found in many foods, so I slightly lowered the ratio in the recipe, especially since you can have too much sodium and chloride. Almost anything you eat over the course of a day will give you your remaining sodium chloride requirement.


I recommend mixing this into a fruit smoothie, as the fruit will mask the flavors of the ingredients, and add some nutrients to your day as well.

Excellent Combos:
~Fruits: Strawberry/Kiwi, Blueberry/Raspberry/Blackberry, or Pineapple/Mango
~Liquid: Water or Iced Green tea (It boosts metabolism)
~Base: Plain or Vanilla Greek Yogurt
~Flavorings: Honey (sweetener), Cinnamon (Antioxidants and Anti-diabetic effects), Vanilla Extract (for flavor)
~Supplements: Chia Seeds (Omega-3, protein, etc.), Mint (flavor and digestion), Oats (Lower cholesterol)
~Boosts: Flaxseed, Wheat Germ, Probiotic, Protein Powder (I recommend vanilla)


Also, if you really feel like it, you can bring the cost down to $2.67 by removing the Spirulina Powder and the DMAE powder, but I don't recommend it, since the Spirulina adds essential amino acids and the DMAE powder has been proven to increase mental ability.


Nutrition Facts

Amount Per Day
38% Carb, 24% Protein, 38% Fat
Calories760
% Daily Values*
123%
Total Carbohydrate74g
101%
Dietary Fiber 20g
114%
Protein46g
133%
Total Fat33g
Saturated Fat4g
Monounsaturated Fat5g
Polyunsaturated Fat18g
412%
Omega-3 Fatty Acids12g
100%
Omega-6 Fatty Acids3g
Cholesterol0mg
Calcium
103%
Vitamin A
750%
Chloride
101%
Vitamin B6
231%
Chromium
263%
Vitamin B12
375%
Copper
150%
Vitamin C
180%
Iodine
150%
Vitamin D
140%
Iron
159%
Vitamin E
201%
Magnesium
103%
Vitamin K
153%
Manganese
192%
Thiamin
205%
Molybdenum
150%
Riboflavin
232%
Phosphorus
102%
Niacin
214%
Potassium
100%
Folate
188%
Selenium
150%
Pantothenic Acid
300%
Sodium
123%
Biotin
150%
Sulfur
102%
Choline
104%
Zinc
206%
 
* Percent Daily Values are based on "Complete Nutrients Custom Profile". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Complete Nutrients Custom ProfileChange

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