Powerful Ladies (Soy/Gluten/Dairy Free) VeganTasty!

by jaemae
Last updated March 17, 2015 Copy
AmountIngredient$ / daySource
150gInstant Masa (corn flour)$0.15Amazon
150gOat Flour (grind from oats)$0.50Grocery Store
37gAlive! Ultra Shake Vanilla w/ Pea Protein$1.02Amazon
30gOlive Oil$0.21Grocery Store
28gBrown Rice Protein$0.54Lucky Vitamin
12gFlaxseed Meal$0.11Grocery Store
4gNOW Foods Calcium/Magnesium $0.17Amazon
3gIodised Salt$0.00Grocery Store
2gBest MSM Powder$0.07Amazon
1gCholine Bitartrate$0.07Amazon
6gPotassium Citrate$0.24PureBulk, Inc.
Amounts for:
Total Daily Cost:
$3.09Add Ingredients
to Amazon Cart

Tasty and free of a lot of allergens! I like to add dashes of cinnamon for more flavor.

It says the recipe is low in protein, but the RDA for a women for protein is 46g and this recipe has 68g. So, really, it should be 100% complete.

A little high in manganese, but it shouldn't be a problem.

If you want less calories, simply decrease the amount of masa and oats (maybe down to 125 each). I need more than 1500/day.

Nutrition Facts

Amount Per Day
56% Carb, 15% Protein, 29% Fat
Calories1713
% Daily Values*
131%
Total Carbohydrate244g
112%
Dietary Fiber 28g
64%
Protein68g
131%
Total Fat56g
Saturated Fat7g
Monounsaturated Fat26g
Polyunsaturated Fat8g
3158%
Omega-3 Fatty Acids51g
354%
Omega-6 Fatty Acids60g
Cholesterol0mg
Calcium
97%
Vitamin A
2357%
Chloride
78%
Vitamin B6
3917%
Chromium
1250%
Vitamin B12
> 8333%
Copper
335%
Vitamin C
1333%
Iodine
194%
Vitamin D
196%
Iron
143%
Vitamin E
919%
Magnesium
293%
Vitamin K
115%
Manganese
669%
Thiamin
2577%
Molybdenum
833%
Riboflavin
2302%
Phosphorus
156%
Niacin
912%
Potassium
71%
Folate
125%
Selenium
500%
Pantothenic Acid
2529%
Sodium
99%
Biotin
1083%
Sulfur
145%
Choline
141%
Zinc
288%
 
* Percent Daily Values are based on "US DRI, female 19-30 , 1552cal". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: US DRI, female 19-30 , 1552calChange

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