Name: SuperSoylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 120g Bob's Red Mill Oat Flour Whole Grain; 87g Trader Joe's Unflavored Soy Protein; 48g Brown Sugar; 13.5g Olive Oil; 14g Trader Joe's Organic Virgin Coconut Oil; 39g Bob's Red Mill Flaxseed Meal; 20g Hershey's Cocoa Powder; 15g Soy Lecithin; 1.5g Table Salt; 1g Trader Joe's Vitamin C Crystals

Amount		Ingredient	$ / day	Source
120	g	Bob's Red Mill Oat Flour Whole Grain	$0.63	Whole Foods
87	g	Trader Joe's Unflavored Soy Protein	$1.88	Trader Joe's
48	g	Brown Sugar	$0.11	Fred Meyer
13.5	g	Olive Oil	$0.41	Fred Meyer
14	g	Trader Joe's Organic Virgin Coconut Oil	$0.23	Trader Joe's
39	g	Bob's Red Mill Flaxseed Meal	$0.23	Whole Foods
20	g	Hershey's Cocoa Powder	$0.35	Albertson's
15	g	Soy Lecithin	$0.47	Whole Foods
1.5	g	Table Salt	$0.00
1	g	Trader Joe's Vitamin C Crystals	$0.03	Trader Joe's
Amounts for: Total Daily Cost:			$4.33	Add Ingredients to Amazon Cart

Reduced fat/carbs to drop weight. Based on Hackerschool Soylent. Easy to scale up calories by adding carbs (flour, sugar) or fat (olive oil).

Nutrition Facts

Amount Per Day

37% Carb, 25% Protein, 38% Fat

Calories1563

% Daily Values*

105%

Total Carbohydrate149g

77%

Dietary Fiber 29g

95%

Protein101g

108%

Total Fat68g

Saturated Fat0g

Monounsaturated Fat0g

Polyunsaturated Fat0g

Omega-3 Fatty Acids0.14g

Omega-6 Fatty Acids1g

Cholesterol0mg

Calcium 113%	•	Vitamin A 175%
Chloride	•	Vitamin B6 189%
Chromium 171%	•	Vitamin B12 263%
Copper 556%	•	Vitamin C 1181%
Iodine 158%	•	Vitamin D 210%
Iron 476%	•	Vitamin E 253%
Magnesium 197%	•	Vitamin K 84%
Manganese 469%	•	Thiamin 260%
Molybdenum	•	Riboflavin 158%
Phosphorus 579%	•	Niacin 149%
Potassium 21%	•	Folate 132%
Selenium 133%	•	Pantothenic Acid 253%
Sodium 87%	•	Biotin 105%
Sulfur 0%	•	Choline 15%
Zinc 243%

* Percent Daily Values are based on "SuperRob Weight Loss". 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	Bob's Red Mill Oat Flour Whole Grain	120	g	Powder	Whole Foods	623	$3.29	$0.63	5	480	78.0	21.00
2	Trader Joe's Unflavored Soy Protein	87	g	Powder	Trader Joe's	908	$19.59	$1.88	10	330	0.0	69.00
3	Brown Sugar	48	g	Powder	Fred Meyer	907	$1.99	$0.11	19	182	47.1	0.00
4	Olive Oil	13.5	g	Liquid	Fred Meyer	392	$11.99	$0.41	29	119	0.0	0.00
5	Trader Joe's Organic Virgin Coconut Oil	14	g	Liquid	Trader Joe's	473	$7.63	$0.23	34	120	0.0	0.00
6	Bob's Red Mill Flaxseed Meal	39	g	Powder	Whole Foods	453	$2.69	$0.23	12	208	11.3	7.02
7	Hershey's Cocoa Powder	20	g	Powder	Albertson's	226	$3.99	$0.35	11	13	11.6	4.00
8	Soy Lecithin	15	g	Powder	Whole Foods	450	$13.99	$0.47	30	110	1.0	0.00
9	Table Salt	1.5	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
10	Trader Joe's Vitamin C Crystals	1	g	Powder	Trader Joe's	454	$11.99	$0.03	454	0	0.0	0.00
	Total						$77.15	$4.33		1563	149.0	101.02
	Target									1567	142.5	106.80
	% Reached									100%	105%	95%
	Safe Maximum									1723	156.7	117.50
	% Max Reached									91%	95%	86%

Macro	Target	Recipe	Max	%
Calories (kcal)	1567	1563	1723	100%
Carbohydrates (g)	142.5	149	156.7	105%
Protein (g)	106.8	101.02	117.5	95%
Total Fat (g)	63.3	68.18	69.6	108%
Saturated Fat (g)		0
Monounsaturated Fat (g)		0
Polyunsaturated Fat (g)		0
Omega-3 Fatty Acids (g)	1.6	0.14		8%
Omega-6 Fatty Acids (g)	17	1.35		8%
Total Fiber (g)	38	29.2	75	77%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	300	0	900	0%

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5250	10000	175%
Vitamin B6 (mg)	1.3	2.5	100	189%
Vitamin B12 (ug)	2.4	6.3	18	263%
Vitamin C (mg)	90	1063	2000	1181%
Vitamin D (IU)	200	420	8000	210%
Vitamin E (IU)	13.5	34	900	253%
Vitamin K (ug)	120	101	240	84%
Thiamin (mg)	1.2	3.12	4.5	260%
Riboflavin (mg)	1.3	2.055	5.1	158%
Niacin (mg)	16	23.846	35	149%
Folate (ug)	400	528	1000	132%
Pantothenic Acid (mg)	5	12.634	30	253%
Biotin (ug)	300	315	900	105%
Choline (mg)	550	81.546	3500	15%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.13	2.5	113%
Chloride (g)	0	0.914
Chromium (ug)	35	60		171%
Copper (mg)	0.9	5.001	10	556%
Iodine (ug)	150	237	1100	158%
Iron (mg)	8	38.0971	45	476%
Magnesium (mg)	420	829.4	1200	197%
Manganese (mg)	2.3	10.796	11	469%
Molybdenum (ug)	0	183
Phosphorus (g)	0.7	4.055	4	579%
Potassium (g)	4.7	0.971	10.5	21%
Selenium (ug)	55	73	400	133%
Sodium (g)	1.5	1.312	2.3	87%
Sulfur (g)	2	0		0%
Zinc (mg)	11	26.7228	40	243%

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Parent Recipes:	Author	Last Updated	Created
This recipe	SuperRob	5 Aug '13	2 Aug '13
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SuperSoylent

Nutrition Facts

Nutrient Profile: SuperRob Weight LossChange

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Nutrient Profile: SuperRob Weight Loss Change