Name: Lower-Calorie DIY Basic v2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 50g Bob's Red Mill Oat Flour Whole Grain; 38ml Olive Oil; 100g Jay Robb Whey Protein Isolate (unflavored); 67g Maltodextrin; 4g Table Salt; 1pill Equate One Daily (Men's Health); 2pill Choline Supplement; 1pill Vitamin K supplement; 1pill Chelated Molybdenum; 30g Molasses; 0g Potassium Gluconate; 10g Flaxseed Meal; 18g Chia Seeds; 2g Calcium Ascorbate

Amount		Ingredient	$ / day	Source
50	g	Bob's Red Mill Oat Flour Whole Grain	$0.09	Whole Foods
38	ml	Olive Oil	$0.31	Kirkland
100	g	Jay Robb Whey Protein Isolate (unflavored)	$6.17	Central Market
67	g	Maltodextrin	$0.17	Honeyville Grain, Inc.
4	g	Table Salt	$0.00	Grocery Store
1	pill	Equate One Daily (Men's Health)	$0.04	Walmart
2	pill	Choline Supplement	$0.21	Vitamin Shoppe
1	pill	Vitamin K supplement	$0.05	Vitamin Shoppe
1	pill	Chelated Molybdenum	$0.07	Vitamin Shoppe
30	g	Molasses	$0.00
0	g	Potassium Gluconate	$0.00
10	g	Flaxseed Meal	$0.36	Amazon
18	g	Chia Seeds	$0.59	Bulk (Central Market)
2	g	Calcium Ascorbate	$0.00
Amounts for: Total Daily Cost:			$8.08	Add Ingredients to Amazon Cart

Slightly adjusted version of jrowe's DIY Basic v2, which is itself a heavily adjusted version of SuperSoylent.

Nutrition Facts

Amount Per Day

39% Carb, 29% Protein, 32% Fat

Calories1378

% Daily Values*

91%

Total Carbohydrate136g

68%

Dietary Fiber 14g

107%

Protein101g

88%

Total Fat51g

Saturated Fat0.98g

Monounsaturated Fat1g

Polyunsaturated Fat7g

337%

Omega-3 Fatty Acids5g

28%

Omega-6 Fatty Acids5g

Cholesterol0mg

Calcium 80%	•	Vitamin A 117%
Chloride 106%	•	Vitamin B6 246%
Chromium 343%	•	Vitamin B12 750%
Copper 265%	•	Vitamin C 1833%
Iodine 143%	•	Vitamin D 117%
Iron 63%	•	Vitamin E 153%
Magnesium 109%	•	Vitamin K 119%
Manganese 212%	•	Thiamin 155%
Molybdenum 333%	•	Riboflavin 140%
Phosphorus 102%	•	Niacin 115%
Potassium 60%	•	Folate 109%
Selenium 200%	•	Pantothenic Acid 113%
Sodium 141%	•	Biotin 100%
Sulfur 0%	•	Choline 109%
Zinc 166%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". 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	50	g	Powder	Whole Foods	11340	$21.08	$0.09	227	200	32.5	8.75
2	Olive Oil	38	ml	Liquid	Kirkland	2000	$16.39	$0.31	53	336	0.0	0.00
3	Jay Robb Whey Protein Isolate (unflavored)	100	g	Powder	Central Market	340	$20.99	$6.17	3	367	3.3	86.67
4	Maltodextrin	67	g	Powder	Honeyville Grain, Inc.	22680	$56.99	$0.17	339	255	67.0	0.00
5	Table Salt	4	g	Powder	Grocery Store	737	$0.80	$0.00	184	0	0.0	0.00
6	Equate One Daily (Men's Health)	1	pill	Pill	Walmart	100	$3.98	$0.04	100	0	0.0	0.00
7	Choline Supplement	2	pill	Pill	Vitamin Shoppe	100	$10.49	$0.21	50	0	0.0	0.00
8	Vitamin K supplement	1	pill	Pill	Vitamin Shoppe	100	$4.99	$0.05	100	0	0.0	0.00
9	Chelated Molybdenum	1	pill	Pill	Vitamin Shoppe	100	$7.04	$0.07	100	0	0.0	0.00
10	Molasses	30	g	Liquid		0	$0.00	$0.00	0	87	22.5	0.00
11	Potassium Gluconate	0	g	Powder		454	$9.00	$0.00		0	0.0	0.00
12	Flaxseed Meal	10	g	Powder	Amazon	442	$16.00	$0.36	44	46	3.1	2.31
13	Chia Seeds	18	g	Powder	Bulk (Central Market)	308	$10.19	$0.59	17	87	7.6	2.98
14	Calcium Ascorbate	2	g	Powder		226	$0.00	$0.00	113	0	0.0	0.00
	Total						$177.94	$8.08		1378	136.0	100.70
	Target									1500	150.0	94.00
	% Reached									92%	91%	107%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1378	92%
Carbohydrates (g)	150	136	91%
Protein (g)	94	100.7	107%
Total Fat (g)	58	50.75	88%
Saturated Fat (g)		0.98
Monounsaturated Fat (g)		1.18
Polyunsaturated Fat (g)		6.95
Omega-3 Fatty Acids (g)	1.6	5.39	337%
Omega-6 Fatty Acids (g)	17	4.84	28%
Total Fiber (g)	21	14.3	68%
Soluble Fiber (g)		0.8
Insoluble Fiber (g)		2.3
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3510	10000	117%
Vitamin B6 (mg)	1.3	3.2	100	246%
Vitamin B12 (ug)	2.4	18		750%
Vitamin C (mg)	90	1650	2000	1833%
Vitamin D (IU)	600	700	4000	117%
Vitamin E (IU)	20	31	1000	153%
Vitamin K (ug)	120	143		119%
Thiamin (mg)	1.2	1.858		155%
Riboflavin (mg)	1.3	1.816		140%
Niacin (mg)	16	18.378	35	115%
Folate (ug)	400	436	1000	109%
Pantothenic Acid (mg)	5	5.675		113%
Biotin (ug)	30	30		100%
Choline (mg)	550	600.114	3500	109%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.8	2.5	80%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.382	10	265%
Iodine (ug)	150	215	1100	143%
Iron (mg)	8	5.0218	45	63%
Magnesium (mg)	420	457.6		109%
Manganese (mg)	2.3	4.873	11	212%
Molybdenum (ug)	45	150	2000	333%
Phosphorus (g)	0.7	0.714	4	102%
Potassium (g)	3.5	2.109		60%
Selenium (ug)	55	110	400	200%
Sodium (g)	1.5	2.118	2.3	141%
Sulfur (g)	2	0		0%
Zinc (mg)	11	18.2465	40	166%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
SuperSoylent	SuperRob	5 Aug '13	11 Aug '13
DIY Basic v2	jrowe47	20 Aug '13	20 Aug '13
This recipe	qgroff	4 Oct '13	20 Aug '13
Recipes based on this one:
Worksheet for Lower-Calorie DIY Basic v3 (Geneticized!)	qgroff	6 Dec '13	19 Nov '13
Lower-Calorie DIY Basic v3 (Geneticized!)	qgroff	4 Nov '13	30 Oct '13
Recipe for Genetic Soylent Use	qgroff	4 Nov '13	30 Oct '13

Lower-Calorie DIY Basic v2

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carb Change