Name: Hacker School v1 (Base Recipe)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 120g Oat Flour/Powder; 85g Soy Protein, unflavored; 85g Olive Oil; 75g Brown Sugar; 25g Ground Flax; 20g Hershey's Cocoa Powder, Special Dark; 15g Lecithin; 10g Potassium Gluconate; 3g Iodized Salt; 1g emergen-c; 1pill Vitamin D Supplement (1/Daily); 1pill Vitamin K supplement (1/Daily)

Amount		Ingredient	$ / day	Source
120	g	Oat Flour/Powder	$0.55	Amazon
85	g	Soy Protein, unflavored	$1.87	Trader Joe’s
85	g	Olive Oil	$0.00	Grocery
75	g	Brown Sugar	$0.00	Grocery
25	g	Ground Flax	$0.14	Amazon
20	g	Hershey's Cocoa Powder, Special Dark	$0.26	Amazon
15	g	Lecithin	$0.32	Amazon
10	g	Potassium Gluconate	$0.31	Amazon
3	g	Iodized Salt	$0.00	Grocery
1	g	emergen-c	$0.03	Amazon
1	pill	Vitamin D Supplement (1/Daily)	$0.04	Amazon
1	pill	Vitamin K supplement (1/Daily)	$0.25	Amazon
Amounts for: Total Daily Cost:			$3.78	Add Ingredients to Amazon Cart

Mirror of the Hacker School Soylent Recipe (http://goo.gl/vry5th) to serve as a base. View the recipe on Github (https://github.com/zda/soylent)

Nutrition Facts

Amount Per Day

34% Carb, 19% Protein, 47% Fat

Calories2034

% Daily Values*

45%

Total Carbohydrate178g

Dietary Fiber 0g

82%

Protein98g

171%

Total Fat111g

Saturated Fat16g

Monounsaturated Fat2g

Polyunsaturated Fat7g

Omega-3 Fatty Acids0g

Omega-6 Fatty Acids0g

Cholesterol0mg

Calcium 88%	•	Vitamin A 103%
Chloride 0%	•	Vitamin B6 103%
Chromium 50%	•	Vitamin B12 150%
Copper 147%	•	Vitamin C 292%
Iodine 102%	•	Vitamin D 603%
Iron 147%	•	Vitamin E 98%
Magnesium 90%	•	Vitamin K > 6331%
Manganese 193%	•	Thiamin 104%
Molybdenum 0%	•	Riboflavin 105%
Phosphorus 109%	•	Niacin 105%
Potassium 79%	•	Folate 103%
Selenium 84%	•	Pantothenic Acid 105%
Sodium 94%	•	Biotin 103%
Sulfur 0%	•	Choline 0%
Zinc 125%

* Percent Daily Values are based on "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	Oat Flour/Powder	120	g	Powder	Amazon	2495	$11.48	$0.55	21	480	78.0	21.00
2	Soy Protein, unflavored	85	g	Powder	Trader Joe’s	907	$19.95	$1.87	11	322	2.9	67.41
3	Olive Oil	85	g	Liquid	Grocery	0	$0.00	$0.00	0	680	0.0	0.00
4	Brown Sugar	75	g	Powder	Grocery	0	$0.00	$0.00	0	281	75.0	0.00
5	Ground Flax	25	g	Powder	Amazon	1814	$9.88	$0.14	73	115	7.7	5.77
6	Hershey's Cocoa Powder, Special Dark	20	g	Powder	Amazon	1360	$17.88	$0.26	68	40	12.0	4.00
7	Lecithin	15	g	Powder	Amazon	1814	$38.92	$0.32	121	113	1.9	0.00
8	Potassium Gluconate	10	g	Powder	Amazon	454	$13.93	$0.31	45	0	0.0	0.00
9	Iodized Salt	3	g	Powder	Grocery	0	$0.00	$0.00	0	0	0.0	0.00
10	emergen-c	1	g	Powder	Amazon	264	$8.97	$0.03	264	3	0.7	0.00
11	Vitamin D Supplement (1/Daily)	1	pill	Pill	Amazon	240	$10.33	$0.04	240	0	0.0	0.00
12	Vitamin K supplement (1/Daily)	1	pill	Pill	Amazon	60	$14.99	$0.25	60	0	0.0	0.00
	Total						$146.33	$3.78		2034	178.2	98.18
	Target									2500	400.0	120.00
	% Reached									81%	45%	82%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2500	2034		81%
Carbohydrates (g)	400	178.2		45%
Protein (g)	120	98.18		82%
Total Fat (g)	65	110.88		171%
Saturated Fat (g)		15.67
Monounsaturated Fat (g)		1.92
Polyunsaturated Fat (g)		6.73
Omega-3 Fatty Acids (g)	0.75	0	3	0%
Omega-6 Fatty Acids (g)	1.5	0	17	0%
Total Fiber (g)	40	0		0%
Soluble Fiber (g)		1.9
Insoluble Fiber (g)		5.8
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	5000	5129	10000	103%
Vitamin B6 (mg)	2	2.1	100	103%
Vitamin B12 (ug)	6	9		150%
Vitamin C (mg)	60	175	2000	292%
Vitamin D (IU)	400	2410	4000	603%
Vitamin E (IU)	30	29	1500	98%
Vitamin K (ug)	80	5064		> 5000%
Thiamin (mg)	1.5	1.567		104%
Riboflavin (mg)	1.7	1.778		105%
Niacin (mg)	20	21.085	35	105%
Folate (ug)	400	412	1000	103%
Pantothenic Acid (mg)	10	10.543		105%
Biotin (ug)	300	308		103%
Choline (mg)	550	0	3500	0%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.88	2.5	88%
Chloride (g)	3.4	0		0%
Chromium (ug)	120	60	600	50%
Copper (mg)	2	2.931	10	147%
Iodine (ug)	150	152	1100	102%
Iron (mg)	18	26.3793	45	147%
Magnesium (mg)	400	358.5		90%
Manganese (mg)	2	3.867	11	193%
Molybdenum (ug)	75	0	2000	0%
Phosphorus (g)	1	1.089	4	109%
Potassium (g)	3.5	2.776	6	79%
Selenium (ug)	70	59	400	84%
Sodium (g)	2.4	2.265	2.4	94%
Sulfur (g)	2	0		0%
Zinc (mg)	15	18.6928	40	125%

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Parent Recipes:	Author	Last Updated	Created
This recipe	Workman	14 Apr '14	4 Sep '13
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Hacker School v1 (Base Recipe)

Nutrition Facts

Nutrient Profile: Rob's newest recommendationChange

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Nutrient Profile: Rob's newest recommendation Change