Name: Young Adult Male (Normal Profile) (Hacker School.)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 125g Oat Flour/Powder; 100g Soy Protein, unflavored; 90g Olive Oil; 81g Brown Sugar; 25g Ground Flax; 20g Hershey's Cocoa Powder, Special Dark; 15g Lecithin; 15g Potassium Gluconate; 2g Iodized Salt; 1g emergen-c; 1pill Vitamin D Supplement (1/Daily); 1pill Vitamin K supplement (1/Daily)

Amount		Ingredient	$ / day	Source
125	g	Oat Flour/Powder	$0.58	Amazon
100	g	Soy Protein, unflavored	$2.20	Trader Joe’s
90	g	Olive Oil	$0.00	Amazon
81	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
15	g	Potassium Gluconate	$0.46	Amazon
2	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:			$4.28	Add Ingredients to Amazon Cart

Modified from HackerSchool v1 to complete 2000 calorie profile. (http://www.makesoylent.com/recipes/hackerschool-v1-base-recipe)

Nutrition Facts

Amount Per Day

33% Carb, 20% Protein, 47% Fat

Calories2174

% Daily Values*

Total Carbohydrate188g

Dietary Fiber 0g

Protein111g

Total Fat117g

Saturated Fat16g

Monounsaturated Fat2g

Polyunsaturated Fat7g

Omega-3 Fatty Acids0g

Omega-6 Fatty Acids0g

Cholesterol0mg

Calcium	•	Vitamin A
Chloride	•	Vitamin B6
Chromium	•	Vitamin B12
Copper	•	Vitamin C
Iodine	•	Vitamin D
Iron	•	Vitamin E
Magnesium	•	Vitamin K
Manganese	•	Thiamin
Molybdenum	•	Riboflavin
Phosphorus	•	Niacin
Potassium	•	Folate
Selenium	•	Pantothenic Acid
Sodium	•	Biotin
Sulfur	•	Choline
Zinc

* Percent Daily Values are based on "". 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	125	g	Powder	Amazon	2495	$11.48	$0.58	20	500	81.3	21.88
2	Soy Protein, unflavored	100	g	Powder	Trader Joe’s	907	$19.95	$2.20	9	379	3.4	79.31
3	Olive Oil	90	g	Liquid	Amazon	0	$0.00	$0.00	0	720	0.0	0.00
4	Brown Sugar	81	g	Powder	Grocery	0	$0.00	$0.00	0	304	81.0	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	15	g	Powder	Amazon	454	$13.93	$0.46	30	0	0.0	0.00
9	Iodized Salt	2	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	$4.28		2174	187.9	110.95
	Target									0	0.0	0.00
	% Reached
	Safe Maximum									0	0.0	0.00
	% Max Reached

Macro	Target	Recipe	Max	%
Calories (kcal)	0	2174
Carbohydrates (g)	0	187.9
Protein (g)	0	110.95
Total Fat (g)	0	116.7
Saturated Fat (g)	0	16.4
Monounsaturated Fat (g)	0	1.92
Polyunsaturated Fat (g)	0	6.73
Omega-3 Fatty Acids (g)	0	0
Omega-6 Fatty Acids (g)	0	0
Total Fiber (g)	0	0
Soluble Fiber (g)	0	1.9
Insoluble Fiber (g)	0	5.8
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	0	6034
Vitamin B6 (mg)	0	2.4
Vitamin B12 (ug)	0	10.1
Vitamin C (mg)	0	186
Vitamin D (IU)	0	2483
Vitamin E (IU)	0	34
Vitamin K (ug)	0	5076
Thiamin (mg)	0	1.836
Riboflavin (mg)	0	2.083
Niacin (mg)	0	24.706
Folate (ug)	0	484
Pantothenic Acid (mg)	0	12.353
Biotin (ug)	0	362
Choline (mg)	0	0

Minerals	Target	Recipe	Max	%
Calcium (g)	0	1.04
Chloride (g)	0	0
Chromium (ug)	0	70
Copper (mg)	0	3.448
Iodine (ug)	0	179
Iron (mg)	0	31.0345
Magnesium (mg)	0	420.6
Manganese (mg)	0	4.54
Molybdenum (ug)	0	0
Phosphorus (g)	0	1.28
Potassium (g)	0	3.764
Selenium (ug)	0	69
Sodium (g)	0	2.019
Sulfur (g)	0	0
Zinc (mg)	0	21.9514

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

Young Adult Male (Normal Profile) (Hacker School.)

Nutrition Facts

Nutrient Profile: Change

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