Name: Soylent J - Lower carb
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1pill Optimum Nutrition Opti-Men Multivitamin; 150g Almond Flour; 150g Soy Protein; 20g Lecithin; 3g Potassium Gluconate; 2g MSM Sulfur; 1g Cinnamon; 5ml Vanilla; 10g Dextrin; 64g Optimum Nutrition Serious Mass; 1pill Vitamin D Supplement; 4g Table Salt

Amount		Ingredient	$ / day	Source
1	pill	Optimum Nutrition Opti-Men Multivitamin	$0.12	Amazon
150	g	Almond Flour	$13.22	Amazon
150	g	Soy Protein	$3.56	Amazon
20	g	Lecithin	$0.41	Amazon
3	g	Potassium Gluconate	$0.09	Amazon
2	g	MSM Sulfur	$0.07	Amazon
1	g	Cinnamon	$0.02	Amazon
5	ml	Vanilla	$0.14	Amazon
10	g	Dextrin	$0.36	Amazon
64	g	Optimum Nutrition Serious Mass	$0.81	Amazon
1	pill	Vitamin D Supplement	$0.07	Amazon
4	g	Table Salt	$0.00
Amounts for: Total Daily Cost:			$18.87	Add Ingredients to Amazon Cart

Lower carb, higher protein for weight lifting.

Nutrition Facts

Amount Per Day

20% Carb, 35% Protein, 45% Fat

Calories1844

% Daily Values*

59%

Total Carbohydrate89g

128%

Dietary Fiber 27g

170%

Protein159g

159%

Total Fat92g

Saturated Fat9g

Monounsaturated Fat0g

Polyunsaturated Fat0g

Omega-3 Fatty Acids0g

Omega-6 Fatty Acids0g

Cholesterol15mg

Calcium 162%	•	Vitamin A 143%
Chloride 68%	•	Vitamin B6 1397%
Chromium 180%	•	Vitamin B12 1469%
Copper 703%	•	Vitamin C 124%
Iodine 186%	•	Vitamin D 190%
Iron 284%	•	Vitamin E 1488%
Magnesium 356%	•	Vitamin K 225%
Manganese 625%	•	Thiamin 2249%
Molybdenum 91%	•	Riboflavin 2394%
Phosphorus 468%	•	Niacin 330%
Potassium > 8671%	•	Folate 136%
Selenium 170%	•	Pantothenic Acid 649%
Sodium 135%	•	Biotin 525%
Sulfur 100%	•	Choline 169%
Zinc 268%

* 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	Optimum Nutrition Opti-Men Multivitamin	1	pill	Pill	Amazon	180	$21.49	$0.12	180	0	0.0	0.00
2	Almond Flour	150	g	Powder	Amazon	453	$39.92	$13.22	3	857	32.1	32.14
3	Soy Protein	150	g	Powder	Amazon	2273	$53.99	$3.56	15	558	8.7	117.75
4	Lecithin	20	g	Powder	Amazon	1814	$37.05	$0.41	91	147	0.0	0.00
5	Potassium Gluconate	3	g	Powder	Amazon	454	$14.05	$0.09	151	0	0.0	0.00
6	MSM Sulfur	2	g	Powder	Amazon	454	$16.91	$0.07	227	0	0.0	0.00
7	Cinnamon	1	g	Powder	Amazon	510	$11.06	$0.02	510	0	0.0	0.00
8	Vanilla	5	ml	Liquid	Amazon	473	$12.78	$0.14	95	0	0.0	0.00
9	Dextrin	10	g	Powder	Amazon	697	$24.79	$0.36	70	43	0.0	0.00
10	Optimum Nutrition Serious Mass	64	g	Powder	Amazon	1360	$17.19	$0.81	21	240	48.3	9.58
11	Vitamin D Supplement	1	pill	Pill	Amazon	60	$4.38	$0.07	60	0	0.0	0.00
12	Table Salt	4	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
	Total						$253.61	$18.87		1844	89.1	159.47
	Target									1500	150.0	94.00
	% Reached									123%	59%	170%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1844	123%
Carbohydrates (g)	150	89.1	59%
Protein (g)	94	159.47	170%
Total Fat (g)	58	92.23	159%
Saturated Fat (g)		9.09
Monounsaturated Fat (g)		0
Polyunsaturated Fat (g)		0
Omega-3 Fatty Acids (g)	1.6	0	0%
Omega-6 Fatty Acids (g)	17	0	0%
Total Fiber (g)	21	26.8	128%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	15.329

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4297	10000	143%
Vitamin B6 (mg)	1.3	18.2	100	1397%
Vitamin B12 (ug)	2.4	35.2		1469%
Vitamin C (mg)	90	111	2000	124%
Vitamin D (IU)	600	1138	4000	190%
Vitamin E (IU)	20	298	1000	1488%
Vitamin K (ug)	120	270		225%
Thiamin (mg)	1.2	26.991		2249%
Riboflavin (mg)	1.3	31.124		2394%
Niacin (mg)	16	52.795	35	330%
Folate (ug)	400	545	1000	136%
Pantothenic Acid (mg)	5	32.469		649%
Biotin (ug)	30	157		525%
Choline (mg)	550	930.345	3500	169%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.62	2.5	162%
Chloride (g)	2.3	1.573	3.6	68%
Chromium (ug)	35	63		180%
Copper (mg)	0.9	6.33	10	703%
Iodine (ug)	150	279	1100	186%
Iron (mg)	8	22.6877	45	284%
Magnesium (mg)	420	1495.9		356%
Manganese (mg)	2.3	14.371	11	625%
Molybdenum (ug)	45	41	2000	91%
Phosphorus (g)	0.7	3.275	4	468%
Potassium (g)	3.5	303.484		> 5000%
Selenium (ug)	55	93	400	170%
Sodium (g)	1.5	2.026	2.3	135%
Sulfur (g)	2	2		100%
Zinc (mg)	11	29.4814	40	268%

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Parent Recipes:	Author	Last Updated	Created
Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix (chocolate)	nwthomas	13 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix	nwthomas	13 Jul '13	13 Jul '13
Almond flour mix	nwthomas	23 Jul '13	24 Jul '13
This recipe	soylentj	5 Sep '13	5 Sep '13
Recipes based on this one:
High Protein, Mid-Fat, Low Carb - Work in Progress, Testing Now	imperatorxi	7 Mar '14	10 Sep '13

Soylent J - Lower carb

Nutrition Facts

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

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