Name: hackerschool mod
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 85g Trader Joe's Unflavored Soy Protein; 25g Light Brown Sugar; 1g Emergen-C Super Orange; 7g Potassium Citrate; 10g Lewis Labs Lecithin; 75g Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4); 115g Olive Oil; 120g Arrowhead mills oat flour; 4g Iodized Salt; 20g Seaweed, spirulina, dried; 5g bulksupplements msm powder; 5ml carlson fish oil

Amount		Ingredient	$ / day	Source
85	g	Trader Joe's Unflavored Soy Protein	$1.50	Trader Joe's
25	g	Light Brown Sugar	$0.08	Safeway
1	g	Emergen-C Super Orange	$0.03	Amazon
7	g	Potassium Citrate	$0.31	Amazon
10	g	Lewis Labs Lecithin	$0.37	wegmans
75	g	Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	$0.31	Amazon
115	g	Olive Oil	$0.72	Wegmans
120	g	Arrowhead mills oat flour	$0.62	wegmans
4	g	Iodized Salt	$0.01	local
20	g	Seaweed, spirulina, dried	$1.10
5	g	bulksupplements msm powder	$0.10	amazon
5	ml	carlson fish oil	$0.35	amazon
Amounts for: Total Daily Cost:			$5.50	Add Ingredients to Amazon Cart

basic hackerschool, adjusted for local groceries

I make using 1.5L as base, then QS up to ~2.2L. Consistency is fine even with the extra fiber.

Nutrition Facts

Amount Per Day

21% Carb, 18% Protein, 61% Fat

Calories2404

% Daily Values*

53%

Total Carbohydrate132g

113%

Dietary Fiber 32g

131%

Protein111g

261%

Total Fat170g

Saturated Fat23g

Monounsaturated Fat91g

Polyunsaturated Fat40g

1061%

Omega-3 Fatty Acids17g

124%

Omega-6 Fatty Acids21g

Cholesterol0mg

Calcium 115%	•	Vitamin A 175%
Chloride 104%	•	Vitamin B6 287%
Chromium 171%	•	Vitamin B12 375%
Copper 616%	•	Vitamin C 198%
Iodine 227%	•	Vitamin D 68%
Iron 514%	•	Vitamin E 285%
Magnesium 206%	•	Vitamin K 120%
Manganese 474%	•	Thiamin 343%
Molybdenum 611%	•	Riboflavin 212%
Phosphorus 324%	•	Niacin 173%
Potassium 116%	•	Folate 133%
Selenium 218%	•	Pantothenic Acid 244%
Sodium 171%	•	Biotin 1026%
Sulfur 109%	•	Choline 414%
Zinc 238%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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	Trader Joe's Unflavored Soy Protein	85	g	Powder	Trader Joe's	908	$15.99	$1.50	11	322	0.0	67.41
2	Light Brown Sugar	25	g	Powder	Safeway	900	$2.79	$0.08	36	94	25.0	0.00
3	Emergen-C Super Orange	1	g	Powder	Amazon	260	$8.97	$0.03	260	3	0.7	0.00
4	Potassium Citrate	7	g	Powder	Amazon	453	$19.95	$0.31	65	0	0.0	0.00
5	Lewis Labs Lecithin	10	g	Powder	wegmans	454	$17.00	$0.37	45	53	0.7	0.00
6	Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	75	g	Powder	Amazon	3628	$15.00	$0.31	48	369	21.9	14.42
7	Olive Oil	115	g	Liquid	Wegmans	2863	$18.00	$0.72	25	978	0.0	0.00
8	Arrowhead mills oat flour	120	g	Powder	wegmans	680	$3.49	$0.62	6	485	78.8	17.64
9	Iodized Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
10	Seaweed, spirulina, dried	20	g	Powder		454	$25.00	$1.10	23	58	4.8	11.49
11	bulksupplements msm powder	5	g	Powder	amazon	1000	$20.00	$0.10	200	0	0.0	0.00
12	carlson fish oil	5	ml	Liquid	amazon	500	$35.00	$0.35	100	43	0.0	0.00
	Total						$182.09	$5.50		2404	131.9	110.97
	Target									2000	250.0	85.00
	% Reached									120%	53%	131%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2404	120%
Carbohydrates (g)	250	131.9	53%
Protein (g)	85	110.97	131%
Total Fat (g)	65	169.54	261%
Saturated Fat (g)		22.96
Monounsaturated Fat (g)		91.1
Polyunsaturated Fat (g)		40.09
Omega-3 Fatty Acids (g)	1.6	16.98	1061%
Omega-6 Fatty Acids (g)	17	21.06	124%
Total Fiber (g)	28	31.6	113%
Soluble Fiber (g)		7.7
Insoluble Fiber (g)		15.4
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5243	10000	175%
Vitamin B6 (mg)	1.3	3.7	100	287%
Vitamin B12 (ug)	2.4	9		375%
Vitamin C (mg)	90	178	2000	198%
Vitamin D (IU)	600	410	4000	68%
Vitamin E (IU)	20	57	1000	285%
Vitamin K (ug)	120	143		120%
Thiamin (mg)	1.2	4.118		343%
Riboflavin (mg)	1.3	2.753		212%
Niacin (mg)	16	27.757	35	173%
Folate (ug)	400	532	1000	133%
Pantothenic Acid (mg)	5	12.217		244%
Biotin (ug)	30	308		1026%
Choline (mg)	550	2274.593	3500	414%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.15	2.5	115%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	5.548	10	616%
Iodine (ug)	150	340	1100	227%
Iron (mg)	8	41.1485	45	514%
Magnesium (mg)	420	864.6		206%
Manganese (mg)	2.3	10.911	11	474%
Molybdenum (ug)	45	275	2000	611%
Phosphorus (g)	0.7	2.266	4	324%
Potassium (g)	3.5	4.073		116%
Selenium (ug)	55	120	400	218%
Sodium (g)	1.5	2.566	2.3	171%
Sulfur (g)	2	2.17		109%
Zinc (mg)	11	26.1636	40	238%

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Parent Recipes:	Author	Last Updated	Created
2potatoes Hacker School - Not Modified	2potatoes	8 Jun '14	8 Sep '13
This recipe	capricgs	12 May '15	8 Sep '13

hackerschool mod

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change