Name: Michael's Vegan Soylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 20g Rice protein powder; 80g Pea Protein Powder; 40g Peas, Split, Dry; 70g Rice, Brown Flour; 55g Flaxseed Meal; 5ml Olive Oil; 20g Safflower Oil; 21g Coconut Oil; 1g Iodised Salt; 2g MSM Sulfur Powder; 1.1g Choline bitartrate; 4g Potassium chloride; 4pill Calcium & Vitamin D plus Vitamin K Tablets; 1ml Nature's Way Alive! Liquid Multivitamin; 1g Zinc Gluconate; 1pill Selenium Glycinate Complex; 5g Almonds; 1portion Banana; 41g Now Foods Creatine Monohydrate

Amount		Ingredient	$ / day	Source
20	g	Rice protein powder	$0.51	Amazon
80	g	Pea Protein Powder	$0.61	Bulkpowders
40	g	Peas, Split, Dry	$0.08	Amazon UK
70	g	Rice, Brown Flour	$0.23	Amazon UK
55	g	Flaxseed Meal	$0.52	Amazon UK
5	ml	Olive Oil	$0.03	Amazon UK
20	g	Safflower Oil	$0.33	Vitacost
21	g	Coconut Oil	$0.26	Swanson
1	g	Iodised Salt	$0.01	Amazon UK
2	g	MSM Sulfur Powder	$0.10	Amazon UK
1.1	g	Choline bitartrate	$0.04	BulkPowders
4	g	Potassium chloride	$0.05	Ebay
4	pill	Calcium & Vitamin D plus Vitamin K Tablets	$0.15	Healthspan
1	ml	Nature's Way Alive! Liquid Multivitamin	$0.03	iHerb
1	g	Zinc Gluconate	$0.03	PureBulk, Inc.
1	pill	Selenium Glycinate Complex	$0.05	Nutrabio.com, Inc
5	g	Almonds	$0.00	Bulk Barn
1	portion	Banana	$0.08
41	g	Now Foods Creatine Monohydrate	$1.38	iHerb
Amounts for: Total Daily Cost:			$4.49	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

28% Carb, 27% Protein, 45% Fat

Calories1779

% Daily Values*

91%

Total Carbohydrate116g

128%

Dietary Fiber 36g

56%

Protein113g

103%

Total Fat82g

Saturated Fat23g

Monounsaturated Fat13g

Polyunsaturated Fat34g

835%

Omega-3 Fatty Acids13g

123%

Omega-6 Fatty Acids21g

Cholesterol0mg

Calcium 194%	•	Vitamin A 16%
Chloride 109%	•	Vitamin B6 220%
Chromium 11%	•	Vitamin B12 278%
Copper 82%	•	Vitamin C 152%
Iodine 11%	•	Vitamin D 69%
Iron 211%	•	Vitamin E 106%
Magnesium 98%	•	Vitamin K 115%
Manganese 223%	•	Thiamin 190%
Molybdenum 6%	•	Riboflavin 96%
Phosphorus 128%	•	Niacin 51%
Potassium 103%	•	Folate 54%
Selenium 402%	•	Pantothenic Acid 115%
Sodium 85%	•	Biotin 33%
Sulfur 100%	•	Choline 104%
Zinc 187%

* Percent Daily Values are based on "michaelintoronto's U.S. government DRI, male 19-50, 2000 calories, ketogenic". 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	Rice protein powder	20	g	Powder	Amazon	1361	$34.99	$0.51	68	73	2.0	15.33
2	Pea Protein Powder	80	g	Powder	Bulkpowders	2500	$18.99	$0.61	31	315	2.4	67.88
3	Peas, Split, Dry	40	g	Powder	Amazon UK	5000	$9.93	$0.08	125	136	24.2	9.84
4	Rice, Brown Flour	70	g	Powder	Amazon UK	3000	$9.72	$0.23	43	259	54.0	5.53
5	Flaxseed Meal	55	g	Powder	Amazon UK	850	$8.00	$0.52	15	312	0.9	12.04
6	Olive Oil	5	ml	Liquid	Amazon UK	3000	$19.99	$0.03	600	44	0.0	0.00
7	Safflower Oil	20	g	Liquid	Vitacost	425	$6.99	$0.33	21	183	0.0	0.00
8	Coconut Oil	21	g	Paste	Swanson	1530	$18.99	$0.26	73	181	0.0	0.00
9	Iodised Salt	1	g	Powder	Amazon UK	737	$5.99	$0.01	737	0	0.0	0.00
10	MSM Sulfur Powder	2	g	Powder	Amazon UK	250	$12.92	$0.10	125	0	0.0	0.00
11	Choline bitartrate	1.1	g	Powder	BulkPowders	100	$3.75	$0.04	91	0	0.0	0.00
12	Potassium chloride	4	g	Powder	Ebay	500	$5.70	$0.05	125	0	0.0	0.00
13	Calcium & Vitamin D plus Vitamin K Tablets	4	pill	Pill	Healthspan	240	$8.95	$0.15	60	0	0.0	0.00
14	Nature's Way Alive! Liquid Multivitamin	1	ml	Liquid	iHerb	900	$25.91	$0.03	900	2	0.4	0.01
15	Zinc Gluconate	1	g	Powder	PureBulk, Inc.	500	$17.00	$0.03	500	0	0.0	0.00
16	Selenium Glycinate Complex	1	pill	Powder	Nutrabio.com, Inc	120	$5.91	$0.05	120	0	0.0	0.00
17	Almonds	5	g	Powder	Bulk Barn	0	$0.00	$0.00	0	29	1.1	1.06
18	Banana	1	portion	Paste		6	$0.50	$0.08	6	121	31.0	1.00
19	Now Foods Creatine Monohydrate	41	g	Powder	iHerb	227	$7.63	$1.38	6	123	0.0	0.00
	Total						$221.86	$4.49		1779	116.0	112.70
	Target									2026	127.0	203.00
	% Reached									88%	91%	56%
	Safe Maximum									0	50.0	0.00
	% Max Reached									N/A	232%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2026	1779		88%
Carbohydrates (g)	127	116	50	91%
Protein (g)	203	112.7		56%
Total Fat (g)	79	81.57		103%
Saturated Fat (g)		22.79
Monounsaturated Fat (g)		13.28
Polyunsaturated Fat (g)		34.3
Omega-3 Fatty Acids (g)	1.6	13.36		835%
Omega-6 Fatty Acids (g)	17	20.9		123%
Total Fiber (g)	28	35.7		128%
Soluble Fiber (g)		4.2
Insoluble Fiber (g)		12.7
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	480	10000	16%
Vitamin B6 (mg)	1.3	2.9	100	220%
Vitamin B12 (ug)	2.4	6.7		278%
Vitamin C (mg)	90	137	2000	152%
Vitamin D (IU)	600	413	4000	69%
Vitamin E (IU)	20	21	1000	106%
Vitamin K (ug)	120	138		115%
Thiamin (mg)	1.2	2.284		190%
Riboflavin (mg)	1.3	1.244		96%
Niacin (mg)	16	8.171	35	51%
Folate (ug)	400	214	1000	54%
Pantothenic Acid (mg)	5	5.74		115%
Biotin (ug)	30	10		33%
Choline (mg)	550	570.958	3500	104%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.94	2.5	194%
Chloride (g)	2.3	2.507	3.6	109%
Chromium (ug)	35	4		11%
Copper (mg)	0.9	0.737	10	82%
Iodine (ug)	150	17	1100	11%
Iron (mg)	8	16.8972	45	211%
Magnesium (mg)	420	413.1		98%
Manganese (mg)	2.3	5.118	11	223%
Molybdenum (ug)	45	3	2000	6%
Phosphorus (g)	0.7	0.893	4	128%
Potassium (g)	3.5	3.61		103%
Selenium (ug)	55	221	400	402%
Sodium (g)	1.5	1.269	2.3	85%
Sulfur (g)	2	2		100%
Zinc (mg)	11	20.614	40	187%

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Parent Recipes:	Author	Last Updated	Created
Least Expensive Bulk Bin Recipe	rpn	4 Aug '13	4 Aug '13
SimpleCheapVeganNoSoy Soylent	rpn	4 Aug '13	20 Aug '13
SimpleCheapVeganNoSoy Soylent - all from Amazon UK, modified	bkc	27 Aug '13	29 Aug '13
SimpleCheapVeganNoSoy Soylent - low carb	bkc	28 Sep '13	30 Sep '13
This recipe	michaelintoronto	1 Oct '13	30 Sep '13

Michael's Vegan Soylent Vegan

Nutrition Facts

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

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Michael's Vegan Soylent Vegan

Nutrition Facts

Nutrient Profile: michaelintoronto's U.S. government DRI, male 19-50, 2000 calories, ketogenicChange

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