Name: Shelley's Oat Fuel
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 220g Oat Bran; 5g Soy Lecithin; 3g Table Salt; 3g Lo Salt; 0.5pill Effergize; 2pill GO Fish Oil 1500mg; 1200ml Milk, Low Fat; 15g Linseed Meal; 30g Almond Flour; 20g Hershey's Cocoa Powder - Special Dark; 60g Whey protein concentrate; 50g Brown Sugar; 5g Baker's Yeast; 6g Parsley Powder

Amount		Ingredient	$ / day	Source
220	g	Oat Bran	$1.47
5	g	Soy Lecithin	$0.20	Whole Foods
3	g	Table Salt	$0.00
3	g	Lo Salt	$0.00
0.5	pill	Effergize	$0.15
2	pill	GO Fish Oil 1500mg	$0.14
1200	ml	Milk, Low Fat	$2.40
15	g	Linseed Meal	$0.28	Whole Foods
30	g	Almond Flour	$0.00
20	g	Hershey's Cocoa Powder - Special Dark	$0.30
60	g	Whey protein concentrate	$2.52	EatMe Supplements
50	g	Brown Sugar	$0.00
5	g	Baker's Yeast	$0.00
6	g	Parsley Powder	$0.00	My Spice Sage
Amounts for: Total Daily Cost:			$7.46	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 26% Protein, 24% Fat

Calories2028

% Daily Values*

104%

Total Carbohydrate265g

210%

Dietary Fiber 52g

106%

Protein135g

101%

Total Fat57g

Saturated Fat78g

Monounsaturated Fat9g

Polyunsaturated Fat10g

Omega-3 Fatty Acids5g

Omega-6 Fatty Acids13g

Cholesterol0mg

Calcium 208%	•	Vitamin A 497%
Chloride 147%	•	Vitamin B6 470%
Chromium 0%	•	Vitamin B12 825%
Copper 180%	•	Vitamin C 143%
Iodine 108%	•	Vitamin D 107%
Iron 164%	•	Vitamin E 105%
Magnesium 270%	•	Vitamin K 111%
Manganese 598%	•	Thiamin 824%
Molybdenum 978%	•	Riboflavin 859%
Phosphorus 440%	•	Niacin 182%
Potassium 102%	•	Folate 105%
Selenium 322%	•	Pantothenic Acid 429%
Sodium 111%	•	Biotin 267%
Sulfur 45%	•	Choline 111%
Zinc 191%

* Percent Daily Values are based on "Shelley". 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 Bran	220	g	Powder		600	$4.00	$1.47	3	704	121.0	32.12
2	Soy Lecithin	5	g	Powder	Whole Foods	500	$20.00	$0.20	100	37	0.3	0.00
3	Table Salt	3	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
4	Lo Salt	3	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
5	Effergize	0.5	pill	Pill		20	$6.00	$0.15	40	0	0.0	0.00
6	GO Fish Oil 1500mg	2	pill	Pill		210	$15.00	$0.14	105	24	0.0	0.00
7	Milk, Low Fat	1200	ml	Liquid		2000	$4.00	$2.40	2	504	62.4	38.40
8	Linseed Meal	15	g	Powder	Whole Foods	400	$7.50	$0.28	27	80	4.3	2.70
9	Almond Flour	30	g	Powder		0	$0.00	$0.00	0	173	6.6	6.30
10	Hershey's Cocoa Powder - Special Dark	20	g	Powder		400	$6.00	$0.30	20	40	12.0	4.00
11	Whey protein concentrate	60	g	Powder	EatMe Supplements	1000	$42.00	$2.52	17	248	3.7	47.88
12	Brown Sugar	50	g	Powder		0	$0.00	$0.00	0	188	50.0	0.00
13	Baker's Yeast	5	g	Powder		0	$0.00	$0.00	0	15	1.9	1.92
14	Parsley Powder	6	g	Powder	My Spice Sage	0	$0.00	$0.00	0	17	3.1	1.32
	Total						$104.50	$7.46		2028	265.4	134.63
	Target									2029	254.0	127.00
	% Reached									100%	104%	106%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2029	2028	100%
Carbohydrates (g)	254	265.4	104%
Protein (g)	127	134.63	106%
Total Fat (g)	56	56.7	101%
Saturated Fat (g)	0	77.79
Monounsaturated Fat (g)	0	9.45
Polyunsaturated Fat (g)	0	10.13
Omega-3 Fatty Acids (g)	0	5.13
Omega-6 Fatty Acids (g)	0	12.65
Total Fiber (g)	25	52.4	210%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	3479	10000	497%
Vitamin B6 (mg)	1.3	6.1	100	470%
Vitamin B12 (ug)	2.4	19.8		825%
Vitamin C (mg)	75	107	2000	143%
Vitamin D (IU)	600	640	4000	107%
Vitamin E (IU)	30	32	1000	105%
Vitamin K (ug)	90	100		111%
Thiamin (mg)	1.1	9.06		824%
Riboflavin (mg)	1.1	9.445		859%
Niacin (mg)	14	25.465	35	182%
Folate (ug)	400	420	1000	105%
Pantothenic Acid (mg)	5	21.465		429%
Biotin (ug)	30	80		267%
Choline (mg)	425	470.102	3500	111%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.08	2.5	208%
Chloride (g)	2.3	3.388	3.6	147%
Chromium (ug)	25	0		0%
Copper (mg)	0.9	1.621	10	180%
Iodine (ug)	150	161	1100	108%
Iron (mg)	18	29.555	45	164%
Magnesium (mg)	310	838		270%
Manganese (mg)	1.8	10.77	11	598%
Molybdenum (ug)	45	440	2000	978%
Phosphorus (g)	0.7	3.082	4	440%
Potassium (g)	4.7	4.81		102%
Selenium (ug)	55	177	400	322%
Sodium (g)	1.5	1.666	2.3	111%
Sulfur (g)	2	0.91		45%
Zinc (mg)	8	15.297	40	191%

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Parent Recipes:	Author	Last Updated	Created
SuperSoylent	SuperRob	5 Aug '13	30 Aug '13
Oat Bran Soylent	Rosencrantz	16 Sep '13	19 Sep '13
Effergise Oat Bran Soylent	Rosencrantz	1 Nov '13	11 Oct '13
This recipe	Rosencrantz	11 Oct '13	11 Oct '13

Shelley's Oat Fuel

Nutrition Facts

Nutrient Profile: ShelleyChange

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Nutrient Profile: Shelley Change