Name: John's Soylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 70g Fine Powdered Oats 1kg; 55g Maltodextrin; 50g Protein (WPI); 40g Protein (WPC); 2g Protein Flavouring; 17g Organic Golden Flaxmeal; 21g Lecithin Granules; 9g Psyllium Husk; 21g Potassium Gluconate; 1.5g Calcium carbonate; 2g MSM Sulfur; 4g Iodised Table Salt; 20ml Peanut Oil; 2pill Mens Multivitamin; 3pill Nature's Own Odourless Fish Oil

Amount		Ingredient	$ / day	Source
70	g	Fine Powdered Oats 1kg	$0.63	Bulk Nutrients
55	g	Maltodextrin	$0.33	Bulk Nutrients
50	g	Protein (WPI)	$1.60	Bulk Nutrients
40	g	Protein (WPC)	$1.04	Bulk Nutrients
2	g	Protein Flavouring	$0.24	Bulk Nutrients
17	g	Organic Golden Flaxmeal	$0.21	Woolworths
21	g	Lecithin Granules	$0.49	Woolworths
9	g	Psyllium Husk	$0.16	Woolworths
21	g	Potassium Gluconate	$0.60	iHerb
1.5	g	Calcium carbonate	$0.03	iHerb
2	g	MSM Sulfur	$0.11	Bulk Nutrients
4	g	Iodised Table Salt	$0.00	Woolworths
20	ml	Peanut Oil	$0.15	Woolworths
2	pill	Mens Multivitamin	$0.00	iHerb
3	pill	Nature's Own Odourless Fish Oil	$0.15
Amounts for: Total Daily Cost:			$5.73	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

35% Carb, 32% Protein, 33% Fat

Calories1207

% Daily Values*

68%

Total Carbohydrate103g

96%

Dietary Fiber 20g

99%

Protein93g

72%

Total Fat42g

Saturated Fat10g

Monounsaturated Fat9g

Polyunsaturated Fat7g

160%

Omega-3 Fatty Acids3g

40%

Omega-6 Fatty Acids7g

Cholesterol4mg

Calcium 103%	•	Vitamin A 168%
Chloride 107%	•	Vitamin B6 1545%
Chromium 343%	•	Vitamin B12 4167%
Copper 248%	•	Vitamin C 278%
Iodine 253%	•	Vitamin D 100%
Iron 245%	•	Vitamin E 535%
Magnesium 53%	•	Vitamin K 285%
Manganese 246%	•	Thiamin 1690%
Molybdenum 156%	•	Riboflavin 1541%
Phosphorus 108%	•	Niacin 130%
Potassium 102%	•	Folate 154%
Selenium 197%	•	Pantothenic Acid 403%
Sodium 116%	•	Biotin 833%
Sulfur 100%	•	Choline 121%
Zinc 141%

* 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	Fine Powdered Oats 1kg	70	g	Powder	Bulk Nutrients	1000	$9.00	$0.63	14	269	40.7	8.47
2	Maltodextrin	55	g	Powder	Bulk Nutrients	2000	$12.00	$0.33	36	210	52.3	0.00
3	Protein (WPI)	50	g	Powder	Bulk Nutrients	1000	$32.00	$1.60	20	190	0.5	45.00
4	Protein (WPC)	40	g	Powder	Bulk Nutrients	1000	$26.00	$1.04	25	165	2.4	32.08
5	Protein Flavouring	2	g	Powder	Bulk Nutrients	100	$12.00	$0.24	50	2	0.6	0.02
6	Organic Golden Flaxmeal	17	g	Powder	Woolworths	500	$6.07	$0.21	29	57	1.4	6.12
7	Lecithin Granules	21	g	Powder	Woolworths	250	$5.85	$0.49	12	136	4.9	1.43
8	Psyllium Husk	9	g	Powder	Woolworths	500	$8.73	$0.16	56	17	0.0	0.27
9	Potassium Gluconate	21	g	Powder	iHerb	454	$12.96	$0.60	22	0	0.0	0.00
10	Calcium carbonate	1.5	g	Powder	iHerb	340	$5.89	$0.03	227	0	0.0	0.00
11	MSM Sulfur	2	g	Powder	Bulk Nutrients	250	$14.00	$0.11	125	0	0.0	0.00
12	Iodised Table Salt	4	g	Powder	Woolworths	750	$0.00	$0.00	188	0	0.0	0.00
13	Peanut Oil	20	ml	Liquid	Woolworths	740	$5.64	$0.15	37	161	0.0	0.00
14	Mens Multivitamin	2	pill	Pill	iHerb	120	$0.00	$0.00	60	0	0.0	0.00
15	Nature's Own Odourless Fish Oil	3	pill	Pill		200	$10.00	$0.15	67	0	0.0	0.00
	Total						$160.14	$5.73		1207	102.7	93.39
	Target									1500	150.0	94.00
	% Reached									80%	68%	99%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1207	80%
Carbohydrates (g)	150	102.7	68%
Protein (g)	94	93.39	99%
Total Fat (g)	58	41.9	72%
Saturated Fat (g)	0	9.67
Monounsaturated Fat (g)	0	9.18
Polyunsaturated Fat (g)	0	6.97
Omega-3 Fatty Acids (g)	1.6	2.56	160%
Omega-6 Fatty Acids (g)	17	6.87	40%
Total Fiber (g)	21	20.2	96%
Soluble Fiber (g)	0	1.9
Insoluble Fiber (g)	0	3.7
Cholesterol (mg)	0	4.05

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5050	10000	168%
Vitamin B6 (mg)	1.3	20.1	100	1545%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	251	2000	278%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	107	1000	535%
Vitamin K (ug)	120	342		285%
Thiamin (mg)	1.2	20.277		1690%
Riboflavin (mg)	1.3	20.038		1541%
Niacin (mg)	16	20.779	35	130%
Folate (ug)	400	616	1000	154%
Pantothenic Acid (mg)	5	20.17		403%
Biotin (ug)	30	250		833%
Choline (mg)	550	664.379	3500	121%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.03	2.5	103%
Chloride (g)	2.3	2.45	3.6	107%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.236	10	248%
Iodine (ug)	150	380	1100	253%
Iron (mg)	8	19.579	45	245%
Magnesium (mg)	420	222.9		53%
Manganese (mg)	2.3	5.664	11	246%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	0.758	4	108%
Potassium (g)	3.5	3.562		102%
Selenium (ug)	55	108	400	197%
Sodium (g)	1.5	1.736	2.3	116%
Sulfur (g)	2	2		100%
Zinc (mg)	11	15.5085	40	141%

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John's Soylent Weight Loss

Nutrition Facts

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

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John's Soylent Weight Loss

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