Name: Cheap Supermarket Based Soylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 70g Whey Protein; 118g Porridge Oats; 100g Flour; 100g Sugar; 31g Flaxseed; 37ml Sunflower Oil; 9g Lo Salt; 3pill Calcium & Vitamin D plus Vitamin K Tablets; 2g Choline bitartrate; 2g MSM; 1pill Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein

Amount		Ingredient	£ / day	Source
70	g	Whey Protein	£0.42	OlympusHealth
118	g	Porridge Oats	£0.13	Sainsburies
100	g	Flour	£0.04	Sainsburies
100	g	Sugar	£0.09	Sainsburys
31	g	Flaxseed	£0.38	Sainsburies
37	ml	Sunflower Oil	£0.05	Sainsburies
9	g	Lo Salt	£0.04	Sainsburies
3	pill	Calcium & Vitamin D plus Vitamin K Tablets	£0.11	Healthspan
2	g	Choline bitartrate	£0.07	BulkPowders
2	g	MSM	£0.07	Bulk Powders
1	pill	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	£0.04	Amazon UK
Amounts for: Total Daily Cost:			£1.45	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

52% Carb, 18% Protein, 30% Fat

Calories1994

% Daily Values*

100%

Total Carbohydrate251g

100%

Dietary Fiber 28g

100%

Protein85g

101%

Total Fat66g

Saturated Fat8g

Monounsaturated Fat10g

Polyunsaturated Fat33g

474%

Omega-3 Fatty Acids8g

172%

Omega-6 Fatty Acids29g

Cholesterol0mg

Calcium 156%	•	Vitamin A 117%
Chloride 125%	•	Vitamin B6 182%
Chromium 100%	•	Vitamin B12 250%
Copper 166%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 100%
Iron 372%	•	Vitamin E 270%
Magnesium 123%	•	Vitamin K 101%
Manganese 347%	•	Thiamin 282%
Molybdenum 100%	•	Riboflavin 184%
Phosphorus 129%	•	Niacin 176%
Potassium 112%	•	Folate 187%
Selenium 225%	•	Pantothenic Acid 234%
Sodium 104%	•	Biotin 100%
Sulfur 100%	•	Choline 162%
Zinc 156%

* 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	Whey Protein	70	g	Powder	OlympusHealth	10000	£59.98	£0.42	143	284	7.5	54.82
2	Porridge Oats	118	g	Powder	Sainsburies	1500	£1.69	£0.13	13	437	68.4	12.98
3	Flour	100	g	Powder	Sainsburies	1500	£0.65	£0.04	15	364	76.3	10.32
4	Sugar	100	g	Powder	Sainsburys	1000	£0.90	£0.09	10	401	99.0	0.00
5	Flaxseed	31	g	Powder	Sainsburies	425	£5.20	£0.38	14	176	0.0	6.79
6	Sunflower Oil	37	ml	Liquid	Sainsburies	5000	£6.96	£0.05	135	333	0.0	0.00
7	Lo Salt	9	g	Powder	Sainsburies	350	£1.55	£0.04	39	0	0.0	0.00
8	Calcium & Vitamin D plus Vitamin K Tablets	3	pill	Pill	Healthspan	240	£8.95	£0.11	80	0	0.0	0.00
9	Choline bitartrate	2	g	Powder	BulkPowders	100	£3.75	£0.07	50	0	0.0	0.00
10	MSM	2	g	Powder	Bulk Powders	100	£3.49	£0.07	50	0	0.0	0.00
11	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	1	pill	Pill	Amazon UK	500	£19.99	£0.04	500	0	0.0	0.00
	Total						£113.11	£1.45		1994	251.2	84.91
	Target									2000	250.0	85.00
	% Reached									100%	100%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1994	100%
Carbohydrates (g)	250	251.2	100%
Protein (g)	85	84.91	100%
Total Fat (g)	65	65.57	101%
Saturated Fat (g)		8.42
Monounsaturated Fat (g)		10.17
Polyunsaturated Fat (g)		32.98
Omega-3 Fatty Acids (g)	1.6	7.59	474%
Omega-6 Fatty Acids (g)	17	29.22	172%
Total Fiber (g)	28	28	100%
Soluble Fiber (g)		2.4
Insoluble Fiber (g)		7.1
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3502	10000	117%
Vitamin B6 (mg)	1.3	2.4	100	182%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	54	1000	270%
Vitamin K (ug)	120	121		101%
Thiamin (mg)	1.2	3.379		282%
Riboflavin (mg)	1.3	2.388		184%
Niacin (mg)	16	28.192	35	176%
Folate (ug)	400	748	1000	187%
Pantothenic Acid (mg)	5	11.711		234%
Biotin (ug)	30	30		100%
Choline (mg)	550	892.034	3500	162%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.56	2.5	156%
Chloride (g)	2.3	2.88	3.6	125%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.497	10	166%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	29.7838	45	372%
Magnesium (mg)	420	518.7		123%
Manganese (mg)	2.3	7.989	11	347%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.9	4	129%
Potassium (g)	3.5	3.908		112%
Selenium (ug)	55	124	400	225%
Sodium (g)	1.5	1.556	2.3	104%
Sulfur (g)	2	2		100%
Zinc (mg)	11	17.1257	40	156%

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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