Name: Oats, whey 'n maltodextrin - chia
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Ultra Fine Scottish Oats; 100g Maltodextrin; 125g Pure Whey Protein; 15g Chia Seeds; 15g Flaxseed Powder; 10g Psyllium Husk Powder; 45ml Canola Oil; 2g Potassium Chloride; 2g Table Salt; 2g Choline Bitartrate; 2pill Calcium + Vitamin D3 + Vitamin K1 Capsules; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 1pill ZMA Capsules

Amount		Ingredient	£ / day	Source
150	g	Ultra Fine Scottish Oats	£0.30	Bulk Powders
100	g	Maltodextrin	£0.24	Bulk Powders
125	g	Pure Whey Protein	£1.17	Bulk Powders
15	g	Chia Seeds	£0.19	Bulk Powders
15	g	Flaxseed Powder	£0.30	Bulk Powders
10	g	Psyllium Husk Powder	£0.13	Bulk Powders
45	ml	Canola Oil	£0.25	Amazon
2	g	Potassium Chloride	£0.07	Amazon
2	g	Table Salt	£0.02	Local
2	g	Choline Bitartrate	£0.07	Bulk Powders
2	pill	Calcium + Vitamin D3 + Vitamin K1 Capsules	£0.18	Bulk Powders
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	£0.04	Amazon
1	pill	ZMA Capsules	£0.12	Bulk Powders
Amounts for: Total Daily Cost:			£3.09	Add Ingredients to Amazon Cart

This replaces diy.soylent.me/recipes/oats-whey-n-maltodextrin as my soylent of choice.

Nutrition Facts

Amount Per Day

42% Carb, 24% Protein, 34% Fat

Calories2035

% Daily Values*

101%

Total Carbohydrate217g

108%

Dietary Fiber 30g

106%

Protein122g

109%

Total Fat76g

Saturated Fat10g

Monounsaturated Fat36g

Polyunsaturated Fat23g

171%

Omega-3 Fatty Acids10g

145%

Omega-6 Fatty Acids9g

Cholesterol0mg

Calcium 147%	•	Vitamin A 117%
Chloride 97%	•	Vitamin B6 544%
Chromium 100%	•	Vitamin B12 250%
Copper 190%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 400%
Iron 313%	•	Vitamin E 150%
Magnesium 123%	•	Vitamin K 138%
Manganese 450%	•	Thiamin 240%
Molybdenum 100%	•	Riboflavin 149%
Phosphorus 162%	•	Niacin 137%
Potassium 96%	•	Folate 149%
Selenium 200%	•	Pantothenic Acid 243%
Sodium 86%	•	Biotin 100%
Sulfur	•	Choline 154%
Zinc 256%

* Percent Daily Values are based on "connec's modified 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	Ultra Fine Scottish Oats	150	g	Powder	Bulk Powders	5000	£9.99	£0.30	33	542	91.7	16.50
2	Maltodextrin	100	g	Powder	Bulk Powders	5000	£12.25	£0.24	50	396	99.0	0.00
3	Pure Whey Protein	125	g	Powder	Bulk Powders	5000	£46.79	£1.17	40	503	6.3	100.00
4	Chia Seeds	15	g	Powder	Bulk Powders	1000	£12.49	£0.19	67	74	6.6	2.34
5	Flaxseed Powder	15	g	Powder	Bulk Powders	1000	£19.99	£0.30	67	80	4.3	2.75
6	Psyllium Husk Powder	10	g	Powder	Bulk Powders	1000	£13.25	£0.13	100	38	8.9	0.00
7	Canola Oil	45	ml	Liquid	Amazon	2500	£14.00	£0.25	56	404	0.0	0.00
8	Potassium Chloride	2	g	Powder	Amazon	227	£7.99	£0.07	114	0	0.0	0.00
9	Table Salt	2	g	Powder	Local	100	£1.00	£0.02	50	0	0.0	0.00
10	Choline Bitartrate	2	g	Powder	Bulk Powders	100	£3.75	£0.07	50	0	0.0	0.00
11	Calcium + Vitamin D3 + Vitamin K1 Capsules	2	pill	Pill	Bulk Powders	90	£7.99	£0.18	45	0	0.0	0.00
12	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	£18.49	£0.04	500	0	0.0	0.00
13	ZMA Capsules	1	pill	Pill	Bulk Powders	90	£10.99	£0.12	90	0	0.0	0.00
	Total						£178.97	£3.09		2035	216.7	121.59
	Target									2000	215.0	115.00
	% Reached									102%	101%	106%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2035		102%
Carbohydrates (g)	215	216.7		101%
Protein (g)	115	121.59		106%
Total Fat (g)	70	76.35		109%
Saturated Fat (g)	0	9.58
Monounsaturated Fat (g)	0	35.8
Polyunsaturated Fat (g)	0	22.96
Omega-3 Fatty Acids (g)	6	10.24		171%
Omega-6 Fatty Acids (g)	6	8.68	9	145%
Total Fiber (g)	28	30.3		108%
Soluble Fiber (g)	0	6
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3500	10000	117%
Vitamin B6 (mg)	1.3	7.1	100	544%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	2400	4000	400%
Vitamin E (IU)	20	30	1000	150%
Vitamin K (ug)	120	166		138%
Thiamin (mg)	1.2	2.885		240%
Riboflavin (mg)	1.3	1.938		149%
Niacin (mg)	16	21.907	35	137%
Folate (ug)	400	597	1000	149%
Pantothenic Acid (mg)	5	12.174		243%
Biotin (ug)	30	30		100%
Choline (mg)	550	845.138	3500	154%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.47	2.5	147%
Chloride (g)	2.3	2.229	3.6	97%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.71	10	190%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	25.055	45	313%
Magnesium (mg)	420	515.6		123%
Manganese (mg)	2.3	10.355	11	450%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.132	4	162%
Potassium (g)	2	1.912		96%
Selenium (ug)	55	110	400	200%
Sodium (g)	1	0.857	2.3	86%
Sulfur (g)	0	4.11
Zinc (mg)	11	28.17	40	256%

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Parent Recipes:	Author	Last Updated	Created
Oats, whey 'n maltodextrin	connec	13 Apr '14	13 Apr '14
This recipe	connec	8 Aug '14	13 Apr '14
Recipes based on this one:
Oats, whey 'n maltodextrin - cocoa	connec	1 Jan '15	21 Oct '14
Oats, whey 'n maltodextrin - nutella	connec	8 Aug '14	8 Aug '14

Oats, whey 'n maltodextrin - chia

Nutrition Facts

Nutrient Profile: connec's modified U.S. government DRI, male 19-50, 2000 caloriesChange

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