Name: Jon's Soylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1pill Equate Complete Multivitamin (Adults Under 50); 2pill Equate Calcium Citrate + D; 2g CVS/Pharmacy MSM 1000mg; 2pill Solaray Choline 600mg; 1g Vitamin K supplement; 140g Wheat flour, whole-grain; 70g Gold Medal Unbleached All-Purpose Flour; 60g Oat Flour/Powder; 140g EAS Soy Protein Powder, Chocolate; 6g CVS Easy Fiber; 5g Morton Lite Salt Mixture; 1g Emergen-C; 7ml Flaxseed Oil; 45ml Sunflower Oil; 1.5g Bob's Red Mill Xanthan Gum

Amount		Ingredient	$ / day	Source
1	pill	Equate Complete Multivitamin (Adults Under 50)	$0.08	Wal-Mart
2	pill	Equate Calcium Citrate + D	$0.10
2	g	CVS/Pharmacy MSM 1000mg	$0.27
2	pill	Solaray Choline 600mg	$0.26
1	g	Vitamin K supplement	$0.05	Vitamin Shoppe
140	g	Wheat flour, whole-grain	$0.62
70	g	Gold Medal Unbleached All-Purpose Flour	$0.09
60	g	Oat Flour/Powder	$0.29	Bob's Red Mill (4x 22oz)
140	g	EAS Soy Protein Powder, Chocolate	$2.20
6	g	CVS Easy Fiber	$0.29	CVS/Pharmacy
5	g	Morton Lite Salt Mixture	$0.02	Wal*Mart
1	g	Emergen-C	$0.68
7	ml	Flaxseed Oil	$0.17	Amazon
45	ml	Sunflower Oil	$0.06
1.5	g	Bob's Red Mill Xanthan Gum	$0.08
Amounts for: Total Daily Cost:			$5.26	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 19% Protein, 30% Fat

Calories2046

% Daily Values*

104%

Total Carbohydrate260g

101%

Dietary Fiber 28g

115%

Protein98g

104%

Total Fat67g

Saturated Fat8g

Monounsaturated Fat13g

Polyunsaturated Fat37g

245%

Omega-3 Fatty Acids4g

200%

Omega-6 Fatty Acids34g

Cholesterol0mg

Calcium 104%	•	Vitamin A 117%
Chloride 118%	•	Vitamin B6 290%
Chromium 103%	•	Vitamin B12 368%
Copper 146%	•	Vitamin C 193%
Iodine 243%	•	Vitamin D 150%
Iron 457%	•	Vitamin E 259%
Magnesium 80%	•	Vitamin K 105%
Manganese 454%	•	Thiamin 222%
Molybdenum 367%	•	Riboflavin 174%
Phosphorus 114%	•	Niacin 199%
Potassium 97%	•	Folate 144%
Selenium 294%	•	Pantothenic Acid 225%
Sodium 113%	•	Biotin 100%
Sulfur 142%	•	Choline 120%
Zinc 153%

* 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	Equate Complete Multivitamin (Adults Under 50)	1	pill	Pill	Wal-Mart	100	$8.00	$0.08	100	0	0.0	0.00
2	Equate Calcium Citrate + D	2	pill	Pill		120	$5.99	$0.10	60	0	0.0	0.00
3	CVS/Pharmacy MSM 1000mg	2	g	Pill		60	$7.99	$0.27	30	0	0.0	0.00
4	Solaray Choline 600mg	2	pill	Pill		100	$12.99	$0.26	50	0	0.0	0.00
5	Vitamin K supplement	1	g	Pill	Vitamin Shoppe	100	$4.99	$0.05	100	0	0.0	0.00
6	Wheat flour, whole-grain	140	g	Powder		907	$3.99	$0.62	6	476	100.8	18.49
7	Gold Medal Unbleached All-Purpose Flour	70	g	Powder		2260	$2.99	$0.09	32	233	51.3	7.00
8	Oat Flour/Powder	60	g	Powder	Bob's Red Mill (4x 22oz)	2495	$12.19	$0.29	42	264	35.5	8.82
9	EAS Soy Protein Powder, Chocolate	140	g	Powder		635	$9.99	$2.20	5	573	63.6	63.64
10	CVS Easy Fiber	6	g	Powder	CVS/Pharmacy	245	$11.99	$0.29	41	26	6.9	0.00
11	Morton Lite Salt Mixture	5	g	Powder	Wal*Mart	311	$1.20	$0.02	62	0	0.0	0.00
12	Emergen-C	1	g	Powder		9	$6.00	$0.68	9	3	0.7	0.00
13	Flaxseed Oil	7	ml	Liquid	Amazon	662	$16.16	$0.17	95	62	0.0	0.00
14	Sunflower Oil	45	ml	Liquid		5000	$6.96	$0.06	111	405	0.0	0.00
15	Bob's Red Mill Xanthan Gum	1.5	g	Powder		226	$11.49	$0.08	151	5	1.2	0.00
	Total						$122.92	$5.26		2046	260.0	97.95
	Target									2000	250.0	85.00
	% Reached									102%	104%	115%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2046	102%
Carbohydrates (g)	250	260	104%
Protein (g)	85	97.95	115%
Total Fat (g)	65	67.28	104%
Saturated Fat (g)		7.58
Monounsaturated Fat (g)		12.64
Polyunsaturated Fat (g)		36.58
Omega-3 Fatty Acids (g)	1.6	3.92	245%
Omega-6 Fatty Acids (g)	17	34.03	200%
Total Fiber (g)	28	28.4	101%
Soluble Fiber (g)		6.9
Insoluble Fiber (g)		2.1
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3513	10000	117%
Vitamin B6 (mg)	1.3	3.8	100	290%
Vitamin B12 (ug)	2.4	8.8		368%
Vitamin C (mg)	90	174	2000	193%
Vitamin D (IU)	600	900	4000	150%
Vitamin E (IU)	20	52	1000	259%
Vitamin K (ug)	120	126		105%
Thiamin (mg)	1.2	2.666		222%
Riboflavin (mg)	1.3	2.264		174%
Niacin (mg)	16	31.768	35	199%
Folate (ug)	400	576	1000	144%
Pantothenic Acid (mg)	5	11.248		225%
Biotin (ug)	30	30		100%
Choline (mg)	550	661.724	3500	120%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.04	2.5	104%
Chloride (g)	2.3	2.705	3.6	118%
Chromium (ug)	35	36		103%
Copper (mg)	0.9	1.314	10	146%
Iodine (ug)	150	364	1100	243%
Iron (mg)	8	36.5644	45	457%
Magnesium (mg)	420	335		80%
Manganese (mg)	2.3	10.451	11	454%
Molybdenum (ug)	45	165	2000	367%
Phosphorus (g)	0.7	0.796	4	114%
Potassium (g)	3.5	3.384		97%
Selenium (ug)	55	162	400	294%
Sodium (g)	1.5	1.69	2.3	113%
Sulfur (g)	2	2.84		142%
Zinc (mg)	11	16.7873	40	153%

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Jon's Soylent

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