Name: Joel Soylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 50g Whey Protein Isolate; 155g Oat Flour/Powder; 110g Pre-cooked Masa (Masa Precocida); 10g NOW Foods Calcium/magnesium 1000/500 mg; 3.5g Iodised Salt; 2g Morton Salt Substitute (Potassium Chloride); 2g Choline bitartrate; 5g MSM Sulfur Powder; 44g Dark Cocoa Powder; 20g NOW Potassium Gluconate; 45g Brown Sugar; 36g GNC Mega Men® Sport - Vanilla Bean; 47g Soybean Oil

Amount		Ingredient	$ / day	Source
50	g	Whey Protein Isolate	$1.32	Amazon
155	g	Oat Flour/Powder	$0.08	Amazon
110	g	Pre-cooked Masa (Masa Precocida)	$0.55	Amazon
10	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.44	Amazon
3.5	g	Iodised Salt	$0.01	local
2	g	Morton Salt Substitute (Potassium Chloride)	$0.05	Amazon
2	g	Choline bitartrate	$0.02	Amazon
5	g	MSM Sulfur Powder	$0.29	Amazon
44	g	Dark Cocoa Powder	$3.49	Amazon
20	g	NOW Potassium Gluconate	$0.53	Amazon
45	g	Brown Sugar	$0.10	local
36	g	GNC Mega Men® Sport - Vanilla Bean	$1.67	GNC
47	g	Soybean Oil	$0.33	Amazon
Amounts for: Total Daily Cost:			$8.87	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 18% Protein, 31% Fat

Calories2005

% Daily Values*

108%

Total Carbohydrate271g

143%

Dietary Fiber 40g

112%

Protein95g

109%

Total Fat71g

Saturated Fat11g

Monounsaturated Fat15g

Polyunsaturated Fat32g

213%

Omega-3 Fatty Acids3g

168%

Omega-6 Fatty Acids29g

Cholesterol34mg

Calcium 145%	•	Vitamin A 203%
Chloride 141%	•	Vitamin B6 3858%
Chromium 343%	•	Vitamin B12 2083%
Copper 291%	•	Vitamin C 333%
Iodine 210%	•	Vitamin D 174%
Iron 177%	•	Vitamin E 186%
Magnesium 277%	•	Vitamin K 143%
Manganese 357%	•	Thiamin 4257%
Molybdenum 856%	•	Riboflavin 3858%
Phosphorus 100%	•	Niacin 327%
Potassium 151%	•	Folate 162%
Selenium 459%	•	Pantothenic Acid 1006%
Sodium 142%	•	Biotin 1000%
Sulfur 101%	•	Choline 159%
Zinc 272%

* 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 Isolate	50	g	Powder	Amazon	2270	$59.99	$1.32	45	196	0.0	44.64
2	Oat Flour/Powder	155	g	Powder	Amazon	22680	$11.62	$0.08	146	626	102.3	23.25
3	Pre-cooked Masa (Masa Precocida)	110	g	Powder	Amazon	2993	$15.08	$0.55	27	396	86.9	8.80
4	NOW Foods Calcium/magnesium 1000/500 mg	10	g	Powder	Amazon	227	$9.99	$0.44	23	0	0.0	0.00
5	Iodised Salt	3.5	g	Powder	local	500	$0.90	$0.01	143	0	0.0	0.00
6	Morton Salt Substitute (Potassium Chloride)	2	g	Powder	Amazon	532	$12.44	$0.05	266	0	0.0	0.00
7	Choline bitartrate	2	g	Powder	Amazon	500	$4.99	$0.02	250	0	0.0	0.00
8	MSM Sulfur Powder	5	g	Powder	Amazon	200	$11.46	$0.29	40	0	0.0	0.00
9	Dark Cocoa Powder	44	g	Powder	Amazon	226	$17.94	$3.49	5	88	26.4	8.80
10	NOW Potassium Gluconate	20	g	Powder	Amazon	454	$12.10	$0.53	23	0	0.0	0.00
11	Brown Sugar	45	g	Powder	local	907	$1.99	$0.10	20	153	40.5	0.00
12	GNC Mega Men® Sport - Vanilla Bean	36	g	Powder	GNC	1080	$49.99	$1.67	30	130	15.0	10.00
13	Soybean Oil	47	g	Liquid	Amazon	907	$6.35	$0.33	19	415	0.0	0.00
	Total						$214.84	$8.87		2005	271.1	95.49
	Target									2000	250.0	85.00
	% Reached									100%	108%	112%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2005	100%
Carbohydrates (g)	250	271.1	108%
Protein (g)	85	95.49	112%
Total Fat (g)	65	71.1	109%
Saturated Fat (g)		11
Monounsaturated Fat (g)		15.21
Polyunsaturated Fat (g)		32.23
Omega-3 Fatty Acids (g)	1.6	3.42	213%
Omega-6 Fatty Acids (g)	17	28.64	168%
Total Fiber (g)	28	40.1	143%
Soluble Fiber (g)		4.7
Insoluble Fiber (g)		5.4
Cholesterol (mg)	0	33.929

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6100	10000	203%
Vitamin B6 (mg)	1.3	50.2	100	3858%
Vitamin B12 (ug)	2.4	50		2083%
Vitamin C (mg)	90	300	2000	333%
Vitamin D (IU)	600	1044	4000	174%
Vitamin E (IU)	20	37	1000	186%
Vitamin K (ug)	120	171		143%
Thiamin (mg)	1.2	51.085		4257%
Riboflavin (mg)	1.3	50.155		3858%
Niacin (mg)	16	52.325	35	327%
Folate (ug)	400	650	1000	162%
Pantothenic Acid (mg)	5	50.31		1006%
Biotin (ug)	30	300		1000%
Choline (mg)	550	876.345	3500	159%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.45	2.5	145%
Chloride (g)	2.3	3.233	3.6	141%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.62	10	291%
Iodine (ug)	150	315	1100	210%
Iron (mg)	8	14.12	45	177%
Magnesium (mg)	420	1162.1		277%
Manganese (mg)	2.3	8.2	11	357%
Molybdenum (ug)	45	385	2000	856%
Phosphorus (g)	0.7	0.702	4	100%
Potassium (g)	3.5	5.268		151%
Selenium (ug)	55	253	400	459%
Sodium (g)	1.5	2.124	2.3	142%
Sulfur (g)	2	2.02		101%
Zinc (mg)	11	29.96	40	272%

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Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	3 Sep '14
Allison Soylent	allisond	3 Sep '14	3 Sep '14
This recipe	allisond	3 Sep '14	3 Sep '14

Joel 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