Name: Hacker School 1800 Iteration 1
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 120g Bob's Red Mill Whole Grain Oat Flour; 85g Trader Joe's Unflavored Soy Protein; 85g Oil, canola; 75g Light Brown Sugar; 25g Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4); 20g Rodelle Baking Cocoa; 15g Bob's Red Mill Soy Lecithin Granules; 2g Iodized Salt

Amount		Ingredient	$ / day	Source
120	g	Bob's Red Mill Whole Grain Oat Flour	$1.88	Amazon
85	g	Trader Joe's Unflavored Soy Protein	$1.50	Trader Joe's
85	g	Oil, canola	$0.00
75	g	Light Brown Sugar	$0.23	Safeway
25	g	Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	$0.09	Amazon
20	g	Rodelle Baking Cocoa	$0.43	Amazon
15	g	Bob's Red Mill Soy Lecithin Granules	$0.32	Amazon
2	g	Iodized Salt	$0.00	local
Amounts for: Total Daily Cost:			$4.45	Add Ingredients to Amazon Cart

Iteration 1 of my 1800 cal Soylent mix, based on Hackerschool.

Of course, this one isn't even close to 1800 cal, but that's what future iterations are for.

I use Canola oil because I'm not afraid of rapeseed, and I like the price and flavor.

I dropped the EmergenC and the Potassium because I've got multivitamins for that. The goal of my recipe is to not micromanage

Nutrition Facts

Amount Per Day

32% Carb, 18% Protein, 50% Fat

Calories2157

% Daily Values*

77%

Total Carbohydrate172g

86%

Dietary Fiber 24g

84%

Protein95g

240%

Total Fat120g

Saturated Fat12g

Monounsaturated Fat61g

Polyunsaturated Fat41g

833%

Omega-3 Fatty Acids13g

159%

Omega-6 Fatty Acids27g

Cholesterol0mg

Calcium 111%	•	Vitamin A 171%
Chloride 53%	•	Vitamin B6 183%
Chromium 167%	•	Vitamin B12 256%
Copper 502%	•	Vitamin C 69%
Iodine 102%	•	Vitamin D 68%
Iron 455%	•	Vitamin E 228%
Magnesium 173%	•	Vitamin K 132%
Manganese 435%	•	Thiamin 232%
Molybdenum 931%	•	Riboflavin 155%
Phosphorus 262%	•	Niacin 148%
Potassium 36%	•	Folate 119%
Selenium 196%	•	Pantothenic Acid 218%
Sodium 117%	•	Biotin 1026%
Sulfur 12%	•	Choline 96%
Zinc 224%

* Percent Daily Values are based on "AutoDMC's Weight Loss Profile, 1800 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	Bob's Red Mill Whole Grain Oat Flour	120	g	Powder	Amazon	2492	$39.00	$1.88	21	486	78.8	19.50
2	Trader Joe's Unflavored Soy Protein	85	g	Powder	Trader Joe's	908	$15.99	$1.50	11	322	0.0	67.41
3	Oil, canola	85	g	Liquid		0	$0.00	$0.00	0	751	0.0	0.00
4	Light Brown Sugar	75	g	Powder	Safeway	900	$2.79	$0.23	12	281	73.5	0.00
5	Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	25	g	Powder	Amazon	3628	$12.44	$0.09	145	123	7.3	4.81
6	Rodelle Baking Cocoa	20	g	Powder	Amazon	700	$15.10	$0.43	35	79	11.7	3.63
7	Bob's Red Mill Soy Lecithin Granules	15	g	Powder	Amazon	1800	$38.62	$0.32	120	114	0.9	0.00
8	Iodized Salt	2	g	Powder	local	500	$0.90	$0.00	250	0	0.0	0.00
	Total						$124.84	$4.45		2157	172.2	95.35
	Target									1800	225.0	113.00
	% Reached									120%	77%	84%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1800	2157	120%
Carbohydrates (g)	225	172.2	77%
Protein (g)	113	95.35	84%
Total Fat (g)	50	120.03	240%
Saturated Fat (g)	0	12.43
Monounsaturated Fat (g)	0	61.28
Polyunsaturated Fat (g)	0	40.53
Omega-3 Fatty Acids (g)	1.6	13.33	833%
Omega-6 Fatty Acids (g)	17	27.06	159%
Total Fiber (g)	28	24.2	86%
Soluble Fiber (g)	0	7.4
Insoluble Fiber (g)	0	10.8
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5129	10000	171%
Vitamin B6 (mg)	1.3	2.4	100	183%
Vitamin B12 (ug)	2.4	6.2		256%
Vitamin C (mg)	90	62	2000	69%
Vitamin D (IU)	600	410	4000	68%
Vitamin E (IU)	20	46	1000	228%
Vitamin K (ug)	120	158		132%
Thiamin (mg)	1.2	2.79		232%
Riboflavin (mg)	1.3	2.011		155%
Niacin (mg)	16	23.611	35	148%
Folate (ug)	400	476	1000	119%
Pantothenic Acid (mg)	5	10.89		218%
Biotin (ug)	30	308		1026%
Choline (mg)	550	528.696	3500	96%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.11	2.5	111%
Chloride (g)	2.3	1.213	3.6	53%
Chromium (ug)	35	59		167%
Copper (mg)	0.9	4.519	10	502%
Iodine (ug)	150	152	1100	102%
Iron (mg)	8	36.4292	45	455%
Magnesium (mg)	420	725.6		173%
Manganese (mg)	2.3	10.007	11	435%
Molybdenum (ug)	45	419	2000	931%
Phosphorus (g)	0.7	1.835	4	262%
Potassium (g)	3.5	1.273		36%
Selenium (ug)	55	108	400	196%
Sodium (g)	1.5	1.759	2.3	117%
Sulfur (g)	2	0.24		12%
Zinc (mg)	11	24.6682	40	224%

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Parent Recipes:	Author	Last Updated	Created
2potatoes Hacker School - Not Modified	2potatoes	8 Jun '14	30 Oct '14
This recipe	AutoDMC	30 Oct '14	30 Oct '14
Recipes based on this one:
Copy of Hacker School 1800 Iteration 2	AutoDMC	30 Oct '14	30 Oct '14

Hacker School 1800 Iteration 1

Nutrition Facts

Nutrient Profile: AutoDMC's Weight Loss Profile, 1800 caloriesChange

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Nutrient Profile: AutoDMC's Weight Loss Profile, 1800 calories Change