Name: Female 55kg, Moderate Exercise
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 18g Waxy Maize Starch; 6.3g Potassium Gluconate; 10.5g Lecithin; 0.5g MSM Sulfur; 4pill Omega 3 Supplement (Fish Oil); 0.25pill Vitamin D3; 17g Seaweed, spirulina, dried; 0.1pill Swisse Women's Ultivite; 25g Max's Super Whey Protein Blend Choc Blitz; 2.7g Iodised Salt; 58g Micellar Casein - bulkpowders.com; 4g Nutritional Yeast; 4g *Wheat Grass; 0.09pill Chromium Picolinate; 0.05g vitamin c crystals, powder; 23g Almond Meal; 200g Organic Blue (Purple) Corn Masa Flour; 45g Oats, Fine Powdered; 46g Chia Seeds, Earth Circle Organics; 10g Oil, coconut, Organic

Amount		Ingredient	$ / day	Source
18	g	Waxy Maize Starch	$0.16	Bulk Powders
6.3	g	Potassium Gluconate	$0.17	iherb
10.5	g	Lecithin	$0.37	iHerb
0.5	g	MSM Sulfur	$0.03	bulk nutrients
4	pill	Omega 3 Supplement (Fish Oil)	$0.17	Woolworths
0.25	pill	Vitamin D3	$0.01	Chemist Warehouse
17	g	Seaweed, spirulina, dried	$0.76	Bulk Powders
0.1	pill	Swisse Women's Ultivite	$0.03	Chemist Warehouse
25	g	Max's Super Whey Protein Blend Choc Blitz	$0.80	Supplement Shop
2.7	g	Iodised Salt	$0.00	local
58	g	Micellar Casein - bulkpowders.com	$1.24	Bulk Powders
4	g	Nutritional Yeast	$0.13	iHerb
4	g	*Wheat Grass	$0.21	iHerb
0.09	pill	Chromium Picolinate	$0.00	iHerb
0.05	g	vitamin c crystals, powder	$0.00	iHerb
23	g	Almond Meal	$0.37	Woolworths
200	g	Organic Blue (Purple) Corn Masa Flour	$1.08	iHerb
45	g	Oats, Fine Powdered	$0.36	Bulk Powders
46	g	Chia Seeds, Earth Circle Organics	$1.27	iHerb
10	g	Oil, coconut, Organic	$0.21	iHerb
Amounts for: Total Daily Cost:			$7.37	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 24% Protein, 28% Fat

Calories1866

% Daily Values*

99%

Total Carbohydrate233g

159%

Dietary Fiber 41g

100%

Protein118g

115%

Total Fat60g

Saturated Fat17g

Monounsaturated Fat15g

Polyunsaturated Fat24g

342%

Omega-3 Fatty Acids10g

404%

Omega-6 Fatty Acids12g

Cholesterol16mg

Calcium 251%	•	Vitamin A 114%
Chloride 99%	•	Vitamin B6 932%
Chromium 100%	•	Vitamin B12 315%
Copper 249%	•	Vitamin C 164%
Iodine 97%	•	Vitamin D 94%
Iron 96%	•	Vitamin E 117%
Magnesium 163%	•	Vitamin K 109%
Manganese 291%	•	Thiamin 774%
Molybdenum 98%	•	Riboflavin 646%
Phosphorus 231%	•	Niacin 198%
Potassium 105%	•	Folate 98%
Selenium 184%	•	Pantothenic Acid 164%
Sodium 90%	•	Biotin 47%
Sulfur 102%	•	Choline 100%
Zinc 109%

* Percent Daily Values are based on "Medical Website research, female 19-30, Moderate Exercise, 55kg". 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	Waxy Maize Starch	18	g	Powder	Bulk Powders	4500	$39.00	$0.16	250	63	15.8	0.00
2	Potassium Gluconate	6.3	g	Powder	iherb	454	$12.10	$0.17	72	0	0.0	0.00
3	Lecithin	10.5	g	Powder	iHerb	454	$16.00	$0.37	43	74	1.1	0.00
4	MSM Sulfur	0.5	g	Powder	bulk nutrients	250	$14.00	$0.03	500	0	0.0	0.00
5	Omega 3 Supplement (Fish Oil)	4	pill	Pill	Woolworths	400	$17.00	$0.17	100	0	0.0	0.00
6	Vitamin D3	0.25	pill	Pill	Chemist Warehouse	400	$19.99	$0.01	1600	0	0.0	0.00
7	Seaweed, spirulina, dried	17	g	Powder	Bulk Powders	900	$40.00	$0.76	53	49	4.1	9.77
8	Swisse Women's Ultivite	0.1	pill	Pill	Chemist Warehouse	150	$39.99	$0.03	1500	0	0.0	0.00
9	Max's Super Whey Protein Blend Choc Blitz	25	g	Powder	Supplement Shop	4000	$128.00	$0.80	160	96	2.0	19.80
10	Iodised Salt	2.7	g	Powder	local	500	$0.90	$0.00	185	0	0.0	0.00
11	Micellar Casein - bulkpowders.com	58	g	Powder	Bulk Powders	4500	$96.00	$1.24	78	214	2.2	49.30
12	Nutritional Yeast	4	g	Powder	iHerb	284	$9.45	$0.13	71	15	1.3	2.25
13	*Wheat Grass	4	g	Powder	iHerb	255	$13.60	$0.21	64	18	2.0	1.00
14	Chromium Picolinate	0.09	pill	Pill	iHerb	250	$10.91	$0.00	2778	0	0.0	0.00
15	vitamin c crystals, powder	0.05	g	Powder	iHerb	227	$10.91	$0.00	4540	0	0.0	0.00
16	Almond Meal	23	g	Powder	Woolworths	400	$6.44	$0.37	17	133	4.6	5.04
17	Organic Blue (Purple) Corn Masa Flour	200	g	Powder	iHerb	907	$4.88	$1.08	5	730	152.6	18.56
18	Oats, Fine Powdered	45	g	Powder	Bulk Powders	4500	$36.00	$0.36	100	165	27.8	4.81
19	Chia Seeds, Earth Circle Organics	46	g	Powder	iHerb	340	$9.38	$1.27	7	224	19.4	7.61
20	Oil, coconut, Organic	10	g	Paste	iHerb	1530	$32.02	$0.21	153	86	0.0	0.00
	Total						$556.57	$7.37		1866	232.7	118.14
	Target									1885	236.0	118.00
	% Reached									99%	99%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1885	1866		99%
Carbohydrates (g)	236	232.7		99%
Protein (g)	118	118.14		100%
Total Fat (g)	52	59.74		115%
Saturated Fat (g)	0	16.51
Monounsaturated Fat (g)	0	14.64
Polyunsaturated Fat (g)	0	24.17
Omega-3 Fatty Acids (g)	3	10.25		342%
Omega-6 Fatty Acids (g)	3	12.13		404%
Total Fiber (g)	26	41.3	38	159%
Soluble Fiber (g)	0	6.2
Insoluble Fiber (g)	0	25.5
Cholesterol (mg)	0	16.48

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	1850	2110	2500	114%
Vitamin B6 (mg)	1.3	12.1	100	932%
Vitamin B12 (ug)	2.4	7.5		315%
Vitamin C (mg)	75	123	300	164%
Vitamin D (IU)	300	282	2000	94%
Vitamin E (IU)	15	18	100	117%
Vitamin K (ug)	60	65	120	109%
Thiamin (mg)	1.1	8.517		774%
Riboflavin (mg)	1.3	8.404	50	646%
Niacin (mg)	14	27.766	50	198%
Folate (ug)	400	393	1000	98%
Pantothenic Acid (mg)	5	8.196	1200	164%
Biotin (ug)	30	14		47%
Choline (mg)	425	424.088	3000	100%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.6	1.5	1	251%
Chloride (g)	1.8	1.782	3.6	99%
Chromium (ug)	25	25	200	100%
Copper (mg)	0.9	2.238	6	249%
Iodine (ug)	150	146	1100	97%
Iron (mg)	18	17.3192	25	96%
Magnesium (mg)	310	506.5	550	163%
Manganese (mg)	1.8	5.233	11	291%
Molybdenum (ug)	34	33	150	98%
Phosphorus (g)	0.6	1.389	3	231%
Potassium (g)	2.64	2.779	3.6	105%
Selenium (ug)	42	77	300	184%
Sodium (g)	1.5	1.354	2.3	90%
Sulfur (g)	2	2.03		102%
Zinc (mg)	8	8.7348	40	109%

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Parent Recipes:	Author	Last Updated	Created
This recipe	Songy	23 Dec '14	15 Nov '14
Recipes based on this one:
Soylent, As close to Min RDA for nutrients, Male 100kg, Moderate Exercise, Weight Loss	Songy	21 Oct '15	17 Nov '14
Male 100kg, Moderate Exercise, Weight Loss	Songy	13 Apr '15	15 Mar '15

Female 55kg, Moderate Exercise

Nutrition Facts

Nutrient Profile: Medical Website research, female 19-30, Moderate Exercise, 55kgChange

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Nutrient Profile: Medical Website research, female 19-30, Moderate Exercise, 55kg Change