Name: Soylent, As close to Min RDA for nutrients, Male 100kg, Moderate Exercise, Weight Loss
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 125g Oats, Fine Powdered; 20g Waxy Maize Starch; 14.5g Potassium Gluconate; 14g Lecithin; 10g Psyllium Husk; 2g MSM Sulfur; 6pill Omega 3 Supplement (Fish Oil); 0.3pill Vitamin D3; 0g Max's Super Whey Protein Blend Choc Blitz; 2.7g Iodised Salt; 100g Micellar Casein - bulkpowders.com; 5g Nutritional Yeast; 5g *Wheat Grass; 0.1pill Chromium Picolinate; 0.1g vitamin c crystals, powder; 0.1pill Zinc Tablets, Now Foods; 22g Almond Meal; 0.1pill Vitamin - Swisse Men's Ultivite; 0.1g Magnesium Carbonate/Oxide; 1.3g Table Salt; 0ml Oil, Olive; 45g Chia Seeds, Earth Circle Organics; 15g Oil, coconut, Organic; 120g Honey; 200g Organic Blue (Purple) Corn Masa Flour

Amount		Ingredient	$ / day	Source
125	g	Oats, Fine Powdered	$1.00	Bulk Powders
20	g	Waxy Maize Starch	$0.17	Bulk Powders
14.5	g	Potassium Gluconate	$0.39	iherb
14	g	Lecithin	$0.49	iHerb
10	g	Psyllium Husk	$0.31	Bulk Powders
2	g	MSM Sulfur	$0.11	bulk nutrients
6	pill	Omega 3 Supplement (Fish Oil)	$0.26	Woolworths
0.3	pill	Vitamin D3	$0.01	Chemist Warehouse
0	g	Max's Super Whey Protein Blend Choc Blitz	$0.00	Supplement Shop
2.7	g	Iodised Salt	$0.00	local
100	g	Micellar Casein - bulkpowders.com	$2.13	Bulk Powders
5	g	Nutritional Yeast	$0.17	iHerb
5	g	*Wheat Grass	$0.27	iHerb
0.1	pill	Chromium Picolinate	$0.00	iHerb
0.1	g	vitamin c crystals, powder	$0.00	iHerb
0.1	pill	Zinc Tablets, Now Foods	$0.00	iHerb
22	g	Almond Meal	$0.35	Woolworths
0.1	pill	Vitamin - Swisse Men's Ultivite	$0.01	Chemist Warehouse
0.1	g	Magnesium Carbonate/Oxide	$0.02	Health Food Shop
1.3	g	Table Salt	$0.01	Coles
0	ml	Oil, Olive	$0.00	Coles/Woolworths
45	g	Chia Seeds, Earth Circle Organics	$1.24	iHerb
15	g	Oil, coconut, Organic	$0.31	iHerb
120	g	Honey	$0.00
200	g	Organic Blue (Purple) Corn Masa Flour	$1.08	iHerb
Amounts for: Total Daily Cost:			$8.36	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

56% Carb, 20% Protein, 24% Fat

Calories2639

% Daily Values*

132%

Total Carbohydrate383g

174%

Dietary Fiber 61g

89%

Protein134g

113%

Total Fat73g

Saturated Fat22g

Monounsaturated Fat18g

Polyunsaturated Fat28g

361%

Omega-3 Fatty Acids11g

531%

Omega-6 Fatty Acids16g

Cholesterol25mg

Calcium 352%	•	Vitamin A 96%
Chloride 102%	•	Vitamin B6 687%
Chromium 108%	•	Vitamin B12 253%
Copper 171%	•	Vitamin C 221%
Iodine 95%	•	Vitamin D 107%
Iron 199%	•	Vitamin E 115%
Magnesium 152%	•	Vitamin K 106%
Manganese 356%	•	Thiamin 596%
Molybdenum 206%	•	Riboflavin 495%
Phosphorus 255%	•	Niacin 171%
Potassium 117%	•	Folate 115%
Selenium 190%	•	Pantothenic Acid 148%
Sodium 116%	•	Biotin 100%
Sulfur 161%	•	Choline 102%
Zinc 171%

* Percent Daily Values are based on "Songy's U.S. government DRI, male 19-50, 2322 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	Oats, Fine Powdered	125	g	Powder	Bulk Powders	4500	$36.00	$1.00	36	458	77.3	13.38
2	Waxy Maize Starch	20	g	Powder	Bulk Powders	4500	$39.00	$0.17	225	70	17.6	0.00
3	Potassium Gluconate	14.5	g	Powder	iherb	454	$12.10	$0.39	31	0	0.0	0.00
4	Lecithin	14	g	Powder	iHerb	454	$16.00	$0.49	32	98	1.4	0.00
5	Psyllium Husk	10	g	Powder	Bulk Powders	450	$14.00	$0.31	45	20	7.7	0.46
6	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
7	Omega 3 Supplement (Fish Oil)	6	pill	Pill	Woolworths	400	$17.00	$0.26	67	0	0.0	0.00
8	Vitamin D3	0.3	pill	Pill	Chemist Warehouse	400	$19.99	$0.01	1333	0	0.0	0.00
9	Max's Super Whey Protein Blend Choc Blitz	0	g	Powder	Supplement Shop	4000	$128.00	$0.00		0	0.0	0.00
10	Iodised Salt	2.7	g	Powder	local	500	$0.90	$0.00	185	0	0.0	0.00
11	Micellar Casein - bulkpowders.com	100	g	Powder	Bulk Powders	4500	$96.00	$2.13	45	369	3.8	85.00
12	Nutritional Yeast	5	g	Powder	iHerb	284	$9.45	$0.17	57	19	1.6	2.81
13	*Wheat Grass	5	g	Powder	iHerb	255	$13.60	$0.27	51	22	2.5	1.25
14	Chromium Picolinate	0.1	pill	Pill	iHerb	250	$10.91	$0.00	2500	0	0.0	0.00
15	vitamin c crystals, powder	0.1	g	Powder	iHerb	227	$10.91	$0.00	2270	0	0.0	0.00
16	Zinc Tablets, Now Foods	0.1	pill	Pill	iHerb	250	$10.18	$0.00	2500	0	0.0	0.00
17	Almond Meal	22	g	Powder	Woolworths	400	$6.44	$0.35	18	128	4.4	4.82
18	Vitamin - Swisse Men's Ultivite	0.1	pill	Pill	Chemist Warehouse	150	$19.99	$0.01	1500	0	0.0	0.00
19	Magnesium Carbonate/Oxide	0.1	g	Powder	Health Food Shop	125	$30.00	$0.02	1250	0	0.0	0.00
20	Table Salt	1.3	g	Powder	Coles	750	$3.18	$0.01	577	0	0.0	0.00
21	Oil, Olive	0	ml	Liquid	Coles/Woolworths	4000	$19.99	$0.00		0	0.0	0.00
22	Chia Seeds, Earth Circle Organics	45	g	Powder	iHerb	340	$9.38	$1.24	8	219	19.0	7.44
23	Oil, coconut, Organic	15	g	Paste	iHerb	1530	$32.02	$0.31	102	129	0.0	0.00
24	Honey	120	g	Powder		0	$0.00	$0.00	0	365	98.9	0.36
25	Organic Blue (Purple) Corn Masa Flour	200	g	Powder	iHerb	907	$4.88	$1.08	5	742	148.7	18.56
	Total						$573.92	$8.36		2639	382.7	134.08
	Target									2322	290.0	150.00
	% Reached									114%	132%	89%
	Safe Maximum									2700	0.0	0.00
	% Max Reached									98%	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2322	2639	2700	114%
Carbohydrates (g)	290	382.7		132%
Protein (g)	150	134.08		89%
Total Fat (g)	65	73.14		113%
Saturated Fat (g)	0	22.4
Monounsaturated Fat (g)	0	17.67
Polyunsaturated Fat (g)	0	28.09
Omega-3 Fatty Acids (g)	3	10.83		361%
Omega-6 Fatty Acids (g)	3	15.92		531%
Total Fiber (g)	35	61		174%
Soluble Fiber (g)	0	6.2
Insoluble Fiber (g)	0	25.2
Cholesterol (mg)	0	24.72

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	2500	2410	3000	96%
Vitamin B6 (mg)	1.3	8.9	100	687%
Vitamin B12 (ug)	2.4	6.1	3000	253%
Vitamin C (mg)	90	199	300	221%
Vitamin D (IU)	300	320	2000	107%
Vitamin E (IU)	15	17	100	115%
Vitamin K (ug)	80	85	120	106%
Thiamin (mg)	1.2	7.156		596%
Riboflavin (mg)	1.3	6.433	200	495%
Niacin (mg)	16	27.385	35	171%
Folate (ug)	400	458	1000	115%
Pantothenic Acid (mg)	5	7.395	1200	148%
Biotin (ug)	30	30		100%
Choline (mg)	550	561.422	3000	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.6	2.11	1	352%
Chloride (g)	2.3	2.342	3.6	102%
Chromium (ug)	35	38	200	108%
Copper (mg)	0.9	1.542	7	171%
Iodine (ug)	150	143	1100	95%
Iron (mg)	8	15.927	25	199%
Magnesium (mg)	420	637.1	1100	152%
Manganese (mg)	2.3	8.184	11	356%
Molybdenum (ug)	45	93	2000	206%
Phosphorus (g)	0.7	1.785	4	255%
Potassium (g)	3.5	4.107	4.7	117%
Selenium (ug)	55	105	400	190%
Sodium (g)	1.5	1.747	2.3	116%
Sulfur (g)	2	3.22		161%
Zinc (mg)	9.5	16.207	15	171%

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Parent Recipes:	Author	Last Updated	Created
Female 55kg, Moderate Exercise	Songy	23 Dec '14	17 Nov '14
This recipe	Songy	21 Oct '15	17 Nov '14
Recipes based on this one:
Male 100kg, Moderate Exercise, Weight Loss	Songy	13 Apr '15	15 Mar '15

Soylent, As close to Min RDA for nutrients, Male 100kg, Moderate Exercise, Weight Loss

Nutrition Facts

Nutrient Profile: Songy's U.S. government DRI, male 19-50, 2322 caloriesChange

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Nutrient Profile: Songy's U.S. government DRI, male 19-50, 2322 calories Change