Name: Fresh Soylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1 cup Whole Grain Oats; 1 piece Banana medium (7" long, 118g); 40g Dates, medjool; 110g Kiwifruit, gold, raw; 51g Nuts, almond butter, plain, without salt added; 40g Hemp protein powder; 10g Biona Essential Organic Oil Blend; 20g Oil, olive, salad or cooking; 1pill Vitashine Vegan Vitamin D3; 4g Nutritional Yeast; 30g Spinach, raw; 2pill Solgar Calcium + Magnesium + Zinc; 2.8g Salt, table

Amount		Volume		Ingredient	£ / day	Source
100	g	1	cup	Whole Grain Oats	£0.40	Fairprice
5	portion	1	piece	Banana medium (7" long, 118g)	£1.42	Fruit man
40	g			Dates, medjool	£0.00
110	g			Kiwifruit, gold, raw	£0.00
51	g			Nuts, almond butter, plain, without salt added	£0.00
40	g			Hemp protein powder	£0.46	Real Food Store
10	g			Biona Essential Organic Oil Blend	£0.24	Amazon
20	g			Oil, olive, salad or cooking	£0.16
1	pill			Vitashine Vegan Vitamin D3	£0.11
4	g			Nutritional Yeast	£0.13	iHerb
30	g			Spinach, raw	£0.00
2	pill			Solgar Calcium + Magnesium + Zinc	£0.10	FarmaciaSoler
2.8	g			Salt, table	£0.00
Amounts for: Total Daily Cost:					£3.01	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

54% Carb, 12% Protein, 34% Fat

Calories1864

% Daily Values*

105%

Total Carbohydrate262g

157%

Dietary Fiber 44g

70%

Protein60g

109%

Total Fat71g

Saturated Fat7g

Monounsaturated Fat36g

Polyunsaturated Fat19g

259%

Omega-3 Fatty Acids6g

2519%

Omega-6 Fatty Acids17g

Cholesterol0mg

Calcium 107%	•	Vitamin A 111%
Chloride 1%	•	Vitamin B6 434%
Chromium 0%	•	Vitamin B12 100%
Copper 280%	•	Vitamin C 195%
Iodine 0%	•	Vitamin D 417%
Iron 194%	•	Vitamin E 119%
Magnesium 230%	•	Vitamin K 143%
Manganese 358%	•	Thiamin 239%
Molybdenum 56%	•	Riboflavin 247%
Phosphorus 139%	•	Niacin 154%
Potassium 149%	•	Folate 148%
Selenium 89%	•	Pantothenic Acid 68%
Sodium 76%	•	Biotin 0%
Sulfur 26%	•	Choline 24%
Zinc 174%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)". 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	Whole Grain Oats	100	g	Powder	Fairprice	1000	£4.00	£0.40	10	400	65.0	17.50
2	Banana medium (7" long, 118g)	5	portion	Paste	Fruit man	6	£1.70	£1.42	1	525	135.0	6.50
3	Dates, medjool	40	g	Powder		0	£0.00	£0.00	0	111	30.0	0.72
4	Kiwifruit, gold, raw	110	g	Powder		0	£0.00	£0.00	0	66	15.7	1.35
5	Nuts, almond butter, plain, without salt added	51	g	Powder		0	£0.00	£0.00	0	313	9.6	10.69
6	Hemp protein powder	40	g	Powder	Real Food Store	2000	£22.79	£0.46	50	160	3.2	20.00
7	Biona Essential Organic Oil Blend	10	g	Powder	Amazon	500	£11.78	£0.24	50	90	0.8	0.01
8	Oil, olive, salad or cooking	20	g	Powder		1000	£8.00	£0.16	50	177	0.0	0.00
9	Vitashine Vegan Vitamin D3	1	pill	Powder		60	£6.65	£0.11	60	0	0.0	0.00
10	Nutritional Yeast	4	g	Powder	iHerb	284	£9.45	£0.13	71	15	1.3	2.25
11	Spinach, raw	30	g	Powder		0	£0.00	£0.00	0	7	1.1	0.86
12	Solgar Calcium + Magnesium + Zinc	2	pill	Pill	FarmaciaSoler	250	£12.05	£0.10	125	0	0.0	0.00
13	Salt, table	2.8	g	Powder		0	£0.00	£0.00	0	0	0.0	0.00
	Total						£76.42	£3.01		1864	261.5	59.89
	Target									2000	250.0	85.00
	% Reached									93%	105%	70%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	1864		93%
Carbohydrates (g)	250	261.5		105%
Protein (g)	85	59.89		70%
Total Fat (g)	65	70.87		109%
Saturated Fat (g)	0	7.26
Monounsaturated Fat (g)	0	35.92
Polyunsaturated Fat (g)	2.89	19.06	22.22	660%
Omega-3 Fatty Acids (g)	2.22	5.74		259%
Omega-6 Fatty Acids (g)	0.67	16.88		2519%
Total Fiber (g)	28	44.1		157%
Soluble Fiber (g)	0	6.9
Insoluble Fiber (g)	0	15.1
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3330	10000	111%
Vitamin B6 (mg)	1.3	5.6	100	434%
Vitamin B12 (ug)	2.4	2.4		100%
Vitamin C (mg)	90	176	2000	195%
Vitamin D (IU)	600	2500	4000	417%
Vitamin E (IU)	20	24	1000	119%
Vitamin K (ug)	120	171		143%
Thiamin (mg)	1.2	2.873		239%
Riboflavin (mg)	1.3	3.208		247%
Niacin (mg)	16	24.678	35	154%
Folate (ug)	400	591	1000	148%
Pantothenic Acid (mg)	5	3.379		68%
Biotin (ug)	30	0		0%
Choline (mg)	550	129.801	3500	24%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.07	2.5	107%
Chloride (g)	2.3	0.011	3.6	1%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	2.523	10	280%
Iodine (ug)	150	0	1100	0%
Iron (mg)	8	15.4931	45	194%
Magnesium (mg)	420	965.7		230%
Manganese (mg)	2.3	8.241	11	358%
Molybdenum (ug)	45	25	2000	56%
Phosphorus (g)	0.7	0.971	4	139%
Potassium (g)	2.7	4.016		149%
Selenium (ug)	55	49	400	89%
Sodium (g)	1.5	1.142	2.3	76%
Sulfur (g)	2	0.51		26%
Zinc (mg)	11	19.1327	40	174%

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Fresh Soylent

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

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