Name: My Soylent Recipe v1.0.9 - Breakfast/Lunch Only
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 50g Oat Flour/Powder; 70g Soy Protein Isolate; 70g Brown Sugar; 20g Ground Flax Seed; 20g Hershey's Cocoa Powder - Special Dark; 12g Soy Lecithin Granules; 6g Potassium Citrate; 4g MSM Sulfur Powder; 2g NOW Foods Magnesium Citrate Powder; 2g Calcium Carbonate; 2g Iodized Table Salt; 40g Olive Oil; 20g Coconut Oil; 1pill Rainbow Light Men's Multivitamin

Amount		Ingredient	$ / day	Source
50	g	Oat Flour/Powder	$0.12	Honeyville Farms
70	g	Soy Protein Isolate	$0.58	Honeyville Farms
70	g	Brown Sugar	$0.10	CostCo
20	g	Ground Flax Seed	$0.15	Amazon
20	g	Hershey's Cocoa Powder - Special Dark	$0.25	Amazon
12	g	Soy Lecithin Granules	$0.23	Amazon
6	g	Potassium Citrate	$0.21	Amazon
4	g	MSM Sulfur Powder	$0.10	Amazon
2	g	NOW Foods Magnesium Citrate Powder	$0.05	Amazon
2	g	Calcium Carbonate	$0.02	Amazon
2	g	Iodized Table Salt	$0.00	Publix
40	g	Olive Oil	$0.20	CostCo
20	g	Coconut Oil	$0.19	Wilderness Family Naturals
1	pill	Rainbow Light Men's Multivitamin	$0.12	Amazon
Amounts for: Total Daily Cost:			$2.33	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

31% Carb, 20% Protein, 49% Fat

Calories1506

% Daily Values*

71%

Total Carbohydrate119g

59%

Dietary Fiber 17g

67%

Protein75g

67%

Total Fat83g

Saturated Fat26g

Monounsaturated Fat32g

Polyunsaturated Fat12g

310%

Omega-3 Fatty Acids5g

40%

Omega-6 Fatty Acids7g

Cholesterol0mg

Calcium 106%	•	Vitamin A 167%
Chloride 56%	•	Vitamin B6 1934%
Chromium 571%	•	Vitamin B12 1042%
Copper 271%	•	Vitamin C 133%
Iodine 60%	•	Vitamin D 133%
Iron 219%	•	Vitamin E 794%
Magnesium 121%	•	Vitamin K 123%
Manganese 196%	•	Thiamin 2139%
Molybdenum 389%	•	Riboflavin 1929%
Phosphorus 85%	•	Niacin 165%
Potassium 74%	•	Folate 208%
Selenium 404%	•	Pantothenic Acid 506%
Sodium 133%	•	Biotin 500%
Sulfur 72%	•	Choline 71%
Zinc 204%

* Percent Daily Values are based on "Exercise 3/wk Maintain 145 lbs 30/20/50". 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	Oat Flour/Powder	50	g	Powder	Honeyville Farms	22680	$54.48	$0.12	454	220	29.6	7.35
2	Soy Protein Isolate	70	g	Powder	Honeyville Farms	19958	$166.48	$0.58	285	275	0.0	60.00
3	Brown Sugar	70	g	Powder	CostCo	3175	$4.39	$0.10	45	263	70.0	0.00
4	Ground Flax Seed	20	g	Powder	Amazon	1812	$14.00	$0.15	91	107	5.8	3.60
5	Hershey's Cocoa Powder - Special Dark	20	g	Powder	Amazon	1356	$17.00	$0.25	68	40	12.0	4.00
6	Soy Lecithin Granules	12	g	Powder	Amazon	1812	$35.00	$0.23	151	90	1.5	0.00
7	Potassium Citrate	6	g	Powder	Amazon	1000	$35.00	$0.21	167	0	0.0	0.00
8	MSM Sulfur Powder	4	g	Powder	Amazon	1000	$25.00	$0.10	250	0	0.0	0.00
9	NOW Foods Magnesium Citrate Powder	2	g	Powder	Amazon	227	$6.00	$0.05	114	0	0.0	0.00
10	Calcium Carbonate	2	g	Powder	Amazon	340	$4.00	$0.02	170	0	0.0	0.00
11	Iodized Table Salt	2	g	Powder	Publix	737	$0.45	$0.00	369	0	0.0	0.00
12	Olive Oil	40	g	Liquid	CostCo	5480	$26.79	$0.20	137	340	0.0	0.00
13	Coconut Oil	20	g	Liquid	Wilderness Family Naturals	17291	$166.42	$0.19	865	171	0.0	0.00
14	Rainbow Light Men's Multivitamin	1	pill	Pill	Amazon	150	$18.00	$0.12	150	0	0.0	0.00
	Total						$573.01	$2.33		1506	118.9	74.95
	Target									2239	168.0	112.00
	% Reached									67%	71%	67%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2239	1506	67%
Carbohydrates (g)	168	118.9	71%
Protein (g)	112	74.95	67%
Total Fat (g)	124	83.45	67%
Saturated Fat (g)	0	25.61
Monounsaturated Fat (g)	0	31.81
Polyunsaturated Fat (g)	0	11.69
Omega-3 Fatty Acids (g)	1.6	4.97	310%
Omega-6 Fatty Acids (g)	17	6.73	40%
Total Fiber (g)	28	16.6	59%
Soluble Fiber (g)	0	1.5
Insoluble Fiber (g)	0	1.8
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	25.1	100	1934%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	90	120	2000	133%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	159	1000	794%
Vitamin K (ug)	120	148		123%
Thiamin (mg)	1.2	25.67		2139%
Riboflavin (mg)	1.3	25.082		1929%
Niacin (mg)	16	26.37	35	165%
Folate (ug)	400	833	1000	208%
Pantothenic Acid (mg)	5	25.298		506%
Biotin (ug)	30	150		500%
Choline (mg)	550	388.619	3500	71%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.06	2.5	106%
Chloride (g)	2.3	1.28	3.6	56%
Chromium (ug)	35	200		571%
Copper (mg)	0.9	2.44	10	271%
Iodine (ug)	150	90	1100	60%
Iron (mg)	8	17.4907	45	219%
Magnesium (mg)	420	507		121%
Manganese (mg)	2.3	4.5	11	196%
Molybdenum (ug)	45	175	2000	389%
Phosphorus (g)	0.7	0.595	4	85%
Potassium (g)	3.5	2.6		74%
Selenium (ug)	55	222	400	404%
Sodium (g)	1.5	1.995	2.3	133%
Sulfur (g)	2	1.45		72%
Zinc (mg)	11	22.4639	40	204%

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Parent Recipes:	Author	Last Updated	Created
Bulk Version My Soylent Recipe v0.5	mcervin3	6 Oct '13	24 Sep '13
Bulk Version My Soylent Recipe v0.7	mcervin3	23 Oct '13	23 Oct '13
Bulk Version My Soylent Recipe v0.8.1	mcervin3	14 Nov '13	10 Dec '13
Bulk Version My Soylent Recipe v1.0.2	mcervin3	11 Dec '13	11 Jan '14
Bulk Version My Soylent Recipe v1.0.3	mcervin3	11 Jan '14	13 Mar '14
Bulk Version My Soylent Recipe v1.0.4	mcervin3	21 Mar '14	31 Mar '14
Bulk Version My Soylent Recipe v1.0.5	mcervin3	31 Mar '14	1 Jun '14
My Soylent Recipe v1.0.6	mcervin3	29 Dec '14	25 May '15
My Soylent Recipe v1.0.9	mcervin3	25 May '15	25 May '15
This recipe	mcervin3	25 May '15	25 May '15

My Soylent Recipe v1.0.9 - Breakfast/Lunch Only

Nutrition Facts

Nutrient Profile: Exercise 3/wk Maintain 145 lbs 30/20/50Change

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Nutrient Profile: Exercise 3/wk Maintain 145 lbs 30/20/50 Change