Name: My Soylent Recipe v1.0.9 - Lunch Only
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 25g Oat Flour/Powder; 35g Soy Protein Isolate; 35g Brown Sugar; 10g Ground Flax Seed; 10g Hershey's Cocoa Powder - Special Dark; 6g Soy Lecithin Granules; 3g Potassium Citrate; 2g MSM Sulfur Powder; 1g Magnesium Citrate Powder; 1g Calcium Carbonate; 1g Iodized Table Salt; 20g Olive Oil; 10g Coconut Oil; 1pill Rainbow Light Men's Multivitamin

Amount		Ingredient	$ / day	Source
25	g	Oat Flour/Powder	$0.06	Honeyville Farms
35	g	Soy Protein Isolate	$0.29	Honeyville Farms
35	g	Brown Sugar	$0.05	CostCo
10	g	Ground Flax Seed	$0.08	Amazon
10	g	Hershey's Cocoa Powder - Special Dark	$0.13	Amazon
6	g	Soy Lecithin Granules	$0.12	Amazon
3	g	Potassium Citrate	$0.10	Amazon
2	g	MSM Sulfur Powder	$0.05	Amazon
1	g	Magnesium Citrate Powder	$0.02	Amazon
1	g	Calcium Carbonate	$0.01	Amazon
1	g	Iodized Table Salt	$0.00	Publix
20	g	Olive Oil	$0.10	CostCo
10	g	Coconut Oil	$0.10	Wilderness Family Naturals
1	pill	Rainbow Light Men's Multivitamin	$0.12	Amazon
Amounts for: Total Daily Cost:			$1.22	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

31% Carb, 20% Protein, 49% Fat

Calories753

% Daily Values*

35%

Total Carbohydrate59g

30%

Dietary Fiber 8g

33%

Protein37g

34%

Total Fat42g

Saturated Fat13g

Monounsaturated Fat16g

Polyunsaturated Fat6g

155%

Omega-3 Fatty Acids2g

20%

Omega-6 Fatty Acids3g

Cholesterol0mg

Calcium 56%	•	Vitamin A 167%
Chloride 28%	•	Vitamin B6 1929%
Chromium 571%	•	Vitamin B12 1042%
Copper 247%	•	Vitamin C 133%
Iodine 30%	•	Vitamin D 133%
Iron 109%	•	Vitamin E 472%
Magnesium 60%	•	Vitamin K 103%
Manganese 141%	•	Thiamin 2111%
Molybdenum 278%	•	Riboflavin 1926%
Phosphorus 42%	•	Niacin 161%
Potassium 37%	•	Folate 204%
Selenium 384%	•	Pantothenic Acid 503%
Sodium 66%	•	Biotin 500%
Sulfur 36%	•	Choline 37%
Zinc 193%

* 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	25	g	Powder	Honeyville Farms	22680	$54.48	$0.06	907	110	14.8	3.67
2	Soy Protein Isolate	35	g	Powder	Honeyville Farms	19958	$166.48	$0.29	570	138	0.0	30.00
3	Brown Sugar	35	g	Powder	CostCo	3175	$4.39	$0.05	91	131	35.0	0.00
4	Ground Flax Seed	10	g	Powder	Amazon	1812	$14.00	$0.08	181	53	2.9	1.80
5	Hershey's Cocoa Powder - Special Dark	10	g	Powder	Amazon	1356	$17.00	$0.13	136	20	6.0	2.00
6	Soy Lecithin Granules	6	g	Powder	Amazon	1812	$35.00	$0.12	302	45	0.8	0.00
7	Potassium Citrate	3	g	Powder	Amazon	1000	$35.00	$0.10	333	0	0.0	0.00
8	MSM Sulfur Powder	2	g	Powder	Amazon	1000	$25.00	$0.05	500	0	0.0	0.00
9	Magnesium Citrate Powder	1	g	Powder	Amazon	1000	$19.96	$0.02	1000	0	0.0	0.00
10	Calcium Carbonate	1	g	Powder	Amazon	340	$4.00	$0.01	340	0	0.0	0.00
11	Iodized Table Salt	1	g	Powder	Publix	737	$0.45	$0.00	737	0	0.0	0.00
12	Olive Oil	20	g	Liquid	CostCo	5480	$26.79	$0.10	274	170	0.0	0.00
13	Coconut Oil	10	g	Liquid	Wilderness Family Naturals	17291	$166.42	$0.10	1729	86	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						$586.97	$1.22		753	59.4	37.47
	Target									2239	168.0	112.00
	% Reached									34%	35%	33%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2239	753	34%
Carbohydrates (g)	168	59.4	35%
Protein (g)	112	37.47	33%
Total Fat (g)	124	41.73	34%
Saturated Fat (g)	0	12.81
Monounsaturated Fat (g)	0	15.9
Polyunsaturated Fat (g)	0	5.84
Omega-3 Fatty Acids (g)	1.6	2.48	155%
Omega-6 Fatty Acids (g)	17	3.36	20%
Total Fiber (g)	28	8.3	30%
Soluble Fiber (g)	0	0.8
Insoluble Fiber (g)	0	0.9
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	25.1	100	1929%
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	94	1000	472%
Vitamin K (ug)	120	124		103%
Thiamin (mg)	1.2	25.335		2111%
Riboflavin (mg)	1.3	25.041		1926%
Niacin (mg)	16	25.685	35	161%
Folate (ug)	400	817	1000	204%
Pantothenic Acid (mg)	5	25.149		503%
Biotin (ug)	30	150		500%
Choline (mg)	550	204.309	3500	37%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.56	2.5	56%
Chloride (g)	2.3	0.64	3.6	28%
Chromium (ug)	35	200		571%
Copper (mg)	0.9	2.22	10	247%
Iodine (ug)	150	45	1100	30%
Iron (mg)	8	8.7454	45	109%
Magnesium (mg)	420	250.6		60%
Manganese (mg)	2.3	3.25	11	141%
Molybdenum (ug)	45	125	2000	278%
Phosphorus (g)	0.7	0.297	4	42%
Potassium (g)	3.5	1.3		37%
Selenium (ug)	55	211	400	384%
Sodium (g)	1.5	0.997	2.3	66%
Sulfur (g)	2	0.72		36%
Zinc (mg)	11	21.2319	40	193%

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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	19 Aug '15
This recipe	mcervin3	8 Jan '16	19 Aug '15

My Soylent Recipe v1.0.9 - 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