Name: Emily's Phantasmagorical Soylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 180g Fine Powdered Oats; 80g Whey Protein Isolate; 30g Macro Chia Seeds; 35ml Extra Virgin Olive Oil (Fat profile needs updating); 4g Psyllium Husk Powder; 5g NOW Foods Lecithin Granules; 7g Orange Triad + Greens; 4g Iodised Salt; 30g Maltodextrin; 30g Palatinose; 0.2g Vitamin B12 (Cyanocobalamin); 0.2g Vitamin A; 10g Potassium Gluconate; 0.25ml Thorne Research, Vitamin D/K2; 3g Calcium Citrate

Amount		Ingredient	$ / day	Source
180	g	Fine Powdered Oats	$1.40	Bulk Nutrients
80	g	Whey Protein Isolate	$2.56	Bulk Nutrients
30	g	Macro Chia Seeds	$0.96	local
35	ml	Extra Virgin Olive Oil (Fat profile needs updating)	$0.35	local
4	g	Psyllium Husk Powder	$0.06	local
5	g	NOW Foods Lecithin Granules	$0.12	local
7	g	Orange Triad + Greens	$0.59	Bodybuilding.com
4	g	Iodised Salt	$0.01	Local
30	g	Maltodextrin	$0.24	Nutrients Direct
30	g	Palatinose	$0.30	Ebay (MyProtein EStore - Shipping is cheaper)
0.2	g	Vitamin B12 (Cyanocobalamin)	$0.12	Purebulk
0.2	g	Vitamin A	$0.03	PureBulk
10	g	Potassium Gluconate	$0.32	Pure Bulk
0.25	ml	Thorne Research, Vitamin D/K2	$0.29	iHerb
3	g	Calcium Citrate	$0.16	iHerb
Amounts for: Total Daily Cost:			$7.50	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

43% Carb, 24% Protein, 33% Fat

Calories1712

% Daily Values*

179%

Total Carbohydrate179g

114%

Dietary Fiber 34g

125%

Protein100g

135%

Total Fat61g

Saturated Fat9g

Monounsaturated Fat28g

Polyunsaturated Fat15g

116%

Omega-3 Fatty Acids6g

55%

Omega-6 Fatty Acids9g

Cholesterol14mg

Calcium 142%	•	Vitamin A 214%
Chloride 115%	•	Vitamin B6 1260%
Chromium 107%	•	Vitamin B12 231%
Copper 252%	•	Vitamin C 306%
Iodine 219%	•	Vitamin D 301%
Iron 131%	•	Vitamin E 140%
Magnesium 127%	•	Vitamin K 137%
Manganese 433%	•	Thiamin 1451%
Molybdenum 353%	•	Riboflavin 1253%
Phosphorus 227%	•	Niacin 328%
Potassium 84%	•	Folate 110%
Selenium 293%	•	Pantothenic Acid 1118%
Sodium 121%	•	Biotin 509%
Sulfur 245%	•	Choline 252%
Zinc 147%

* Percent Daily Values are based on "Emily, Moderate Weight Loss, US RDI modified by examine.". 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	Fine Powdered Oats	180	g	Powder	Bulk Nutrients	5000	$39.00	$1.40	28	691	104.6	21.78
2	Whey Protein Isolate	80	g	Powder	Bulk Nutrients	1000	$32.00	$2.56	13	307	0.7	73.12
3	Macro Chia Seeds	30	g	Powder	local	250	$8.00	$0.96	8	146	12.6	4.96
4	Extra Virgin Olive Oil (Fat profile needs updating)	35	ml	Liquid	local	1000	$10.00	$0.35	29	284	0.0	0.00
5	Psyllium Husk Powder	4	g	Powder	local	500	$7.99	$0.06	125	15	3.6	0.00
6	NOW Foods Lecithin Granules	5	g	Powder	local	250	$5.85	$0.12	50	35	0.5	0.00
7	Orange Triad + Greens	7	g	Powder	Bodybuilding.com	413	$34.69	$0.59	59	8	0.5	0.51
8	Iodised Salt	4	g	Powder	Local	500	$0.90	$0.01	125	0	0.0	0.00
9	Maltodextrin	30	g	Powder	Nutrients Direct	1000	$8.00	$0.24	33	113	27.9	0.00
10	Palatinose	30	g	Powder	Ebay (MyProtein EStore - Shipping is cheaper)	5000	$50.00	$0.30	167	113	28.5	0.00
11	Vitamin B12 (Cyanocobalamin)	0.2	g	Powder	Purebulk	10	$5.75	$0.12	50	0	0.0	0.00
12	Vitamin A	0.2	g	Powder	PureBulk	100	$14.50	$0.03	500	0	0.0	0.00
13	Potassium Gluconate	10	g	Powder	Pure Bulk	500	$15.75	$0.32	50	0	0.0	0.00
14	Thorne Research, Vitamin D/K2	0.25	ml	Liquid	iHerb	30	$35.00	$0.29	120	0	0.0	0.00
15	Calcium Citrate	3	g	Powder	iHerb	227	$12.00	$0.16	76	0	0.0	0.00
	Total						$279.43	$7.50		1712	178.9	100.37
	Target									1700	100.0	80.00
	% Reached									101%	179%	125%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1700	1712	101%
Carbohydrates (g)	100	178.9	179%
Protein (g)	80	100.37	125%
Total Fat (g)	45	60.71	135%
Saturated Fat (g)	0	8.88
Monounsaturated Fat (g)	0	27.85
Polyunsaturated Fat (g)	0	14.64
Omega-3 Fatty Acids (g)	5	5.78	116%
Omega-6 Fatty Acids (g)	16	8.86	55%
Total Fiber (g)	30	34.2	114%
Soluble Fiber (g)	15	11.1	74%
Insoluble Fiber (g)	15	19.6	131%
Cholesterol (mg)	0	14.036

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6408	10000	214%
Vitamin B6 (mg)	1.3	16.4	100	1260%
Vitamin B12 (ug)	1000	2308.2		231%
Vitamin C (mg)	100	306	2000	306%
Vitamin D (IU)	2000	6018	10000	301%
Vitamin E (IU)	20	28	400	140%
Vitamin K (ug)	1000	1373		137%
Thiamin (mg)	1.2	17.416		1451%
Riboflavin (mg)	1.3	16.294		1253%
Niacin (mg)	20	65.56	500	328%
Folate (ug)	400	438	1000	110%
Pantothenic Acid (mg)	5	55.92		1118%
Biotin (ug)	30	153		509%
Choline (mg)	550	1383.916	3500	252%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.42	2	142%
Chloride (g)	2.3	2.65	3.6	115%
Chromium (ug)	35	38		107%
Copper (mg)	0.9	2.272	10	252%
Iodine (ug)	150	329	500	219%
Iron (mg)	8	10.4879	45	131%
Magnesium (mg)	420	534.4	600	127%
Manganese (mg)	2.3	9.951	11	433%
Molybdenum (ug)	45	159	500	353%
Phosphorus (g)	0.7	1.586	4	227%
Potassium (g)	3.5	2.935		84%
Selenium (ug)	55	161	400	293%
Sodium (g)	1.5	1.821	2.3	121%
Sulfur (g)	2	4.9		245%
Zinc (mg)	20	29.3827	40	147%

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Emily's Phantasmagorical Soylent

Nutrition Facts

Nutrient Profile: Emily, Moderate Weight Loss, US RDI modified by examine.Change

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