Name: Copy of Chewable Soylent v3.0 [drink][zero grit][rolled oats][delicious!] - 1800 kcal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 21/2 cups rolled oats (celiacs look for gluten-free oats); 3 scoop CytoSport 100% Whey Protein - Vanilla; 1 tsp Potassium Citrate; 1/2 tsp Iodised Salt; 1/2 tsp Choline bitartrate; 1/4 cup Canola Oil; 2 piece Kirkland Calcium Chews (caramel or chocolate); 1 piece Kirkland Signature Daily Multi Vitamins & Minerals Tablets

Amount		Volume		Ingredient	$ / day	Source
240	g	2½	cups	rolled oats (celiacs look for gluten-free oats)	$0.42	Costco
108	g	3	scoop	CytoSport 100% Whey Protein - Vanilla	$1.90	Costco
6	g	1	tsp	Potassium Citrate	$0.18	Amazon
4	g	½	tsp	Iodised Salt	$0.00	local
2	g	½	tsp	Choline bitartrate	$0.06	Amazon
50	g	¼	cup	Canola Oil	$0.12	local
2	pill	2	piece	Kirkland Calcium Chews (caramel or chocolate)	$0.13	Costco\|Amazon
1	pill	1	piece	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Costco\|Amazon
Amounts for: Total Daily Cost:					$2.85	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

39% Carb, 24% Protein, 37% Fat

Calories1812

% Daily Values*

72%

Total Carbohydrate181g

87%

Dietary Fiber 24g

132%

Protein112g

116%

Total Fat75g

Saturated Fat9g

Monounsaturated Fat32g

Polyunsaturated Fat14g

299%

Omega-3 Fatty Acids5g

86%

Omega-6 Fatty Acids15g

Cholesterol210mg

Calcium 162%	•	Vitamin A 117%
Chloride 130%	•	Vitamin B6 172%
Chromium 100%	•	Vitamin B12 250%
Copper 207%	•	Vitamin C 100%
Iodine 225%	•	Vitamin D 133%
Iron 354%	•	Vitamin E 199%
Magnesium 103%	•	Vitamin K 121%
Manganese 476%	•	Thiamin 225%
Molybdenum 100%	•	Riboflavin 168%
Phosphorus 190%	•	Niacin 142%
Potassium 103%	•	Folate 144%
Selenium 226%	•	Pantothenic Acid 253%
Sodium 132%	•	Biotin 100%
Sulfur 177%	•	Choline 167%
Zinc 179%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 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	rolled oats (celiacs look for gluten-free oats)	240	g	Powder	Costco	4536	$7.89	$0.42	19	910	165.6	31.44
2	CytoSport 100% Whey Protein - Vanilla	108	g	Powder	Costco	2722	$47.99	$1.90	25	420	9.0	81.00
3	Potassium Citrate	6	g	Powder	Amazon	1000	$30.00	$0.18	167	0	0.0	0.00
4	Iodised Salt	4	g	Powder	local	737	$0.77	$0.00	184	0	0.0	0.00
5	Choline bitartrate	2	g	Powder	Amazon	1000	$31.96	$0.06	500	0	0.0	0.00
6	Canola Oil	50	g	Liquid	local	1344	$3.24	$0.12	27	442	0.0	0.00
7	Kirkland Calcium Chews (caramel or chocolate)	2	pill	Pill	Costco\|Amazon	180	$12.00	$0.13	90	40	6.0	0.00
8	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Costco\|Amazon	500	$12.69	$0.03	500	0	0.0	0.00
	Total						$146.54	$2.85		1812	180.6	112.44
	Target									2000	250.0	85.00
	% Reached									91%	72%	132%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1812	91%
Carbohydrates (g)	250	180.6	72%
Protein (g)	85	112.44	132%
Total Fat (g)	65	75.1	116%
Saturated Fat (g)		9.2
Monounsaturated Fat (g)		31.5
Polyunsaturated Fat (g)		14
Omega-3 Fatty Acids (g)	1.6	4.79	299%
Omega-6 Fatty Acids (g)	17	14.58	86%
Total Fiber (g)	28	24.2	87%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	210

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3500	10000	117%
Vitamin B6 (mg)	1.3	2.2	100	172%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	40	1000	199%
Vitamin K (ug)	120	145		121%
Thiamin (mg)	1.2	2.7		225%
Riboflavin (mg)	1.3	2.18		168%
Niacin (mg)	16	22.64	35	142%
Folate (ug)	400	577	1000	144%
Pantothenic Acid (mg)	5	12.64		253%
Biotin (ug)	30	30		100%
Choline (mg)	550	917.06	3500	167%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.62	2.5	162%
Chloride (g)	2.3	2.997	3.6	130%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.86	10	207%
Iodine (ug)	150	338	1100	225%
Iron (mg)	8	28.32	45	354%
Magnesium (mg)	420	431.4		103%
Manganese (mg)	2.3	10.94	11	476%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.333	4	190%
Potassium (g)	3.5	3.589		103%
Selenium (ug)	55	124	400	226%
Sodium (g)	1.5	1.979	2.3	132%
Sulfur (g)	2	3.54		177%
Zinc (mg)	11	19.64	40	179%

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Copy of Chewable Soylent v3.0 [drink][zero grit][rolled oats][delicious!] - 1800 kcal

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change