Name: PSMF Soylent (Flavoured Protien + Adequate Fibre)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 242g Whey Protein Isolate (Choc Honeycomb); 3ml Extra Virgin Olive Oil; 22g Psyllium Husk Powder; 2g NOW Foods Lecithin Granules; 5g Orange Triad + Greens; 3g Iodised Salt; 1pill Vitamin D; 0.25ml Vitamin K; 0.2g Vitamin B12 (Cyanocobalamin); 11g Potassium Gluconate; 1/8 tsp Xanthan Gum; 1ml Oil, canola; 1ml Oil, coconut; 4g Now Ultra Fish Oil; 10g Cocoa, dry powder, unsweetened; 0.1g chromium picolinate

Amount		Volume		Ingredient	$ / day	Source
242	g			Whey Protein Isolate (Choc Honeycomb)	$7.74	Bulk Nutrients
3	ml			Extra Virgin Olive Oil	$0.03	local
22	g			Psyllium Husk Powder	$0.35	local
2	g			NOW Foods Lecithin Granules	$0.05	local
5	g			Orange Triad + Greens	$0.42	Bodybuilding.com
3	g			Iodised Salt	$0.01	Local
1	pill			Vitamin D	$0.04	iHerb
0.25	ml			Vitamin K	$0.54	iHerb
0.2	g			Vitamin B12 (Cyanocobalamin)	$0.12	Purebulk
11	g			Potassium Gluconate	$0.35	Pure Bulk
1	g	⅛	tsp	Xanthan Gum	$0.04	Amazon
1	ml			Oil, canola	$0.00
1	ml			Oil, coconut	$0.00
4	g			Now Ultra Fish Oil	$0.83	iHerb
10	g			Cocoa, dry powder, unsweetened	$0.00
0.1	g			chromium picolinate	$0.00
Amounts for: Total Daily Cost:					$10.51	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

11% Carb, 77% Protein, 12% Fat

Calories1138

% Daily Values*

376%

Total Carbohydrate30g

69%

Dietary Fiber 21g

165%

Protein215g

210%

Total Fat15g

Saturated Fat5g

Monounsaturated Fat4g

Polyunsaturated Fat3g

62%

Omega-3 Fatty Acids3g

Omega-6 Fatty Acids0.56g

Cholesterol66mg

Calcium 147%	•	Vitamin A 61%
Chloride 79%	•	Vitamin B6 1057%
Chromium 26%	•	Vitamin B12 223%
Copper 375%	•	Vitamin C 218%
Iodine 156%	•	Vitamin D 136%
Iron 23%	•	Vitamin E 134%
Magnesium 95%	•	Vitamin K 1016%
Manganese 70%	•	Thiamin 1086%
Molybdenum 40%	•	Riboflavin 1025%
Phosphorus 166%	•	Niacin 324%
Potassium 100%	•	Folate 81%
Selenium 248%	•	Pantothenic Acid 1009%
Sodium 116%	•	Biotin 364%
Sulfur 577%	•	Choline 183%
Zinc 163%

* Percent Daily Values are based on "Rainbow Spacedancer DRI with PSMF Macros". 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	Whey Protein Isolate (Choc Honeycomb)	242	g	Powder	Bulk Nutrients	1000	$32.00	$7.74	4	909	4.1	212.23
2	Extra Virgin Olive Oil	3	ml	Liquid	local	1000	$10.00	$0.03	333	24	0.0	0.00
3	Psyllium Husk Powder	22	g	Powder	local	500	$7.99	$0.35	23	83	19.6	0.00
4	NOW Foods Lecithin Granules	2	g	Powder	local	250	$5.85	$0.05	125	14	0.2	0.00
5	Orange Triad + Greens	5	g	Powder	Bodybuilding.com	413	$34.69	$0.42	83	5	0.4	0.36
6	Iodised Salt	3	g	Powder	Local	500	$0.90	$0.01	167	0	0.0	0.00
7	Vitamin D	1	pill	Pill	iHerb	180	$7.26	$0.04	180	0	0.0	0.00
8	Vitamin K	0.25	ml	Liquid	iHerb	30	$64.90	$0.54	120	0	0.0	0.00
9	Vitamin B12 (Cyanocobalamin)	0.2	g	Powder	Purebulk	10	$5.75	$0.12	50	0	0.0	0.00
10	Potassium Gluconate	11	g	Powder	Pure Bulk	500	$15.75	$0.35	45	0	0.0	0.00
11	Xanthan Gum	1	g	Powder	Amazon	454	$15.95	$0.04	454	3	0.8	0.00
12	Oil, canola	1	ml	Liquid		0	$0.00	$0.00	0	9	0.0	0.00
13	Oil, coconut	1	ml	Liquid		0	$0.00	$0.00	0	9	0.0	0.00
14	Now Ultra Fish Oil	4	g	Pill	iHerb	180	$37.35	$0.83	45	48	0.0	0.00
15	Cocoa, dry powder, unsweetened	10	g	Powder		0	$0.00	$0.00	0	33	5.0	2.43
16	chromium picolinate	0.1	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
	Total						$238.39	$10.51		1138	30.1	215.03
	Target									614	8.0	130.00
	% Reached									185%	376%	165%
	Safe Maximum									1000	20.0	150.00
	% Max Reached									114%	150%	143%

Macro	Target	Recipe	Max	%
Calories (kcal)	614	1138	1000	185%
Carbohydrates (g)	8	30.1	20	376%
Protein (g)	130	215.03	150	165%
Total Fat (g)	7	14.71		210%
Saturated Fat (g)	0	4.84
Monounsaturated Fat (g)	0	4.32
Polyunsaturated Fat (g)	0	3.48
Omega-3 Fatty Acids (g)	5	3.12		62%
Omega-6 Fatty Acids (g)	16	0.56		4%
Total Fiber (g)	30	20.8		69%
Soluble Fiber (g)	15	0.8		5%
Insoluble Fiber (g)	15	0		0%
Cholesterol (mg)	0	66.155

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	1818	10000	61%
Vitamin B6 (mg)	1.3	13.7	100	1057%
Vitamin B12 (ug)	1000	2226.6		223%
Vitamin C (mg)	100	218	2000	218%
Vitamin D (IU)	2000	2728	10000	136%
Vitamin E (IU)	20	27	400	134%
Vitamin K (ug)	1000	10159		1016%
Thiamin (mg)	1.2	13.027		1086%
Riboflavin (mg)	1.3	13.324		1025%
Niacin (mg)	20	64.722	500	324%
Folate (ug)	400	325	1000	81%
Pantothenic Acid (mg)	5	50.459		1009%
Biotin (ug)	30	109		364%
Choline (mg)	550	1005.713	3500	183%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.47	2	147%
Chloride (g)	2.3	1.816	3.6	79%
Chromium (ug)	35	9		26%
Copper (mg)	0.9	3.375	10	375%
Iodine (ug)	150	234	500	156%
Iron (mg)	8	1.8698	45	23%
Magnesium (mg)	420	400.9	600	95%
Manganese (mg)	2.3	1.615	11	70%
Molybdenum (ug)	45	18	500	40%
Phosphorus (g)	0.7	1.161	4	166%
Potassium (g)	3.5	3.502		100%
Selenium (ug)	55	136	400	248%
Sodium (g)	1.5	1.733	2.3	116%
Sulfur (g)	2	11.54		577%
Zinc (mg)	20	32.6925	40	163%

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PSMF Soylent (Flavoured Protien + Adequate Fibre)

Nutrition Facts

Nutrient Profile: Rainbow Spacedancer DRI with PSMF MacrosChange

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