Name: Bulking v3 (Enough fibre for %100 soylent)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 190g Fine Powdered Oats; 165g Whey Protein Isolate; 50g Macro Chia Seeds; 70ml Extra Virgin Olive Oil; 30g Psyllium Husk Powder; 5g NOW Foods Lecithin Granules; 9g Orange Triad + Greens; 4g Iodised Salt; 1pill Vitamin D; 1pill Vitamin K; 40g Maltodextrin; 40g Palatinose; 0.2g Vitamin B12 (methylcobalamin); 13g Potassium Gluconate; 1/8 tsp Xanthan Gum; 35ml Oil, canola; 35ml Oil, coconut; 1g Now Foods Calcium Citrate; 25g Oat (10) GentleFibre (10) Banana (5) Powder

Amount		Volume		Ingredient	$ / day	Source
190	g			Fine Powdered Oats	$1.48	Bulk Nutrients
165	g			Whey Protein Isolate	$5.28	Bulk Nutrients
50	g			Macro Chia Seeds	$1.60	local
70	ml			Extra Virgin Olive Oil	$0.70	local
30	g			Psyllium Husk Powder	$0.48	local
5	g			NOW Foods Lecithin Granules	$0.12	local
9	g			Orange Triad + Greens	$0.76	Bodybuilding.com
4	g			Iodised Salt	$0.01	Local
1	pill			Vitamin D	$0.04	iHerb
1	pill			Vitamin K	$0.34	iHerb
40	g			Maltodextrin	$0.32	Nutrients Direct
40	g			Palatinose	$0.40	Ebay (MyProtein EStore - Shipping is cheaper)
0.2	g			Vitamin B12 (methylcobalamin)	$0.12	Purebulk
13	g			Potassium Gluconate	$0.41	Pure Bulk
3	g	⅛	tsp	Xanthan Gum	$0.11	Amazon
35	ml			Oil, canola	$0.00
35	ml			Oil, coconut	$0.00
1	g			Now Foods Calcium Citrate	$0.04	Amazon
25	g			Oat (10) GentleFibre (10) Banana (5) Powder	$0.40	local
Amounts for: Total Daily Cost:					$12.59	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

31% Carb, 22% Protein, 47% Fat

Calories3349

% Daily Values*

106%

Total Carbohydrate261g

280%

Dietary Fiber 84g

149%

Protein183g

311%

Total Fat171g

Saturated Fat48g

Monounsaturated Fat76g

Polyunsaturated Fat33g

984%

Omega-3 Fatty Acids13g

159%

Omega-6 Fatty Acids21g

Cholesterol27mg

Calcium 181%	•	Vitamin A 110%
Chloride	•	Vitamin B6 1673%
Chromium 122%	•	Vitamin B12 > 99937%
Copper 210%	•	Vitamin C 875%
Iodine 245%	•	Vitamin D 1655%
Iron 170%	•	Vitamin E 290%
Magnesium 185%	•	Vitamin K 4036%
Manganese 207%	•	Thiamin 1893%
Molybdenum 385%	•	Riboflavin 1657%
Phosphorus 217%	•	Niacin 574%
Potassium 108%	•	Folate 144%
Selenium 321%	•	Pantothenic Acid 1257%
Sodium 231%	•	Biotin 655%
Sulfur	•	Choline 287%
Zinc 303%

* Percent Daily Values are based on "Rainbow Spacedancer's Australian Government RDIs (Male 19-30)". 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	190	g	Powder	Bulk Nutrients	5000	$39.00	$1.48	26	730	110.4	22.99
2	Whey Protein Isolate	165	g	Powder	Bulk Nutrients	1000	$32.00	$5.28	6	633	1.5	150.81
3	Macro Chia Seeds	50	g	Powder	local	250	$8.00	$1.60	5	243	21.1	8.27
4	Extra Virgin Olive Oil	70	ml	Liquid	local	1000	$10.00	$0.70	14	568	0.0	0.00
5	Psyllium Husk Powder	30	g	Powder	local	500	$7.99	$0.48	17	113	26.7	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	9	g	Powder	Bodybuilding.com	413	$34.69	$0.76	46	10	0.7	0.65
8	Iodised Salt	4	g	Powder	Local	500	$0.90	$0.01	125	0	0.0	0.00
9	Vitamin D	1	pill	Pill	iHerb	180	$7.26	$0.04	180	0	0.0	0.00
10	Vitamin K	1	pill	Pill	iHerb	90	$31.00	$0.34	90	0	0.0	0.00
11	Maltodextrin	40	g	Powder	Nutrients Direct	1000	$8.00	$0.32	25	151	37.2	0.00
12	Palatinose	40	g	Powder	Ebay (MyProtein EStore - Shipping is cheaper)	5000	$50.00	$0.40	125	151	38.0	0.00
13	Vitamin B12 (methylcobalamin)	0.2	g	Powder	Purebulk	10	$5.75	$0.12	50	0	0.0	0.00
14	Potassium Gluconate	13	g	Powder	Pure Bulk	500	$15.75	$0.41	38	0	0.0	0.00
15	Xanthan Gum	3	g	Powder	Amazon	454	$15.95	$0.11	151	10	2.3	0.00
16	Oil, canola	35	ml	Liquid		0	$0.00	$0.00	0	309	0.0	0.00
17	Oil, coconut	35	ml	Liquid		0	$0.00	$0.00	0	302	0.0	0.00
18	Now Foods Calcium Citrate	1	g	Powder	Amazon	227	$8.24	$0.04	227	0	0.0	0.00
19	Oat (10) GentleFibre (10) Banana (5) Powder	25	g	Powder	local	500	$7.99	$0.40	20	94	22.2	0.00
	Total						$288.37	$12.59		3349	260.5	182.72
	Target									1966	246.0	123.00
	% Reached									170%	106%	149%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1966	3349	170%
Carbohydrates (g)	246	260.5	106%
Protein (g)	123	182.72	149%
Total Fat (g)	55	170.84	311%
Saturated Fat (g)	0	47.59
Monounsaturated Fat (g)	0	76.26
Polyunsaturated Fat (g)	0	33.48
Omega-3 Fatty Acids (g)	1.3	12.8	984%
Omega-6 Fatty Acids (g)	13	20.68	159%
Total Fiber (g)	30	83.9	280%
Soluble Fiber (g)	0	15
Insoluble Fiber (g)	0	27.3
Cholesterol (mg)	0	27.368

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3300	10000	110%
Vitamin B6 (mg)	1.3	21.7	50	1673%
Vitamin B12 (ug)	2.4	2398.5		> 5000%
Vitamin C (mg)	45	394	1000	875%
Vitamin D (IU)	200	3309	3200	1655%
Vitamin E (IU)	15	44	450	290%
Vitamin K (ug)	70	2825		4036%
Thiamin (mg)	1.2	22.715		1893%
Riboflavin (mg)	1.3	21.542		1657%
Niacin (mg)	16	91.906	900	574%
Folate (ug)	400	576	1000	144%
Pantothenic Acid (mg)	6	75.428		1257%
Biotin (ug)	30	196		655%
Choline (mg)	550	1578.428	3500	287%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.81	2.5	181%
Chloride (g)	0	2.669
Chromium (ug)	35	43		122%
Copper (mg)	1.7	3.563	10	210%
Iodine (ug)	150	367	1100	245%
Iron (mg)	8	13.5739	45	170%
Magnesium (mg)	400	742		185%
Manganese (mg)	5.5	11.401		207%
Molybdenum (ug)	45	173	2000	385%
Phosphorus (g)	1	2.166	4	217%
Potassium (g)	3.8	4.091		108%
Selenium (ug)	70	225	400	321%
Sodium (g)	0.9	2.078	2.3	231%
Sulfur (g)	0	9.18
Zinc (mg)	14	42.3944	40	303%

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Parent Recipes:	Author	Last Updated	Created
Simple, Cheap, Good Nutrition v3	Rainbow Spacedancer	20 Apr '15	9 Jul '15
Simple, Cheap, Good Nutrition v4	Rainbow Spacedancer	15 Oct '15	26 Oct '15
Simple, Cheap, Good Nutrition v4.5 (Soy Protien)	Rainbow Spacedancer	26 Oct '15	18 Mar '16
Simple, Cheap, Good Nutrition v5 (High Fat (for longevity and APOE), Bulking 500 cal (418 off day 582 on day) surplus - 2288 TDEE -> 2706 Intake (Base off day) (On day includes intra workout drink))	Rainbow Spacedancer	18 Mar '16	19 Feb '18
Bulking v2	Rainbow Spacedancer	19 Feb '18	29 Apr '18
This recipe	Rainbow Spacedancer	18 Nov '18	29 Apr '18
Recipes based on this one:
Less 500 v1 (Enough fibre for %100 soylent)	Rainbow Spacedancer	27 May '18	27 May '18

Bulking v3 (Enough fibre for %100 soylent)

Nutrition Facts

Nutrient Profile: Rainbow Spacedancer's Australian Government RDIs (Male 19-30)Change

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