My Soylent Recipe v1.3—Breakfast/Lunch Only

Last updated December 9, 2018 Copy
AmountIngredient$ / daySource
44gOat Flour/Powder$0.11Honeyville Farms
58gSoy Protein Isolate$0.48Honeyville Farms
50gBrown Sugar$0.07CostCo
16gGround Flax Seed$0.12Amazon
20gHershey's Cocoa Powder - Special Dark$0.25Amazon
12gSoy Lecithin Granules$0.23Amazon
10gPotassium Citrate$0.35Amazon
4gMSM Sulfur Powder$0.10Amazon
3gMagnesium Citrate Powder$0.06Amazon
1gCalcium Carbonate$0.01Amazon
2gIodized Table Salt$0.00Publix
34gOlive Oil$0.17CostCo
16gCoconut Oil$0.15Wilderness Family Naturals
1pillRainbow Light Men's Multivitamin$0.12Amazon
2pillCalcium/Vitamin D Pill$0.37Amazon
1pillOvega-3 Plant-Based Omega-3$0.56Amazon
Amounts for:
Total Daily Cost:
$3.16Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
30% Carb, 20% Protein, 50% Fat
Calories1261
% Daily Values*
67%
Total Carbohydrate94g
54%
Dietary Fiber 15g
67%
Protein63g
68%
Total Fat72g
Saturated Fat21g
Monounsaturated Fat27g
Polyunsaturated Fat10g
281%
Omega-3 Fatty Acids4g
33%
Omega-6 Fatty Acids6g
Cholesterol0mg
Calcium
163%
Vitamin A
167%
Chloride
56%
Vitamin B6
1932%
Chromium
571%
Vitamin B12
1042%
Copper
263%
Vitamin C
133%
Iodine
60%
Vitamin D
333%
Iron
198%
Vitamin E
669%
Magnesium
160%
Vitamin K
120%
Manganese
181%
Thiamin
2130%
Molybdenum
362%
Riboflavin
1928%
Phosphorus
77%
Niacin
163%
Potassium
113%
Folate
207%
Selenium
398%
Pantothenic Acid
505%
Sodium
122%
Biotin
500%
Sulfur
72%
Choline
70%
Zinc
201%
 
* Percent Daily Values are based on "Exercise Rarely, 135, 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
44
gPowderHoneyville Farms22680
$54.48
$0.11
51519426.06.47
2
Soy Protein Isolate
58
gPowderHoneyville Farms19958
$166.48
$0.48
3442280.049.71
3
Brown Sugar
50
gPowderCostCo3175
$4.39
$0.07
6418850.00.00
4
Ground Flax Seed
16
gPowderAmazon1812
$14.00
$0.12
113854.62.88
5
Hershey's Cocoa Powder - Special Dark
20
gPowderAmazon1356
$17.00
$0.25
684012.04.00
6
Soy Lecithin Granules
12
gPowderAmazon1812
$35.00
$0.23
151901.50.00
7
Potassium Citrate
10
gPowderAmazon1000
$35.00
$0.35
10000.00.00
8
MSM Sulfur Powder
4
gPowderAmazon1000
$25.00
$0.10
25000.00.00
9
Magnesium Citrate Powder
3
gPowderAmazon1000
$19.96
$0.06
33300.00.00
10
Calcium Carbonate
1
gPowderAmazon340
$4.00
$0.01
34000.00.00
11
Iodized Table Salt
2
gPowderPublix737
$0.45
$0.00
36900.00.00
12
Olive Oil
34
gLiquidCostCo5480
$26.79
$0.17
1612890.00.00
13
Coconut Oil
16
gLiquidWilderness Family Naturals17291
$166.42
$0.15
10811370.00.00
14
Rainbow Light Men's Multivitamin
1
pillPillAmazon150
$18.00
$0.12
15000.00.00
15
Calcium/Vitamin D Pill
2
pillPillAmazon65
$11.99
$0.37
3300.00.00
16
Ovega-3 Plant-Based Omega-3
1
pillPillAmazon60
$33.75
$0.56
60100.00.00
Total
$632.71
$3.16
126194.263.06
Target
1881141.094.00
% Reached
67%67%67%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: Exercise Rarely, 135, 30/20/50Change
MacroTargetRecipeMax%
Calories (kcal)1881126167%
Carbohydrates (g)14194.267%
Protein (g)9463.0667%
Total Fat (g)10571.868%
Saturated Fat (g)021.12
Monounsaturated Fat (g)026.96
Polyunsaturated Fat (g)09.68
Omega-3 Fatty Acids (g)1.64.49281%
Omega-6 Fatty Acids (g)175.6933%
Total Fiber (g)2815.254%
Soluble Fiber (g)01.3
Insoluble Fiber (g)01.5
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000500010000167%
Vitamin B6 (mg)1.325.11001932%
Vitamin B12 (ug)2.4251042%
Vitamin C (mg)901202000133%
Vitamin D (IU)60020004000333%
Vitamin E (IU)201341000669%
Vitamin K (ug)120144120%
Thiamin (mg)1.225.5642130%
Riboflavin (mg)1.325.071928%
Niacin (mg)1626.15635163%
Folate (ug)4008281000207%
Pantothenic Acid (mg)525.246505%
Biotin (ug)30150500%
Choline (mg)550383.591350070%
MineralsTargetRecipeMax%
Calcium (g)11.632.5163%
Chloride (g)2.31.283.656%
Chromium (ug)35200571%
Copper (mg)0.92.36810263%
Iodine (ug)15090110060%
Iron (mg)815.842145198%
Magnesium (mg)420672.2160%
Manganese (mg)2.34.1611181%
Molybdenum (ug)451632000362%
Phosphorus (g)0.70.542477%
Potassium (g)3.53.959113%
Selenium (ug)55219400398%
Sodium (g)1.51.8262.3122%
Sulfur (g)21.4372%
Zinc (mg)1122.099140201%

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