Name: Simple, healthy, vegan, low cal female soylent v2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 160g Fine Powdered Oats; 8g Orange Triad + Greens; 7g Psyllium Husk Powder; 5g Sunflower Lecithin; 4g Iodised Salt; 18g Potassium Gluconate; 5g Calcium Citrate; 0.2pill B12 Pill; 0.4pill Iron - Ferrochel; 45g Pea Protien Isolate (Amalgamated MicroNutrition); 45g Rice Protein Powder (Amalgamated micronutrition); 1 tsp Algal Oil; 25ml Extra Virgin Olive Oil; 0.3pill Vitamin A; 1pill Vitamin D; 1pill Vitamin K; 1/8 tsp Xanthan Gum; 1g Magnesium Glycinate; 0pill Chromium Picolinate

Amount		Volume		Ingredient	$ / day	Source
160	g			Fine Powdered Oats	$1.25	Bulk Nutrients
8	g			Orange Triad + Greens	$1.30	iHerb
7	g			Psyllium Husk Powder	$0.21	iHerb
5	g			Sunflower Lecithin	$0.21	iHerb
4	g			Iodised Salt	$0.01	Coles
18	g			Potassium Gluconate	$0.64	iHerb
5	g			Calcium Citrate	$0.22	iHerb
0.2	pill			B12 Pill	$0.10	iHerb
0.4	pill			Iron - Ferrochel	$0.04	iHerb
45	g			Pea Protien Isolate (Amalgamated MicroNutrition)	$1.22	Bulk Nutrients
45	g			Rice Protein Powder (Amalgamated micronutrition)	$1.22	Bulk Nutrients
10	ml	1	tsp	Algal Oil	$2.85	iHerb
25	ml			Extra Virgin Olive Oil	$0.25	Coles
0.3	pill			Vitamin A	$0.05	iHerb
1	pill			Vitamin D	$0.04	iHerb
1	pill			Vitamin K	$0.55	iHerb
1	g	⅛	tsp	Xanthan Gum	$0.06	iHerb
1	g			Magnesium Glycinate	$0.08	iHerb
0	pill			Chromium Picolinate	$0.00	iHerb
Amounts for: Total Daily Cost:					$10.28	Add Ingredients to Amazon Cart

Calorie target adjusted to 1300 for sanity. Recipe derived from, https://www.completefoods.co/diy/recipes/simple-healthy-vegan-low-cal-female-soylent-v1

Removed Chromium, no longer necessary to supplement. Reduced magnesium. Increased calories from Oats and Olive Oil.

Nutrition Facts

Amount Per Day

34% Carb, 30% Protein, 36% Fat

Calories1291

% Daily Values*

102%

Total Carbohydrate105g

83%

Dietary Fiber 25g

158%

Protein93g

244%

Total Fat49g

Saturated Fat8g

Monounsaturated Fat20g

Polyunsaturated Fat8g

47%

Omega-3 Fatty Acids2g

38%

Omega-6 Fatty Acids6g

Cholesterol2mg

Calcium 131%	•	Vitamin A 189%
Chloride 128%	•	Vitamin B6 1383%
Chromium 109%	•	Vitamin B12 235%
Copper 175%	•	Vitamin C 350%
Iodine 233%	•	Vitamin D 158%
Iron 133%	•	Vitamin E 85%
Magnesium 123%	•	Vitamin K > 5010%
Manganese 471%	•	Thiamin 1590%
Molybdenum 503%	•	Riboflavin 1365%
Phosphorus 182%	•	Niacin 322%
Potassium 114%	•	Folate 143%
Selenium 226%	•	Pantothenic Acid 1188%
Sodium 113%	•	Biotin 588%
Sulfur 173%	•	Choline 228%
Zinc 166%

* Percent Daily Values are based on "Female, low cal, healthy, vegan soylent v1". 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	160	g	Powder	Bulk Nutrients	5000	$39.00	$1.25	31	614	93.0	19.36
2	Orange Triad + Greens	8	g	Powder	iHerb	413	$67.15	$1.30	52	9	0.6	0.58
3	Psyllium Husk Powder	7	g	Powder	iHerb	500	$15.00	$0.21	71	26	6.2	0.00
4	Sunflower Lecithin	5	g	Powder	iHerb	454	$19.31	$0.21	91	35	0.5	0.00
5	Iodised Salt	4	g	Powder	Coles	500	$1.00	$0.01	125	0	0.0	0.00
6	Potassium Gluconate	18	g	Powder	iHerb	450	$16.00	$0.64	25	0	0.0	0.00
7	Calcium Citrate	5	g	Powder	iHerb	227	$10.00	$0.22	45	0	0.0	0.00
8	B12 Pill	0.2	pill	Pill	iHerb	60	$30.00	$0.10	300	0	0.0	0.00
9	Iron - Ferrochel	0.4	pill	Pill	iHerb	120	$12.00	$0.04	300	0	0.0	0.00
10	Pea Protien Isolate (Amalgamated MicroNutrition)	45	g	Powder	Bulk Nutrients	1000	$27.00	$1.22	22	153	0.7	36.94
11	Rice Protein Powder (Amalgamated micronutrition)	45	g	Powder	Bulk Nutrients	1000	$27.00	$1.22	22	168	2.7	36.54
12	Algal Oil	10	ml	Liquid	iHerb	200	$56.90	$2.85	20	80	0.0	0.00
13	Extra Virgin Olive Oil	25	ml	Liquid	Coles	500	$5.00	$0.25	20	203	0.0	0.00
14	Vitamin A	0.3	pill	Pill	iHerb	250	$40.00	$0.05	833	0	0.0	0.00
15	Vitamin D	1	pill	Pill	iHerb	180	$7.26	$0.04	180	0	0.0	0.00
16	Vitamin K	1	pill	Pill	iHerb	60	$33.10	$0.55	60	0	0.0	0.00
17	Xanthan Gum	1	g	Powder	iHerb	170	$9.67	$0.06	170	3	0.8	0.00
18	Magnesium Glycinate	1	g	Powder	iHerb	227	$17.76	$0.08	227	0	0.0	0.00
19	Chromium Picolinate	0	pill	Pill	iHerb	250	$15.10	$0.00		0	0.0	0.00
	Total						$448.25	$10.28		1291	104.5	93.43
	Target									900	102.0	59.00
	% Reached									143%	102%	158%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	900	1291	143%
Carbohydrates (g)	102	104.5	102%
Protein (g)	59	93.43	158%
Total Fat (g)	20	48.83	244%
Saturated Fat (g)	0	7.73
Monounsaturated Fat (g)	0	20.28
Polyunsaturated Fat (g)	0	8.43
Omega-3 Fatty Acids (g)	5	2.35	47%
Omega-6 Fatty Acids (g)	16	6.03	38%
Total Fiber (g)	30	24.9	83%
Soluble Fiber (g)	15	9.2	62%
Insoluble Fiber (g)	15	7.9	52%
Cholesterol (mg)	0	2.327

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5677	10000	189%
Vitamin B6 (mg)	1.3	18	100	1383%
Vitamin B12 (ug)	1000	2349.1		235%
Vitamin C (mg)	100	350	2000	350%
Vitamin D (IU)	2000	3164	10000	158%
Vitamin E (IU)	20	17	400	85%
Vitamin K (ug)	1000	50096		> 5000%
Thiamin (mg)	1.2	19.079		1590%
Riboflavin (mg)	1.3	17.743		1365%
Niacin (mg)	20	64.407	500	322%
Folate (ug)	400	570	1000	143%
Pantothenic Acid (mg)	5	59.396		1188%
Biotin (ug)	30	176		588%
Choline (mg)	550	1254.474	3500	228%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.31	2	131%
Chloride (g)	2.3	2.946	3.6	128%
Chromium (ug)	35	38		109%
Copper (mg)	0.9	1.573	10	175%
Iodine (ug)	150	349	500	233%
Iron (mg)	18	23.9645	45	133%
Magnesium (mg)	420	514.6	600	123%
Manganese (mg)	2.3	10.828	11	471%
Molybdenum (ug)	45	226	500	503%
Phosphorus (g)	0.7	1.277	4	182%
Potassium (g)	3.5	3.981		114%
Selenium (ug)	55	124	400	226%
Sodium (g)	1.5	1.695	2.3	113%
Sulfur (g)	2	3.46		173%
Zinc (mg)	15	24.9145	40	166%

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Nutrition Facts

Nutrient Profile: Female, low cal, healthy, vegan soylent v1Change

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Nutrient Profile: Female, low cal, healthy, vegan soylent v1 Change