Name: Simple, healthy, vegan, low cal, female, chocolate soylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 110g Fine Powdered Oats; 8g Orange Triad + Greens; 7g Psyllium Husk Powder; 5g Sunflower Lecithin; 4g Iodised Salt; 18g Potassium Gluconate; 0.2pill B12 Pill; 0.4pill Iron - Ferrochel; 45g Pea Protien Isolate (Amalgamated MicroNutrition); 45g Rice Protein Powder (Amalgamated micronutrition); 1 tsp Algal Oil; 15ml Extra Virgin Olive Oil; 0.3pill Vitamin A; 1pill Vitamin D; 1pill Vitamin K; 1/8 tsp Xanthan Gum; 1g Magnesium Glycinate; 20g Maltodextrin; 20g Palatinose; 1000ml Almond Milk (Generic Unsweetened); 15g Sugar Free Drinking Chocolate

Amount		Volume		Ingredient	$ / day	Source
110	g			Fine Powdered Oats	$0.86	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
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
15	ml			Extra Virgin Olive Oil	$0.15	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
20	g			Maltodextrin	$0.14	Bulk Nutrients
20	g			Palatinose	$0.44	My Protien
1000	ml			Almond Milk (Generic Unsweetened)	$2.50	Woolies/Coles
15	g			Sugar Free Drinking Chocolate	$0.36	Woolies/Coles
Amounts for: Total Daily Cost:					$13.01	Add Ingredients to Amazon Cart

Derived from v2 but chocolate flavoured. https://www.completefoods.co/diy/recipes/simple-healthy-vegan-low-cal-female-soylent-v2

See here for a rough overview of your different milk options. Ignore non-vegan options. https://www.completefoods.co/diy/recipes/milk-value-comparison-dummy-recipe-

Almond milk used instead of water. The milk/powder ratio will need experimentation.

If not tasty enough - Sugar added chocolate alternative milk.

Almond Breeze Flavoured Chocolate Milk 1l

Nutrition Facts

Amount Per Day

37% Carb, 29% Protein, 34% Fat

Calories1308

% Daily Values*

115%

Total Carbohydrate117g

79%

Dietary Fiber 24g

158%

Protein93g

234%

Total Fat47g

Saturated Fat7g

Monounsaturated Fat18g

Polyunsaturated Fat8g

45%

Omega-3 Fatty Acids2g

31%

Omega-6 Fatty Acids5g

Cholesterol2mg

Calcium 183%	•	Vitamin A 231%
Chloride 125%	•	Vitamin B6 1387%
Chromium 89%	•	Vitamin B12 235%
Copper 172%	•	Vitamin C 355%
Iodine 231%	•	Vitamin D 178%
Iron 132%	•	Vitamin E 276%
Magnesium 121%	•	Vitamin K > 5009%
Manganese 394%	•	Thiamin 1577%
Molybdenum 432%	•	Riboflavin 1438%
Phosphorus 154%	•	Niacin 326%
Potassium 128%	•	Folate 141%
Selenium 199%	•	Pantothenic Acid 1194%
Sodium 153%	•	Biotin 594%
Sulfur 172%	•	Choline 229%
Zinc 175%

* 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	110	g	Powder	Bulk Nutrients	5000	$39.00	$0.86	45	422	63.9	13.31
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	B12 Pill	0.2	pill	Pill	iHerb	60	$30.00	$0.10	300	0	0.0	0.00
8	Iron - Ferrochel	0.4	pill	Pill	iHerb	120	$12.00	$0.04	300	0	0.0	0.00
9	Pea Protien Isolate (Amalgamated MicroNutrition)	45	g	Powder	Bulk Nutrients	1000	$27.00	$1.22	22	153	0.7	36.94
10	Rice Protein Powder (Amalgamated micronutrition)	45	g	Powder	Bulk Nutrients	1000	$27.00	$1.22	22	168	2.7	36.54
11	Algal Oil	10	ml	Liquid	iHerb	200	$56.90	$2.85	20	80	0.0	0.00
12	Extra Virgin Olive Oil	15	ml	Liquid	Coles	500	$5.00	$0.15	33	122	0.0	0.00
13	Vitamin A	0.3	pill	Pill	iHerb	250	$40.00	$0.05	833	0	0.0	0.00
14	Vitamin D	1	pill	Pill	iHerb	180	$7.26	$0.04	180	0	0.0	0.00
15	Vitamin K	1	pill	Pill	iHerb	60	$33.10	$0.55	60	0	0.0	0.00
16	Xanthan Gum	1	g	Powder	iHerb	170	$9.67	$0.06	170	3	0.8	0.00
17	Magnesium Glycinate	1	g	Powder	iHerb	227	$17.76	$0.08	227	0	0.0	0.00
18	Maltodextrin	20	g	Powder	Bulk Nutrients	2500	$17.00	$0.14	125	75	18.6	0.00
19	Palatinose	20	g	Powder	My Protien	1000	$22.00	$0.44	50	76	19.0	0.00
20	Almond Milk (Generic Unsweetened)	1000	ml	Liquid	Woolies/Coles	1000	$2.50	$2.50	1	130	4.0	5.00
21	Sugar Free Drinking Chocolate	15	g	Powder	Woolies/Coles	200	$4.80	$0.36	13	9	0.4	0.63
	Total						$469.45	$13.01		1308	117.4	93.01
	Target									900	102.0	59.00
	% Reached									145%	115%	158%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	900	1308	145%
Carbohydrates (g)	102	117.4	115%
Protein (g)	59	93.01	158%
Total Fat (g)	20	46.77	234%
Saturated Fat (g)	0	6.66
Monounsaturated Fat (g)	0	17.58
Polyunsaturated Fat (g)	0	8.32
Omega-3 Fatty Acids (g)	5	2.23	45%
Omega-6 Fatty Acids (g)	16	5.03	31%
Total Fiber (g)	30	23.8	79%
Soluble Fiber (g)	15	6.6	44%
Insoluble Fiber (g)	15	5.4	36%
Cholesterol (mg)	0	2.327

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6927	10000	231%
Vitamin B6 (mg)	1.3	18	100	1387%
Vitamin B12 (ug)	1000	2352.1		235%
Vitamin C (mg)	100	355	2000	355%
Vitamin D (IU)	2000	3564	10000	178%
Vitamin E (IU)	20	55	400	276%
Vitamin K (ug)	1000	50089		> 5000%
Thiamin (mg)	1.2	18.919		1577%
Riboflavin (mg)	1.3	18.693		1438%
Niacin (mg)	20	65.157	500	326%
Folate (ug)	400	564	1000	141%
Pantothenic Acid (mg)	5	59.696		1194%
Biotin (ug)	30	178		594%
Choline (mg)	550	1259.496	3500	229%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.83	2	183%
Chloride (g)	2.3	2.883	3.6	125%
Chromium (ug)	35	31		89%
Copper (mg)	0.9	1.548	10	172%
Iodine (ug)	150	346	500	231%
Iron (mg)	18	23.7631	45	132%
Magnesium (mg)	420	507.1	600	121%
Manganese (mg)	2.3	9.058	11	394%
Molybdenum (ug)	45	194	500	432%
Phosphorus (g)	0.7	1.078	4	154%
Potassium (g)	3.5	4.465		128%
Selenium (ug)	55	109	400	199%
Sodium (g)	1.5	2.291	2.3	153%
Sulfur (g)	2	3.44		172%
Zinc (mg)	15	26.3145	40	175%

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Simple, healthy, vegan, low cal, female, chocolate soylent

Nutrition Facts

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

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