Name: all-natural soylent (recipe exactly from cookingfor20)[natural] au
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1200ml coles lite milk; 55g Sugar, Coconut; 45g Cocoa, powder; 30g chia seeds; 75g sunflower seed; 50g hazelnuts; 25g Peanuts; 10g Spearmint, dried; 5g Spices, basil; 10g Soy Lecithin Granules; 3g Iodised Salt; 1g Natural Camu Powder; 1g Spices, paprika

Amount		Ingredient	$ / day	Source
1200	ml	coles lite milk	$1.20	coles
55	g	Sugar, Coconut	$0.87	honest to goodness
45	g	Cocoa, powder	$1.01	honest to goodness
30	g	chia seeds	$0.72	honest to goodness
75	g	sunflower seed	$0.64	honest to goodness
50	g	hazelnuts	$1.20	bulk wholefoods
25	g	Peanuts	$0.20	coles
10	g	Spearmint, dried	$0.29
5	g	Spices, basil	$0.07
10	g	Soy Lecithin Granules	$0.31	Coles
3	g	Iodised Salt	$0.01
1	g	Natural Camu Powder	$0.16	Data Sourced From Navitas Naturals
1	g	Spices, paprika	$0.03
Amounts for: Total Daily Cost:			$6.69	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

35% Carb, 16% Protein, 49% Fat

Calories1974

% Daily Values*

87%

Total Carbohydrate185g

146%

Dietary Fiber 44g

80%

Protein85g

249%

Total Fat117g

Saturated Fat22g

Monounsaturated Fat46g

Polyunsaturated Fat33g

441%

Omega-3 Fatty Acids6g

209%

Omega-6 Fatty Acids27g

Cholesterol48mg

Calcium 238%	•	Vitamin A 137%
Chloride	•	Vitamin B6 183%
Chromium 0%	•	Vitamin B12 215%
Copper 294%	•	Vitamin C 543%
Iodine 224%	•	Vitamin D 6%
Iron 393%	•	Vitamin E 247%
Magnesium 249%	•	Vitamin K 257%
Manganese 169%	•	Thiamin 218%
Molybdenum 0%	•	Riboflavin 233%
Phosphorus 274%	•	Niacin 100%
Potassium 128%	•	Folate 114%
Selenium 137%	•	Pantothenic Acid 109%
Sodium 205%	•	Biotin 496%
Sulfur	•	Choline 114%
Zinc 124%

* Percent Daily Values are based on "lachie'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	coles lite milk	1200	ml	Liquid	coles	2000	$2.00	$1.20	2	504	54.0	38.40
2	Sugar, Coconut	55	g	Powder	honest to goodness	1000	$15.85	$0.87	18	206	54.9	0.00
3	Cocoa, powder	45	g	Powder	honest to goodness	750	$16.90	$1.01	17	103	26.1	8.82
4	chia seeds	30	g	Powder	honest to goodness	1000	$23.95	$0.72	33	146	12.6	4.96
5	sunflower seed	75	g	Powder	honest to goodness	1000	$8.50	$0.64	13	438	15.0	15.59
6	hazelnuts	50	g	Powder	bulk wholefoods	1000	$23.90	$1.20	20	314	8.3	7.47
7	Peanuts	25	g	Powder	coles	375	$2.99	$0.20	15	142	4.0	6.45
8	Spearmint, dried	10	g	Powder		454	$13.00	$0.29	45	29	5.2	1.99
9	Spices, basil	5	g	Powder		454	$6.40	$0.07	91	12	2.4	1.15
10	Soy Lecithin Granules	10	g	Powder	Coles	200	$6.16	$0.31	20	75	1.3	0.00
11	Iodised Salt	3	g	Powder		737	$1.79	$0.01	246	0	0.0	0.00
12	Natural Camu Powder	1	g	Powder	Data Sourced From Navitas Naturals	85	$13.50	$0.16	85	4	0.8	0.00
13	Spices, paprika	1	g	Powder		454	$11.75	$0.03	454	3	0.5	0.14
	Total						$146.69	$6.69		1974	185.1	84.98
	Target									1700	213.0	106.00
	% Reached									116%	87%	80%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1700	1974	116%
Carbohydrates (g)	213	185.1	87%
Protein (g)	106	84.98	80%
Total Fat (g)	47	117	249%
Saturated Fat (g)	0	21.8
Monounsaturated Fat (g)	0	45.68
Polyunsaturated Fat (g)	0	32.93
Omega-3 Fatty Acids (g)	1.3	5.74	441%
Omega-6 Fatty Acids (g)	13	27.17	209%
Total Fiber (g)	30	43.9	146%
Soluble Fiber (g)	0	4.8
Insoluble Fiber (g)	0	23.5
Cholesterol (mg)	0	48

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4097	10000	137%
Vitamin B6 (mg)	1.3	2.4	50	183%
Vitamin B12 (ug)	2.4	5.2		215%
Vitamin C (mg)	45	244	1000	543%
Vitamin D (IU)	200	12	3200	6%
Vitamin E (IU)	15	37	450	247%
Vitamin K (ug)	70	180		257%
Thiamin (mg)	1.2	2.614		218%
Riboflavin (mg)	1.3	3.034		233%
Niacin (mg)	16	16.002	900	100%
Folate (ug)	400	457	1000	114%
Pantothenic Acid (mg)	6	6.545		109%
Biotin (ug)	30	149		496%
Choline (mg)	550	629.16	3500	114%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.38	2.5	238%
Chloride (g)	0	2.058
Chromium (ug)	35	0		0%
Copper (mg)	1.7	4.993	10	294%
Iodine (ug)	150	335	1100	224%
Iron (mg)	8	31.4539	45	393%
Magnesium (mg)	400	997.8		249%
Manganese (mg)	5.5	9.31		169%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	1	2.742	4	274%
Potassium (g)	3.8	4.881		128%
Selenium (ug)	70	96	400	137%
Sodium (g)	0.9	1.841	2.3	205%
Sulfur (g)	0	3.33
Zinc (mg)	14	17.3703	40	124%

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Parent Recipes:	Author	Last Updated	Created
all-natural soylent (recipe exactly from cookingfor20)[natural]	tojomo	3 Jul '14	30 Nov '14
This recipe	lachie	1 Dec '14	30 Nov '14

all-natural soylent (recipe exactly from cookingfor20)[natural] au

Nutrition Facts

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

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