Name: American's Gentelman Chow: Cheap Keto Soylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 45g Pea Protein Powder; 33g Psyllium Husk Powder; 87g Soy Protein Isolate; 5g Potassium Chloride; 3g Calcium Citrate; 5g Soy Lecithin Granules; 1g Choline Bitartrate; 2g Magnesium Citrate; 2g MSM Sulfur Powder; 4g Dipotassium Phosphate; 11g Flaxseed Meal; 96g Peanut Oil; 20g Extra Virgin olive Oil; 0.004g Sea Salt; 1pill Alive! Multivitamin

Amount		Ingredient	$ / day	Source
45	g	Pea Protein Powder	$0.74	Amazon
33	g	Psyllium Husk Powder	$0.48	Amazon
87	g	Soy Protein Isolate	$1.10	amazon
5	g	Potassium Chloride	$0.09	amazon
3	g	Calcium Citrate	$0.16	amazon
5	g	Soy Lecithin Granules	$0.13	Amazon
1	g	Choline Bitartrate	$0.13	amazon
2	g	Magnesium Citrate	$0.05	amazon
2	g	MSM Sulfur Powder	$0.06	amazon
4	g	Dipotassium Phosphate	$0.08	amazon
11	g	Flaxseed Meal	$0.07	Amazon
96	g	Peanut Oil	$0.42	Meijer
20	g	Extra Virgin olive Oil	$0.00	Local
0.004	g	Sea Salt	$0.00
1	pill	Alive! Multivitamin	$0.20	iHerb
Amounts for: Total Daily Cost:			$3.71	Add Ingredients to Amazon Cart

My attempt at a Keto Soylent recipie that is inexpensive

I altered it to remove the Canola Oil since some people are not sure about that. Added Flax seed to replace the Omega-3. Also added Soy Lecithin to make sure it will stay mixed for a lot longer.

Nutrition Facts

Amount Per Day

8% Carb, 27% Protein, 65% Fat

Calories1753

% Daily Values*

176%

Total Carbohydrate35g

101%

Dietary Fiber 28g

101%

Protein121g

103%

Total Fat128g

Saturated Fat19g

Monounsaturated Fat59g

Polyunsaturated Fat34g

170%

Omega-3 Fatty Acids3g

204%

Omega-6 Fatty Acids35g

Cholesterol0mg

Calcium 122%	•	Vitamin A 250%
Chloride 103%	•	Vitamin B6 3081%
Chromium 714%	•	Vitamin B12 4167%
Copper 237%	•	Vitamin C 133%
Iodine 100%	•	Vitamin D 167%
Iron 362%	•	Vitamin E 628%
Magnesium 107%	•	Vitamin K 104%
Manganese 229%	•	Thiamin 2098%
Molybdenum 167%	•	Riboflavin 1925%
Phosphorus 112%	•	Niacin 315%
Potassium 128%	•	Folate 202%
Selenium 460%	•	Pantothenic Acid 802%
Sodium 105%	•	Biotin 1083%
Sulfur 100%	•	Choline 168%
Zinc 141%

* Percent Daily Values are based on "icerogue's ketogenic 1712 (5-30-65)". 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	Pea Protein Powder	45	g	Powder	Amazon	907	$14.99	$0.74	20	177	1.4	38.18
2	Psyllium Husk Powder	33	g	Powder	Amazon	680	$9.99	$0.48	21	125	29.3	0.00
3	Soy Protein Isolate	87	g	Powder	amazon	1814	$22.99	$1.10	21	330	0.9	80.62
4	Potassium Chloride	5	g	Powder	amazon	227	$3.99	$0.09	45	0	0.0	0.00
5	Calcium Citrate	3	g	Powder	amazon	250	$12.96	$0.16	83	0	0.0	0.00
6	Soy Lecithin Granules	5	g	Powder	Amazon	907	$24.27	$0.13	181	38	0.4	0.00
7	Choline Bitartrate	1	g	Powder	amazon	100	$12.96	$0.13	100	0	0.0	0.00
8	Magnesium Citrate	2	g	Powder	amazon	227	$5.99	$0.05	113	0	0.0	0.00
9	MSM Sulfur Powder	2	g	Powder	amazon	227	$6.49	$0.06	114	0	0.0	0.00
10	Dipotassium Phosphate	4	g	Powder	amazon	1000	$20.00	$0.08	250	0	0.0	0.00
11	Flaxseed Meal	11	g	Powder	Amazon	1814	$10.84	$0.07	165	59	3.2	1.98
12	Peanut Oil	96	g	Liquid	Meijer	3552	$15.49	$0.42	37	849	0.0	0.00
13	Extra Virgin olive Oil	20	g	Liquid	Local	0	$0.00	$0.00	0	177	0.0	0.00
14	Sea Salt	0.004	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
15	Alive! Multivitamin	1	pill	Pill	iHerb	60	$11.91	$0.20	60	0	0.0	0.00
	Total						$172.87	$3.71		1753	35.2	120.78
	Target									1712	20.0	120.00
	% Reached									102%	176%	101%
	Safe Maximum									0	70.0	0.00
	% Max Reached									N/A	50%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1712	1753		102%
Carbohydrates (g)	20	35.2	70	176%
Protein (g)	120	120.78		101%
Total Fat (g)	125	128.46		103%
Saturated Fat (g)	0	19.35
Monounsaturated Fat (g)	0	59.22
Polyunsaturated Fat (g)	0	33.96
Omega-3 Fatty Acids (g)	1.6	2.72		170%
Omega-6 Fatty Acids (g)	17	34.76		204%
Total Fiber (g)	28	28.2		101%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7500	10000	250%
Vitamin B6 (mg)	1.3	40.1	100	3081%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	120	2000	133%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	20	126	1000	628%
Vitamin K (ug)	120	125		104%
Thiamin (mg)	1.2	25.176		2098%
Riboflavin (mg)	1.3	25.022		1925%
Niacin (mg)	16	50.341	35	315%
Folate (ug)	400	810	1000	202%
Pantothenic Acid (mg)	5	40.11		802%
Biotin (ug)	30	325		1083%
Choline (mg)	550	924.966	3500	168%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.22	2.5	122%
Chloride (g)	2.3	2.38	3.6	103%
Chromium (ug)	35	250		714%
Copper (mg)	0.9	2.132	10	237%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	28.985	45	362%
Magnesium (mg)	420	450.8		107%
Manganese (mg)	2.3	5.275	11	229%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0.783	4	112%
Potassium (g)	3.5	4.486		128%
Selenium (ug)	55	253	400	460%
Sodium (g)	1.5	1.574	2.3	105%
Sulfur (g)	2	2		100%
Zinc (mg)	11	15.473	40	141%

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Parent Recipes:	Author	Last Updated	Created
"Gentelman Chow v1.1" Vegan Soylent (base 1000Kcal, more in description)	Noty	3 May '15	17 Jun '14
This recipe	icerogue	25 Jun '14	17 Jun '14
Recipes based on this one:
Poor Mans Keto Chow: Cheap Keto Soylent	slm4996	18 Jan '16	22 Dec '15
Test Recipe111	swagmessiah	25 Apr '15	25 Apr '15
LC's copy American's Gentelman Chow: Cheap Keto Soylent	leadchipmunk	29 Nov '14	15 Nov '14
Ed's a Big Boy/ Need2Feed: Keto Soylent	duhlinkwent	26 Jun '14	25 Jun '14

American's Gentelman Chow: Cheap Keto Soylent Weight LossKetogenic

Nutrition Facts

Nutrient Profile: icerogue's ketogenic 1712 (5-30-65)Change

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American's Gentelman Chow: Cheap Keto Soylent Weight LossKetogenic

Nutrition Facts

Nutrient Profile: icerogue's ketogenic 1712 (5-30-65)Change

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