Name: Australian Soylent 1.0 - tweaks
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Fine Powdered Oats; 100.48g Whey Protein Concentrate; 2g Methyl Sulfonyl Methane; 105.8g LoGI Cane Sugar; 30g Linseed Meal (Flaxseed); 16.65g Lecithin; 2.213g Table Salt; 3.33g Potassium Chloride; 1.542g Calcium Carbonate; 2pill Opti-Women Multivitamin; 100g Masa harina

Amount		Ingredient	$ / day	Source
100	g	Fine Powdered Oats	$0.73	Bulk Powders
100.48	g	Whey Protein Concentrate	$2.35	Bulk Powders
2	g	Methyl Sulfonyl Methane	$0.05	Bulk Powders
105.8	g	LoGI Cane Sugar	$0.51	Coles
30	g	Linseed Meal (Flaxseed)	$0.32	Coles
16.65	g	Lecithin	$0.51	Coles
2.213	g	Table Salt	$0.01	Coles
3.33	g	Potassium Chloride	$0.06	iHerb
1.542	g	Calcium Carbonate	$0.03	iHerb
2	pill	Opti-Women Multivitamin	$0.35	iHerb
100	g	Masa harina	$0.48	USA Foods
Amounts for: Total Daily Cost:			$5.40	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

55% Carb, 23% Protein, 22% Fat

Calories1821

% Daily Values*

116%

Total Carbohydrate248g

84%

Dietary Fiber 25g

100%

Protein106g

92%

Total Fat43g

Saturated Fat8g

Monounsaturated Fat0g

Polyunsaturated Fat0g

607%

Omega-3 Fatty Acids8g

102%

Omega-6 Fatty Acids13g

Cholesterol0mg

Calcium 112%	•	Vitamin A 200%
Chloride	•	Vitamin B6 1594%
Chromium 343%	•	Vitamin B12 4167%
Copper 173%	•	Vitamin C 556%
Iodine 133%	•	Vitamin D 300%
Iron 387%	•	Vitamin E 681%
Magnesium 152%	•	Vitamin K 165%
Manganese 187%	•	Thiamin 1880%
Molybdenum 156%	•	Riboflavin 1558%
Phosphorus 107%	•	Niacin 140%
Potassium 87%	•	Folate 172%
Selenium 179%	•	Pantothenic Acid 353%
Sodium 121%	•	Biotin 833%
Sulfur	•	Choline 102%
Zinc 152%

* 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	Fine Powdered Oats	100	g	Powder	Bulk Powders	9000	$65.80	$0.73	90	367	58.1	10.70
2	Whey Protein Concentrate	100.48	g	Powder	Bulk Powders	3000	$70.20	$2.35	30	398	8.6	82.09
3	Methyl Sulfonyl Methane	2	g	Powder	Bulk Powders	900	$22.00	$0.05	450	0	0.0	0.00
4	LoGI Cane Sugar	105.8	g	Powder	Coles	750	$3.58	$0.51	7	427	105.2	0.00
5	Linseed Meal (Flaxseed)	30	g	Powder	Coles	500	$5.28	$0.32	17	137	1.9	5.85
6	Lecithin	16.65	g	Powder	Coles	200	$6.16	$0.51	12	147	1.3	0.00
7	Table Salt	2.213	g	Powder	Coles	750	$3.18	$0.01	339	0	0.0	0.00
8	Potassium Chloride	3.33	g	Powder	iHerb	227	$4.13	$0.06	68	0	0.0	0.00
9	Calcium Carbonate	1.542	g	Powder	iHerb	340	$5.72	$0.03	220	0	0.0	0.00
10	Opti-Women Multivitamin	2	pill	Pill	iHerb	120	$21.28	$0.35	60	0	0.0	0.00
11	Masa harina	100	g	Powder	USA Foods	2000	$9.59	$0.48	20	345	72.4	6.90
	Total						$216.92	$5.40		1821	247.6	105.54
	Target									1700	213.0	106.00
	% Reached									107%	116%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1700	1821	107%
Carbohydrates (g)	213	247.6	116%
Protein (g)	106	105.54	100%
Total Fat (g)	47	43.33	92%
Saturated Fat (g)	0	7.97
Monounsaturated Fat (g)	0	0
Polyunsaturated Fat (g)	0	0
Omega-3 Fatty Acids (g)	1.3	7.89	607%
Omega-6 Fatty Acids (g)	13	13.32	102%
Total Fiber (g)	30	25.3	84%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6000	10000	200%
Vitamin B6 (mg)	1.3	20.7	50	1594%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	45	250	1000	556%
Vitamin D (IU)	200	600	3200	300%
Vitamin E (IU)	15	102	450	681%
Vitamin K (ug)	70	115		165%
Thiamin (mg)	1.2	22.559		1880%
Riboflavin (mg)	1.3	20.257		1558%
Niacin (mg)	16	22.43	900	140%
Folate (ug)	400	687	1000	172%
Pantothenic Acid (mg)	6	21.19		353%
Biotin (ug)	30	250		833%
Choline (mg)	550	561.631	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.12	2.5	112%
Chloride (g)	0	2.479
Chromium (ug)	35	120		343%
Copper (mg)	1.7	2.939	10	173%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	30.9514	45	387%
Magnesium (mg)	400	607.4		152%
Manganese (mg)	5.5	10.267		187%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	1	1.07	4	107%
Potassium (g)	3.8	3.291		87%
Selenium (ug)	70	125	400	179%
Sodium (g)	0.9	1.086	2.3	121%
Sulfur (g)	0	2.37
Zinc (mg)	14	21.2831	40	152%

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This recipe	lachie	30 Nov '14	30 Nov '14

Australian Soylent 1.0 - tweaks

Nutrition Facts

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

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