Name: Baked Acorn Squash Soylent Bread
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1/2 tsp Choline bitartrate; 1 piece Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 1 piece Kirkland Calcium Chews (caramel or chocolate); 1/2 tsp Leavening agents, baking soda; 1 tsp Spices, cinnamon, ground; 70g Coconut Flour; 500g Squash, winter, acorn, cooked, boiled, mashed, without salt; 200g Corn flour, whole-grain, white; 5g Potassium chloride; 1.7g Salt, table; 1/2 cup Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim); 35g Oil, industrial, mid-oleic, sunflower; 3g Flaxseed Oil; 1.4 tsp Kale powder; 10g Nuts, walnuts, black, dried; 3 scoop CytoSport 100% Whey Protein - Vanilla

Amount		Volume		Ingredient	$ / day	Source
1.3	g	½	tsp	Choline bitartrate	$0.04	Amazon
1	pill	1	piece	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Costco
1	pill	1	piece	Kirkland Calcium Chews (caramel or chocolate)	$0.07	Costco\|Amazon
2.3	g	½	tsp	Leavening agents, baking soda	$0.00
2.6	g	1	tsp	Spices, cinnamon, ground	$0.00
70	g			Coconut Flour	$0.41	Amazon
500	g			Squash, winter, acorn, cooked, boiled, mashed, without salt	$2.96
200	g			Corn flour, whole-grain, white	$0.51	Amazon
5	g			Potassium chloride	$0.10	iHerb
1.7	g			Salt, table	$0.00
125	g	½	cup	Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim)	$0.00
35	g			Oil, industrial, mid-oleic, sunflower	$0.00
3	g			Flaxseed Oil	$0.07	Amazon
1.4	g	1.4	tsp	Kale powder	$0.09	Amazon
10	g			Nuts, walnuts, black, dried	$0.12	Amazon
85	g	3	scoop	CytoSport 100% Whey Protein - Vanilla	$1.25	Costco
Amounts for: Total Daily Cost:					$5.64	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 20% Protein, 29% Fat

Calories1989

% Daily Values*

104%

Total Carbohydrate260g

200%

Dietary Fiber 56g

120%

Protein102g

103%

Total Fat67g

Saturated Fat18g

Monounsaturated Fat24g

Polyunsaturated Fat19g

127%

Omega-3 Fatty Acids2g

102%

Omega-6 Fatty Acids17g

Cholesterol100mg

Calcium 130%	•	Vitamin A 265%
Chloride 146%	•	Vitamin B6 264%
Chromium 100%	•	Vitamin B12 276%
Copper 198%	•	Vitamin C 139%
Iodine 100%	•	Vitamin D 100%
Iron 327%	•	Vitamin E 231%
Magnesium 108%	•	Vitamin K 108%
Manganese 209%	•	Thiamin 213%
Molybdenum 100%	•	Riboflavin 165%
Phosphorus 166%	•	Niacin 167%
Potassium 157%	•	Folate 154%
Selenium 170%	•	Pantothenic Acid 269%
Sodium 117%	•	Biotin 100%
Sulfur 185%	•	Choline 109%
Zinc 145%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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	Choline bitartrate	1.3	g	Powder	Amazon	1000	$31.96	$0.04	769	0	0.0	0.00
2	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Costco	500	$12.69	$0.03	500	0	0.0	0.00
3	Kirkland Calcium Chews (caramel or chocolate)	1	pill	Pill	Costco\|Amazon	180	$12.00	$0.07	180	20	3.0	0.00
4	Leavening agents, baking soda	2.3	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
5	Spices, cinnamon, ground	2.6	g	Powder		0	$0.00	$0.00	0	6	2.1	0.10
6	Coconut Flour	70	g	Powder	Amazon	1814	$10.50	$0.41	26	310	41.3	12.50
7	Squash, winter, acorn, cooked, boiled, mashed, without salt	500	g	Paste		186	$1.10	$2.96	0	170	44.0	3.35
8	Corn flour, whole-grain, white	200	g	Powder	Amazon	22700	$58.00	$0.51	114	722	153.7	13.86
9	Potassium chloride	5	g	Powder	iHerb	227	$4.58	$0.10	45	0	0.0	0.00
10	Salt, table	1.7	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
11	Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim)	125	g	Liquid		0	$0.00	$0.00	0	43	6.2	4.21
12	Oil, industrial, mid-oleic, sunflower	35	g	Powder		0	$0.00	$0.00	0	309	0.0	0.00
13	Flaxseed Oil	3	g	Liquid	Amazon	662	$16.16	$0.07	221	27	0.0	0.00
14	Kale powder	1.4	g	Powder	Amazon	227	$15.00	$0.09	162	5	1.0	0.00
15	Nuts, walnuts, black, dried	10	g	Powder	Amazon	1361	$16.69	$0.12	136	62	1.0	2.41
16	CytoSport 100% Whey Protein - Vanilla	85	g	Powder	Costco	2722	$39.99	$1.25	32	316	7.3	65.57
	Total						$218.67	$5.64		1989	259.5	102.00
	Target									2000	250.0	85.00
	% Reached									99%	104%	120%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1989	99%
Carbohydrates (g)	250	259.5	104%
Protein (g)	85	102	120%
Total Fat (g)	65	66.8	103%
Saturated Fat (g)		17.94
Monounsaturated Fat (g)		24.27
Polyunsaturated Fat (g)		19.32
Omega-3 Fatty Acids (g)	1.6	2.03	127%
Omega-6 Fatty Acids (g)	17	17.29	102%
Total Fiber (g)	28	55.9	200%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	99.643

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7936	10000	265%
Vitamin B6 (mg)	1.3	3.4	100	264%
Vitamin B12 (ug)	2.4	6.6		276%
Vitamin C (mg)	90	125	2000	139%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	46	1000	231%
Vitamin K (ug)	120	130		108%
Thiamin (mg)	1.2	2.555		213%
Riboflavin (mg)	1.3	2.142		165%
Niacin (mg)	16	26.654	35	167%
Folate (ug)	400	615	1000	154%
Pantothenic Acid (mg)	5	13.453		269%
Biotin (ug)	30	30		100%
Choline (mg)	550	599.272	3500	109%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.3	2.5	130%
Chloride (g)	2.3	3.363	3.6	146%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.782	10	198%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	26.1419	45	327%
Magnesium (mg)	420	451.6		108%
Manganese (mg)	2.3	4.799	11	209%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.161	4	166%
Potassium (g)	3.5	5.491		157%
Selenium (ug)	55	93	400	170%
Sodium (g)	1.5	1.754	2.3	117%
Sulfur (g)	2	3.71		185%
Zinc (mg)	11	15.9213	40	145%

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Baked Acorn Squash Soylent Bread

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change