Name: Baked Butternut 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 Calcium Chews (caramel or chocolate); 1/2 tsp Leavening agents, baking soda; 1 tsp Spices, cinnamon, ground; 65g Coconut Flour; 45g Oil, canola; 220g Corn flour, whole-grain, white; 5g Potassium chloride; 20g Seeds, sunflower seed kernels, dried; 1.5g Salt, table; 60g Now Foods 100% Whey Protein Isolate; 1 piece Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 350g Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt; 150g Squash, winter, butternut, frozen, cooked, boiled, without salt

Amount		Volume		Ingredient	$ / day	Source
2	g	½	tsp	Choline bitartrate	$0.06	Amazon
2	pill	1	piece	Kirkland Calcium Chews (caramel or chocolate)	$0.13	Costco\|Amazon
2.3	g	½	tsp	Leavening agents, baking soda	$0.00
2.6	g	1	tsp	Spices, cinnamon, ground	$0.00
65	g			Coconut Flour	$0.38	Amazon
45	g			Oil, canola	$0.19	Amazon
220	g			Corn flour, whole-grain, white	$1.88	Amazon
5	g			Potassium chloride	$0.10	iHerb
20	g			Seeds, sunflower seed kernels, dried	$0.15	Amazon
1.5	g			Salt, table	$0.00
60	g			Now Foods 100% Whey Protein Isolate	$1.37	Amazon
1	pill	1	piece	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Costco
350	g			Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	$0.88
150	g			Squash, winter, butternut, frozen, cooked, boiled, without salt	$0.00
Amounts for: Total Daily Cost:					$5.18	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

49% Carb, 17% Protein, 34% Fat

Calories2032

% Daily Values*

103%

Total Carbohydrate257g

173%

Dietary Fiber 48g

105%

Protein89g

119%

Total Fat77g

Saturated Fat16g

Monounsaturated Fat35g

Polyunsaturated Fat22g

284%

Omega-3 Fatty Acids5g

101%

Omega-6 Fatty Acids17g

Cholesterol11mg

Calcium 168%	•	Vitamin A 297%
Chloride 107%	•	Vitamin B6 272%
Chromium 100%	•	Vitamin B12 250%
Copper 217%	•	Vitamin C 120%
Iodine 100%	•	Vitamin D 133%
Iron 332%	•	Vitamin E 231%
Magnesium 101%	•	Vitamin K 118%
Manganese 209%	•	Thiamin 212%
Molybdenum 100%	•	Riboflavin 160%
Phosphorus 130%	•	Niacin 184%
Potassium 126%	•	Folate 163%
Selenium 184%	•	Pantothenic Acid 263%
Sodium 108%	•	Biotin 100%
Sulfur 106%	•	Choline 165%
Zinc 152%

* 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	2	g	Powder	Amazon	1000	$31.96	$0.06	500	0	0.0	0.00
2	Kirkland Calcium Chews (caramel or chocolate)	2	pill	Pill	Costco\|Amazon	180	$12.00	$0.13	90	40	6.0	0.00
3	Leavening agents, baking soda	2.3	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
4	Spices, cinnamon, ground	2.6	g	Powder		0	$0.00	$0.00	0	6	2.1	0.10
5	Coconut Flour	65	g	Powder	Amazon	1814	$10.50	$0.38	28	288	38.3	11.61
6	Oil, canola	45	g	Powder	Amazon	5269	$22.76	$0.19	117	398	0.0	0.00
7	Corn flour, whole-grain, white	220	g	Powder	Amazon	2722	$23.20	$1.88	12	794	169.1	15.25
8	Potassium chloride	5	g	Powder	iHerb	227	$4.58	$0.10	45	0	0.0	0.00
9	Seeds, sunflower seed kernels, dried	20	g	Powder	Amazon	2268	$16.99	$0.15	113	117	4.0	4.16
10	Salt, table	1.5	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
11	Now Foods 100% Whey Protein Isolate	60	g	Powder	Amazon	4540	$103.84	$1.37	76	236	0.0	53.57
12	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Costco	500	$12.69	$0.03	500	0	0.0	0.00
13	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	350	g	Powder		907	$2.29	$0.88	3	95	22.6	2.31
14	Squash, winter, butternut, frozen, cooked, boiled, without salt	150	g	Powder		0	$0.00	$0.00	0	59	15.1	1.84
	Total						$240.81	$5.18		2032	257.2	88.84
	Target									2000	250.0	85.00
	% Reached									102%	103%	105%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2032	102%
Carbohydrates (g)	250	257.2	103%
Protein (g)	85	88.84	105%
Total Fat (g)	65	77.19	119%
Saturated Fat (g)		15.93
Monounsaturated Fat (g)		34.51
Polyunsaturated Fat (g)		21.65
Omega-3 Fatty Acids (g)	1.6	4.54	284%
Omega-6 Fatty Acids (g)	17	17.1	101%
Total Fiber (g)	28	48.4	173%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	10.714

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8918	10000	297%
Vitamin B6 (mg)	1.3	3.5	100	272%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	108	2000	120%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	46	1000	231%
Vitamin K (ug)	120	141		118%
Thiamin (mg)	1.2	2.546		212%
Riboflavin (mg)	1.3	2.084		160%
Niacin (mg)	16	29.413	35	184%
Folate (ug)	400	653	1000	163%
Pantothenic Acid (mg)	5	13.156		263%
Biotin (ug)	30	30		100%
Choline (mg)	550	905.166	3500	165%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.68	2.5	168%
Chloride (g)	2.3	2.452	3.6	107%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.952	10	217%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	26.5673	45	332%
Magnesium (mg)	420	423.2		101%
Manganese (mg)	2.3	4.799	11	209%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.911	4	130%
Potassium (g)	3.5	4.412		126%
Selenium (ug)	55	101	400	184%
Sodium (g)	1.5	1.617	2.3	108%
Sulfur (g)	2	2.13		106%
Zinc (mg)	11	16.7351	40	152%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	8 Sep '13
Bachelor Chow - Personalized Version	max	17 Oct '13	18 Oct '13
People Chow 3.0.1 - "Tortilla Perfection!"	max	16 May '14	10 Jul '14
Bodybuilder People Chow v1.1 [corn][gritty][do not drink] - 2000 kcal	abemore	3 Feb '16	17 Jul '14
Chewable Soylent v3.0 [drink][zero grit][rolled oats][delicious!] - 1800 kcal	abemore	13 May '16	18 Nov '14
Baked Banana Soylent Bread v5.0 [wheat][moist!] - 2400 kcal	abemore	3 Feb '16	27 Nov '16
Baked Acorn Squash Soylent Bread	megatyler30	28 Nov '16	27 Nov '16
This recipe	megatyler30	27 Nov '16	27 Nov '16

Baked Butternut Squash Soylent Bread

Nutrition Facts

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

No reviews yet - why not add the first one?

Submit Feedback

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