Name: Copy of Berlin Marianne Soylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 15g Bob's Red Mill Soy Lecithin Granules; 20g Bob's Red Mill Flaxseed Meal; 5ml Extra Virgin Olive Oil; 150g Oat Flour/Powder; 35g Soy protein isolate; 2 cups Maltodextrin; 55g Super Pea Protein Isolate; 2g Sea Salt; 1pill Kirkland Signature Daily Multi; 1 capsule calcium; 9g Potassium Citrate; 0.37 cup Canola Oil

Amount		Volume		Ingredient	€ / day	Source
15	g			Bob's Red Mill Soy Lecithin Granules	€0.42	Amazon
20	g			Bob's Red Mill Flaxseed Meal	€0.12	Whole Foods
5	ml			Extra Virgin Olive Oil	€0.06	Amazon
150	g			Oat Flour/Powder	€0.30	online
35	g			Soy protein isolate	€0.49	My protein
170	g	2	cups	Maltodextrin	€0.48	Amazon
55	g			Super Pea Protein Isolate	€0.39	Bulk Powders
2	g			Sea Salt	€0.01	Amazon (S)
1	pill			Kirkland Signature Daily Multi	€0.03	Amazon
1	pill	1	capsule	calcium	€0.02	local
9	g			Potassium Citrate	€0.36	PureBulk, Inc.
5	ml	0.37	cup	Canola Oil	€0.01	Local, 5qt (Costco)
Amounts for: Total Daily Cost:					€2.68	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

61% Carb, 20% Protein, 19% Fat

Calories1879

% Daily Values*

102%

Total Carbohydrate282g

53%

Dietary Fiber 13g

102%

Protein94g

97%

Total Fat40g

Saturated Fat4g

Monounsaturated Fat11g

Polyunsaturated Fat7g

Omega-3 Fatty Acids4g

Omega-6 Fatty Acids7g

Cholesterol0mg

Calcium 93%	•	Vitamin A 500%
Chloride 56%	•	Vitamin B6 183%
Chromium 140%	•	Vitamin B12 250%
Copper 249%	•	Vitamin C 120%
Iodine 100%	•	Vitamin D 67%
Iron 172%	•	Vitamin E 111%
Magnesium 132%	•	Vitamin K 41%
Manganese 392%	•	Thiamin 261%
Molybdenum 767%	•	Riboflavin 172%
Phosphorus 170%	•	Niacin 167%
Potassium 86%	•	Folate 157%
Selenium 202%	•	Pantothenic Acid 211%
Sodium 114%	•	Biotin 100%
Sulfur 17%	•	Choline 151%
Zinc 225%

* Percent Daily Values are based on "marie:j's US DRI, female 19-30 modified for 50-25-25, 1826cal". 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	Bob's Red Mill Soy Lecithin Granules	15	g	Powder	Amazon	500	€14.00	€0.42	33	113	1.9	0.00
2	Bob's Red Mill Flaxseed Meal	20	g	Powder	Whole Foods	453	€2.69	€0.12	23	107	5.8	3.60
3	Extra Virgin Olive Oil	5	ml	Liquid	Amazon	3000	€36.27	€0.06	600	41	0.0	0.00
4	Oat Flour/Powder	150	g	Powder	online	10000	€20.00	€0.30	67	570	102.2	14.70
5	Soy protein isolate	35	g	Powder	My protein	2500	€35.00	€0.49	71	118	2.6	31.25
6	Maltodextrin	170	g	Powder	Amazon	10000	€28.00	€0.48	59	673	168.3	0.00
7	Super Pea Protein Isolate	55	g	Powder	Bulk Powders	10000	€70.00	€0.39	182	217	1.6	44.00
8	Sea Salt	2	g	Powder	Amazon (S)	3628	€9.14	€0.01	1814	0	0.0	0.00
9	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	€16.99	€0.03	500	0	0.0	0.00
10	calcium	1	pill	Pill	local	20	€0.40	€0.02	20	0	0.0	0.00
11	Potassium Citrate	9	g	Powder	PureBulk, Inc.	250	€10.00	€0.36	28	0	0.0	0.00
12	Canola Oil	5	ml	Liquid	Local, 5qt (Costco)	4731	€8.00	€0.01	946	40	0.0	0.00
	Total						€250.49	€2.68		1879	282.4	93.55
	Target									1838	276.0	92.00
	% Reached									102%	102%	102%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1838	1879	102%
Carbohydrates (g)	276	282.4	102%
Protein (g)	92	93.55	102%
Total Fat (g)	41	39.66	97%
Saturated Fat (g)	0	4.03
Monounsaturated Fat (g)	0	10.86
Polyunsaturated Fat (g)	0	7.33
Omega-3 Fatty Acids (g)	0	3.62
Omega-6 Fatty Acids (g)	0	7.08
Total Fiber (g)	25	13.2	53%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	3500	10000	500%
Vitamin B6 (mg)	1.3	2.4	100	183%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	75	90	2000	120%
Vitamin D (IU)	600	400	4000	67%
Vitamin E (IU)	30	33	1000	111%
Vitamin K (ug)	90	37		41%
Thiamin (mg)	1.1	2.87		261%
Riboflavin (mg)	1.1	1.89		172%
Niacin (mg)	14	23.37	35	167%
Folate (ug)	400	627	1000	157%
Pantothenic Acid (mg)	5	10.575		211%
Biotin (ug)	30	30		100%
Choline (mg)	425	642.488	3500	151%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.93	2.5	93%
Chloride (g)	2.3	1.292	3.6	56%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	2.24	10	249%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	30.9657	45	172%
Magnesium (mg)	310	408		132%
Manganese (mg)	1.8	7.05	11	392%
Molybdenum (ug)	45	345	2000	767%
Phosphorus (g)	0.7	1.188	4	170%
Potassium (g)	4.7	4.064		86%
Selenium (ug)	55	111	400	202%
Sodium (g)	1.5	1.716	2.3	114%
Sulfur (g)	2	0.34		17%
Zinc (mg)	8	18.035	40	225%

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	30 Oct '13
QuidNYC's Superfood for Him	QuidNYC	8 Mar '14	27 May '14
Lenny's version of Superfood	Lenez	14 Mar '16	14 Jan '15
Lenny's island soylent	Lenez	2 Apr '15	23 Jul '15
Lenny's Berlin Soylent	Lenez	18 Jan '17	5 Mar '16
Berlin Marianne Soylent	Lenez	5 Mar '16	7 Mar '16
This recipe	marie:j	7 Mar '16	7 Mar '16

Copy of Berlin Marianne Soylent

Nutrition Facts

Nutrient Profile: marie:j's US DRI, female 19-30 modified for 50-25-25, 1826calChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: marie:j's US DRI, female 19-30 modified for 50-25-25, 1826cal Change