Name: Copy of Complete Food v4
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 15g Psyllium Husk Powder; 4g Flaxseed; 105g Pure WHEY Protein (Flavored); 40g Super Pea Protein Isolate; 170g Ultra Fine Scottish Oats; 158g Maltodextrin; 5g Jozo bewust (die groene zoutvaatjes); 1g Jozo Naturel Tafelzout; 1.3g Choline bitartrate; 1pill Kruidvat multi A-Z compleet; 0.28pill Chromium Picolinate (Chroom); 0.28pill Solgar Vitamine K-1; 0.28pill Vitamine A; 0.143pill Vitamine C-1000; 1500ml Tapwater; 36ml Olijfolie

Amount		Ingredient	€ / day	Source
15	g	Psyllium Husk Powder	€0.26	Bulk Powders
4	g	Flaxseed	€0.10	BulkPowders
105	g	Pure WHEY Protein (Flavored)	€1.36	BulkPowders
40	g	Super Pea Protein Isolate	€0.36	Bulk Powders
170	g	Ultra Fine Scottish Oats	€0.40	Bulk Powders
158	g	Maltodextrin	€0.52	Bulk powders
5	g	Jozo bewust (die groene zoutvaatjes)	€0.10	AH
1	g	Jozo Naturel Tafelzout	€0.00	AH
1.3	g	Choline bitartrate	€0.06	Bulk Powders
1	pill	Kruidvat multi A-Z compleet	€0.04	Kruidvat
0.28	pill	Chromium Picolinate (Chroom)	€0.03	Vitamin store (NL)
0.28	pill	Solgar Vitamine K-1	€0.02	vitaminstore
0.28	pill	Vitamine A	€0.09	Vitaminstore.nl
0.143	pill	Vitamine C-1000	€0.01	kruidvat
1500	ml	Tapwater	€0.00	Tap
36	ml	Olijfolie	€0.00	Supermarkt
Amounts for: Total Daily Cost:			€3.36	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 25% Protein, 25% Fat

Calories2162

% Daily Values*

105%

Total Carbohydrate263g

104%

Dietary Fiber 29g

132%

Protein132g

87%

Total Fat59g

Saturated Fat13g

Monounsaturated Fat32g

Polyunsaturated Fat7g

57%

Omega-3 Fatty Acids0.91g

17%

Omega-6 Fatty Acids3g

Cholesterol0mg

Calcium 101%	•	Vitamin A 115%
Chloride 113%	•	Vitamin B6 125%
Chromium 151%	•	Vitamin B12 104%
Copper 290%	•	Vitamin C 248%
Iodine 170%	•	Vitamin D 133%
Iron 282%	•	Vitamin E 109%
Magnesium 122%	•	Vitamin K 91%
Manganese 476%	•	Thiamin 218%
Molybdenum 811%	•	Riboflavin 171%
Phosphorus 184%	•	Niacin 111%
Potassium 89%	•	Folate 219%
Selenium 152%	•	Pantothenic Acid 175%
Sodium 107%	•	Biotin 167%
Sulfur 234%	•	Choline 121%
Zinc 199%

* Percent Daily Values are based on "bgarrot's 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	Psyllium Husk Powder	15	g	Powder	Bulk Powders	1000	€17.49	€0.26	67	29	0.6	0.38
2	Flaxseed	4	g	Powder	BulkPowders	1000	€25.00	€0.10	250	21	0.1	0.73
3	Pure WHEY Protein (Flavored)	105	g	Powder	BulkPowders	5000	€64.99	€1.36	48	458	9.1	80.11
4	Super Pea Protein Isolate	40	g	Powder	Bulk Powders	5000	€44.53	€0.36	125	158	1.2	32.00
5	Ultra Fine Scottish Oats	170	g	Powder	Bulk Powders	5000	€11.87	€0.40	29	612	103.9	18.70
6	Maltodextrin	158	g	Powder	Bulk powders	5000	€16.49	€0.52	32	589	148.5	0.00
7	Jozo bewust (die groene zoutvaatjes)	5	g	Powder	AH	75	€1.50	€0.10	15	0	0.0	0.00
8	Jozo Naturel Tafelzout	1	g	Powder	AH	125	€0.37	€0.00	125	0	0.0	0.00
9	Choline bitartrate	1.3	g	Powder	Bulk Powders	100	€4.49	€0.06	77	0	0.0	0.00
10	Kruidvat multi A-Z compleet	1	pill	Pill	Kruidvat	120	€4.29	€0.04	120	0	0.0	0.00
11	Chromium Picolinate (Chroom)	0.28	pill	Pill	Vitamin store (NL)	90	€11.10	€0.03	321	0	0.0	0.00
12	Solgar Vitamine K-1	0.28	pill	Pill	vitaminstore	100	€8.45	€0.02	357	0	0.0	0.00
13	Vitamine A	0.28	pill	Pill	Vitaminstore.nl	60	€19.00	€0.09	214	0	0.0	0.00
14	Vitamine C-1000	0.14285714285714285	pill	Pill	kruidvat	240	€8.49	€0.01	1680	0	0.0	0.00
15	Tapwater	1500	ml	Liquid	Tap	1200	€0.00	€0.00	1	0	0.0	0.00
16	Olijfolie	36	ml	Liquid	Supermarkt	750	€0.00	€0.00	21	296	0.0	0.00
	Total						€238.06	€3.36		2162	263.4	131.92
	Target									2005	251.0	100.00
	% Reached									108%	105%	132%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2005	2162	108%
Carbohydrates (g)	251	263.4	105%
Protein (g)	100	131.92	132%
Total Fat (g)	67	58.56	87%
Saturated Fat (g)	0	13.3
Monounsaturated Fat (g)	0	32.06
Polyunsaturated Fat (g)	0	6.89
Omega-3 Fatty Acids (g)	1.6	0.91	57%
Omega-6 Fatty Acids (g)	17	2.89	17%
Total Fiber (g)	28	29	104%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3446	10000	115%
Vitamin B6 (mg)	1.3	1.6	100	125%
Vitamin B12 (ug)	2.4	2.5		104%
Vitamin C (mg)	90	223	2000	248%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	22	1000	109%
Vitamin K (ug)	120	109		91%
Thiamin (mg)	1.2	2.619		218%
Riboflavin (mg)	1.3	2.222		171%
Niacin (mg)	16	17.758	35	111%
Folate (ug)	400	876	1000	219%
Pantothenic Acid (mg)	5	8.753		175%
Biotin (ug)	30	50		167%
Choline (mg)	550	667.028	3500	121%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.01	2.5	101%
Chloride (g)	2.3	2.595	3.6	113%
Chromium (ug)	35	53		151%
Copper (mg)	0.9	2.612	10	290%
Iodine (ug)	150	255	1100	170%
Iron (mg)	8	22.552	45	282%
Magnesium (mg)	420	512		122%
Manganese (mg)	2.3	10.957	11	476%
Molybdenum (ug)	45	365	2000	811%
Phosphorus (g)	0.7	1.287	4	184%
Potassium (g)	3.5	3.116		89%
Selenium (ug)	55	84	400	152%
Sodium (g)	1.5	1.6	2.3	107%
Sulfur (g)	2	4.69		234%
Zinc (mg)	11	21.885	40	199%

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Parent Recipes:	Author	Last Updated	Created
Soylent White (Voor Nederland)	Soylent White	17 Jul '14	18 Nov '13
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Copy of Lekker	baard	25 Apr '14	25 Apr '14
Complete Food v4	baard	6 Dec '14	7 Oct '16
This recipe	bgarrot	7 Oct '16	7 Oct '16

Copy of Complete Food v4

Nutrition Facts

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

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