Name: Dan's Superman Food 1.0
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 36g GNC Mega Men® Sport - Vanilla Bean; 170g Oat Flour/Powder; 380g Pre-cooked Masa (Masa Precocida); 60g Soybean Oil; 10g NOW Foods Calcium/magnesium 1000/500 mg; 3.5g Iodised Salt; 3g Morton Salt Substitute (Potassium Chloride); 1.5g Choline bitartrate; 5g MSM Sulfur Powder; 195g Optimum Nutrition GOLD STANDARD 100% WHEY; 18g Flaxseed Meal; 3g Optimum Nutrition Creatine Powder; 25g MCT Oil; 8g Amazing Grass; 5g L Glutamine

Amount		Ingredient	$ / day	Source
36	g	GNC Mega Men® Sport - Vanilla Bean	$1.27	GNC
170	g	Oat Flour/Powder	$0.42	Amazon
380	g	Pre-cooked Masa (Masa Precocida)	$1.52	Amazon
60	g	Soybean Oil	$1.12	Amazon
10	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.45	Amazon
3.5	g	Iodised Salt	$0.01	local
3	g	Morton Salt Substitute (Potassium Chloride)	$0.09	Amazon
1.5	g	Choline bitartrate	$0.09	Amazon
5	g	MSM Sulfur Powder	$0.15	Amazon
195	g	Optimum Nutrition GOLD STANDARD 100% WHEY	$4.81	Amazon
18	g	Flaxseed Meal	$0.14	Amazon
3	g	Optimum Nutrition Creatine Powder	$0.07	Amazon
25	g	MCT Oil	$0.50	Amazon
8	g	Amazing Grass	$0.40
5	g	L Glutamine	$0.22
Amounts for: Total Daily Cost:			$11.27	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

47% Carb, 24% Protein, 29% Fat

Calories3852

% Daily Values*

183%

Total Carbohydrate457g

147%

Dietary Fiber 41g

271%

Protein230g

192%

Total Fat125g

Saturated Fat42g

Monounsaturated Fat19g

Polyunsaturated Fat40g

526%

Omega-3 Fatty Acids8g

216%

Omega-6 Fatty Acids37g

Cholesterol224mg

Calcium 193%	•	Vitamin A 293%
Chloride 162%	•	Vitamin B6 3874%
Chromium 343%	•	Vitamin B12 2088%
Copper 322%	•	Vitamin C 352%
Iodine 222%	•	Vitamin D 174%
Iron 465%	•	Vitamin E 196%
Magnesium 299%	•	Vitamin K 231%
Manganese 426%	•	Thiamin 4290%
Molybdenum 922%	•	Riboflavin 3908%
Phosphorus 127%	•	Niacin 336%
Potassium 108%	•	Folate 180%
Selenium 492%	•	Pantothenic Acid 1010%
Sodium 130%	•	Biotin 1000%
Sulfur 103%	•	Choline 125%
Zinc 284%

* 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	GNC Mega Men® Sport - Vanilla Bean	36	g	Powder	GNC	1080	$38.00	$1.27	30	130	15.0	10.00
2	Oat Flour/Powder	170	g	Powder	Amazon	22680	$56.00	$0.42	133	687	112.2	25.50
3	Pre-cooked Masa (Masa Precocida)	380	g	Powder	Amazon	6000	$24.00	$1.52	16	1368	300.2	30.40
4	Soybean Oil	60	g	Liquid	Amazon	907	$17.00	$1.12	15	530	0.0	0.00
5	NOW Foods Calcium/magnesium 1000/500 mg	10	g	Powder	Amazon	227	$10.32	$0.45	23	0	0.0	0.00
6	Iodised Salt	3.5	g	Powder	local	500	$0.90	$0.01	143	0	0.0	0.00
7	Morton Salt Substitute (Potassium Chloride)	3	g	Powder	Amazon	532	$15.70	$0.09	177	0	0.0	0.00
8	Choline bitartrate	1.5	g	Powder	Amazon	500	$30.00	$0.09	333	0	0.0	0.00
9	MSM Sulfur Powder	5	g	Powder	Amazon	997	$30.00	$0.15	199	0	0.0	0.00
10	Optimum Nutrition GOLD STANDARD 100% WHEY	195	g	Powder	Amazon	4536	$112.00	$4.81	23	796	19.9	159.18
11	Flaxseed Meal	18	g	Powder	Amazon	1814	$14.16	$0.14	101	96	5.2	3.24
12	Optimum Nutrition Creatine Powder	3	g	Powder	Amazon	600	$14.89	$0.07	200	0	0.0	0.00
13	MCT Oil	25	g	Liquid	Amazon	907	$18.00	$0.50	36	210	0.0	0.00
14	Amazing Grass	8	g	Powder		800	$40.00	$0.40	100	35	4.0	2.00
15	L Glutamine	5	g	Powder		450	$19.79	$0.22	90	0	0.0	0.00
	Total						$440.76	$11.27		3852	456.5	230.32
	Target									2000	250.0	85.00
	% Reached									193%	183%	271%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	3852	193%
Carbohydrates (g)	250	456.5	183%
Protein (g)	85	230.32	271%
Total Fat (g)	65	124.76	192%
Saturated Fat (g)		41.64
Monounsaturated Fat (g)		18.61
Polyunsaturated Fat (g)		40.23
Omega-3 Fatty Acids (g)	1.6	8.42	526%
Omega-6 Fatty Acids (g)	17	36.73	216%
Total Fiber (g)	28	41.1	147%
Soluble Fiber (g)		5.1
Insoluble Fiber (g)		6
Cholesterol (mg)	0	223.98

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8800	10000	293%
Vitamin B6 (mg)	1.3	50.4	100	3874%
Vitamin B12 (ug)	2.4	50.1		2088%
Vitamin C (mg)	90	317	2000	352%
Vitamin D (IU)	600	1044	4000	174%
Vitamin E (IU)	20	39	1000	196%
Vitamin K (ug)	120	277		231%
Thiamin (mg)	1.2	51.478		4290%
Riboflavin (mg)	1.3	50.806		3908%
Niacin (mg)	16	53.708	35	336%
Folate (ug)	400	720	1000	180%
Pantothenic Acid (mg)	5	50.52		1010%
Biotin (ug)	30	300		1000%
Choline (mg)	550	689.996	3500	125%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.93	2.5	193%
Chloride (g)	2.3	3.725	3.6	162%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.896	10	322%
Iodine (ug)	150	333	1100	222%
Iron (mg)	8	37.186	45	465%
Magnesium (mg)	420	1254.2		299%
Manganese (mg)	2.3	9.798	11	426%
Molybdenum (ug)	45	415	2000	922%
Phosphorus (g)	0.7	0.886	4	127%
Potassium (g)	3.5	3.781		108%
Selenium (ug)	55	270	400	492%
Sodium (g)	1.5	1.952	2.3	130%
Sulfur (g)	2	2.06		103%
Zinc (mg)	11	31.214	40	284%

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	5 Jun '14
This recipe	adpr_02	21 Jan '15	5 Jun '14

Dan's Superman Food 1.0

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