Name: DIY Basic
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0.55g Choline; 0g Potassium Iodate; 0.008g Ferrous Gluconate; 0.42g Magnesium Gluconate; 0.46g Monosodium Phosphate; 2.7g Potassium Citrate; 3.25g Sodium Chloride; 2g Methylsulfonylmethane; 18g Fiber; 0.5g Calcium Gluconate; 74g Now Foods Whey Protein Powder; 68ml Canola Oil; 155g Maltodextrin; 1pill Garden of Life Vitamin Code Raw One for Men; 110g Bob's Red Mill Oat Flour

Amount		Ingredient	$ / day	Source
0.55	g	Choline	$0.03	Pure Bulk
0	g	Potassium Iodate	$0.00	Pure Bulk
0.008	g	Ferrous Gluconate	$0.00	Pure Bulk
0.42	g	Magnesium Gluconate	$0.03	Pure Bulk
0.46	g	Monosodium Phosphate	$0.03	Amazon
2.7	g	Potassium Citrate	$0.11	Pure Bulk
3.25	g	Sodium Chloride	$0.05	Amazon
2	g	Methylsulfonylmethane	$0.04	Amazon
18	g	Fiber	$0.61	ARG
0.5	g	Calcium Gluconate	$0.02	Pure Bulk
74	g	Now Foods Whey Protein Powder	$1.96	Amazon
68	ml	Canola Oil	$0.20	Amazon
155	g	Maltodextrin	$0.39	Honeyville Grain, Inc.
1	pill	Garden of Life Vitamin Code Raw One for Men	$0.30	Amazon
110	g	Bob's Red Mill Oat Flour	$0.45	Bob's Red Mill
Amounts for: Total Daily Cost:			$4.22	Add Ingredients to Amazon Cart

Complete and flexible.

Nutrition Facts

Amount Per Day

52% Carb, 18% Protein, 30% Fat

Calories2079

% Daily Values*

98%

Total Carbohydrate245g

104%

Dietary Fiber 29g

100%

Protein85g

99%

Total Fat64g

Saturated Fat0g

Monounsaturated Fat0g

Polyunsaturated Fat0g

Omega-3 Fatty Acids5g

Omega-6 Fatty Acids12g

Cholesterol13mg

Calcium 91%	•	Vitamin A 167%
Chloride 86%	•	Vitamin B6 154%
Chromium 343%	•	Vitamin B12 1000%
Copper 222%	•	Vitamin C 67%
Iodine 100%	•	Vitamin D 133%
Iron 101%	•	Vitamin E 205%
Magnesium 116%	•	Vitamin K 137%
Manganese 45%	•	Thiamin 125%
Molybdenum 267%	•	Riboflavin 131%
Phosphorus 92%	•	Niacin 125%
Potassium 99%	•	Folate 100%
Selenium 136%	•	Pantothenic Acid 200%
Sodium 95%	•	Biotin 500%
Sulfur 100%	•	Choline 100%
Zinc 136%

* 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	0.55	g	Powder	Pure Bulk	100	$4.75	$0.03	182	0	0.0	0.00
2	Potassium Iodate	0.00015	g	Powder	Pure Bulk	25	$11.25	$0.00	166667	0	0.0	0.00
3	Ferrous Gluconate	0.008	g	Powder	Pure Bulk	100	$8.50	$0.00	12500	0	0.0	0.00
4	Magnesium Gluconate	0.42	g	Powder	Pure Bulk	250	$16.00	$0.03	595	0	0.0	0.00
5	Monosodium Phosphate	0.46	g	Powder	Amazon	113	$7.99	$0.03	246	0	0.0	0.00
6	Potassium Citrate	2.7	g	Powder	Pure Bulk	250	$10.00	$0.11	93	0	0.0	0.00
7	Sodium Chloride	3.25	g	Powder	Amazon	907	$15.00	$0.05	279	0	0.0	0.00
8	Methylsulfonylmethane	2	g	Powder	Amazon	1000	$21.95	$0.04	500	0	0.0	0.00
9	Fiber	18	g	Powder	ARG	500	$17.00	$0.61	28	72	18.0	0.00
10	Calcium Gluconate	0.5	g	Powder	Pure Bulk	250	$10.75	$0.02	500	0	0.0	0.00
11	Now Foods Whey Protein Powder	74	g	Powder	Amazon	2268	$59.99	$1.96	31	291	0.0	66.07
12	Canola Oil	68	ml	Liquid	Amazon	14336	$41.92	$0.20	211	555	0.0	0.00
13	Maltodextrin	155	g	Powder	Honeyville Grain, Inc.	22680	$56.99	$0.39	146	589	155.0	0.00
14	Garden of Life Vitamin Code Raw One for Men	1	pill	Pill	Amazon	75	$22.15	$0.30	75	0	0.0	0.00
15	Bob's Red Mill Oat Flour	110	g	Powder	Bob's Red Mill	2835	$11.62	$0.45	26	572	71.5	19.25
	Total						$315.86	$4.22		2079	244.5	85.32
	Target									2000	250.0	85.00
	% Reached									104%	98%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2079	104%
Carbohydrates (g)	250	244.5	98%
Protein (g)	85	85.32	100%
Total Fat (g)	65	64.13	99%
Saturated Fat (g)		0
Monounsaturated Fat (g)		0
Polyunsaturated Fat (g)		0
Omega-3 Fatty Acids (g)		4.8
Omega-6 Fatty Acids (g)		11.78
Total Fiber (g)	28	29	104%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	13.214

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	2	100	154%
Vitamin B12 (ug)	2.4	24		1000%
Vitamin C (mg)	90	60	2000	67%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	41	1000	205%
Vitamin K (ug)	120	165		137%
Thiamin (mg)	1.2	1.5		125%
Riboflavin (mg)	1.3	1.7		131%
Niacin (mg)	16	20	35	125%
Folate (ug)	400	400	1000	100%
Pantothenic Acid (mg)	5	10		200%
Biotin (ug)	30	150		500%
Choline (mg)	550	550	3500	100%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.91	2.5	91%
Chloride (g)	2.3	1.982	3.6	86%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2	10	222%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	8.044	45	101%
Magnesium (mg)	420	486.1		116%
Manganese (mg)	2.3	1.044	11	45%
Molybdenum (ug)	45	120	2000	267%
Phosphorus (g)	0.7	0.645	4	92%
Potassium (g)	3.5	3.475		99%
Selenium (ug)	55	75	400	136%
Sodium (g)	1.5	1.42	2.3	95%
Sulfur (g)	2	2		100%
Zinc (mg)	11	15	40	136%

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Parent Recipes:	Author	Last Updated	Created
Soylent Glass	jrowe47	4 Aug '13	8 Aug '13
This recipe	jrowe47	11 Aug '13	8 Aug '13
Recipes based on this one:
Attempt v0.2	sjschen	10 Oct '13	10 Oct '13
Sarah's Formula 3.1	sarahselwyn	14 Aug '13	14 Aug '13
Sarah's Formula 2.4	sarahselwyn	14 Aug '13	12 Aug '13

DIY Basic

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