Name: DIY Soylent 2.1.2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 180g Instant Oats; 80g Whey Protein; 60g Brown Sugar; 30g Flaxseed; 18g Brown Rice Flour; 3g Iodised Salt; 2g MSM; 1pill Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein; 2pill Choline; 3pill Calcium & Vitamin D plus Vitamin K Tablets

Amount		Ingredient	£ / day	Source
180	g	Instant Oats	£0.36	Myprotein
80	g	Whey Protein	£0.53	OlympusHealth
60	g	Brown Sugar	£0.10	Sainsbury's
30	g	Flaxseed	£0.28	Amazon UK
18	g	Brown Rice Flour	£0.09	Amazon UK
3	g	Iodised Salt	£0.03	Amazon UK
2	g	MSM	£0.07	Bulk Powders
1	pill	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	£0.03	Amazon UK
2	pill	Choline	£0.18	Amazon UK
3	pill	Calcium & Vitamin D plus Vitamin K Tablets	£0.11	Healthspan
Amounts for: Total Daily Cost:			£1.79	Add Ingredients to Amazon Cart

Minor corrections: Flaxseed

Nutrition Facts

Amount Per Day

57% Carb, 23% Protein, 20% Fat

Calories1500

% Daily Values*

84%

Total Carbohydrate210g

90%

Dietary Fiber 25g

101%

Protein86g

51%

Total Fat33g

Saturated Fat7g

Monounsaturated Fat9g

Polyunsaturated Fat15g

469%

Omega-3 Fatty Acids8g

47%

Omega-6 Fatty Acids8g

Cholesterol0mg

Calcium 163%	•	Vitamin A 117%
Chloride 79%	•	Vitamin B6 172%
Chromium 100%	•	Vitamin B12 250%
Copper 186%	•	Vitamin C 100%
Iodine 123%	•	Vitamin D 100%
Iron 350%	•	Vitamin E 159%
Magnesium 145%	•	Vitamin K 102%
Manganese 476%	•	Thiamin 276%
Molybdenum 100%	•	Riboflavin 151%
Phosphorus 163%	•	Niacin 154%
Potassium 29%	•	Folate 147%
Selenium 220%	•	Pantothenic Acid > 10214%
Sodium 113%	•	Biotin 100%
Sulfur 100%	•	Choline 106%
Zinc 166%

* 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	Instant Oats	180	g	Powder	Myprotein	5000	£9.99	£0.36	28	698	127.3	15.30
2	Whey Protein	80	g	Powder	OlympusHealth	5000	£32.99	£0.53	63	325	8.6	62.65
3	Brown Sugar	60	g	Powder	Sainsbury's	2000	£3.50	£0.10	33	239	59.4	0.15
4	Flaxseed	30	g	Powder	Amazon UK	425	£4.00	£0.28	14	170	0.5	6.57
5	Brown Rice Flour	18	g	Powder	Amazon UK	3000	£15.69	£0.09	167	67	13.9	1.42
6	Iodised Salt	3	g	Powder	Amazon UK	737	£6.99	£0.03	246	0	0.0	0.00
7	MSM	2	g	Powder	Bulk Powders	100	£3.49	£0.07	50	0	0.0	0.00
8	Kirkland Signature Daily Multi Vitamin & Mineral with Lycopene and Lutein	1	pill	Pill	Amazon UK	500	£13.99	£0.03	500	0	0.0	0.00
9	Choline	2	pill	Pill	Amazon UK	60	£5.39	£0.18	30	0	0.0	0.00
10	Calcium & Vitamin D plus Vitamin K Tablets	3	pill	Pill	Healthspan	240	£8.95	£0.11	80	0	0.0	0.00
	Total						£104.98	£1.79		1500	209.6	86.09
	Target									2000	250.0	85.00
	% Reached									75%	84%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1500	75%
Carbohydrates (g)	250	209.6	84%
Protein (g)	85	86.09	101%
Total Fat (g)	65	33.19	51%
Saturated Fat (g)	0	6.76
Monounsaturated Fat (g)	0	8.55
Polyunsaturated Fat (g)	0	15.3
Omega-3 Fatty Acids (g)	1.6	7.5	469%
Omega-6 Fatty Acids (g)	17	8.04	47%
Total Fiber (g)	28	25.2	90%
Soluble Fiber (g)	0	2.3
Insoluble Fiber (g)	0	6.3
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3500	10000	117%
Vitamin B6 (mg)	1.3	2.2	100	172%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	32	1000	159%
Vitamin K (ug)	120	122		102%
Thiamin (mg)	1.2	3.312		276%
Riboflavin (mg)	1.3	1.958		151%
Niacin (mg)	16	24.608	35	154%
Folate (ug)	400	588	1000	147%
Pantothenic Acid (mg)	5	510.69		> 5000%
Biotin (ug)	30	30		100%
Choline (mg)	550	584.336	3500	106%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.63	2.5	163%
Chloride (g)	2.3	1.809	3.6	79%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.674	10	186%
Iodine (ug)	150	185	1100	123%
Iron (mg)	8	27.99	45	350%
Magnesium (mg)	420	609.8		145%
Manganese (mg)	2.3	10.946	11	476%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.138	4	163%
Potassium (g)	3.5	1.027		29%
Selenium (ug)	55	121	400	220%
Sodium (g)	1.5	1.694	2.3	113%
Sulfur (g)	2	2		100%
Zinc (mg)	11	18.26	40	166%

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DIY Soylent 2.1.2 Private

Nutrition Facts

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

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DIY Soylent 2.1.2 Private

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