Name: DIY Soylent (KM) - Cocoa - Lower Carb
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 140g Whey Protein Isolate; 60g Lean Body MRP; 60g Dutch Cocoa powder; 30g Bob's Red Mill Flaxseed Meal; 3g Table Salt, iodized; 20g NOW Potassium Gluconate; 30g Lecithin; 1pill Kirkland Signature Daily Multi; 12.5g Seeds, chia seeds, dried; 5g Spices, cinnamon, ground; 20g Psyllium Husk Powder; 2pill Calcium Mag & D Complex

Amount		Ingredient	$ / day	Source
140	g	Whey Protein Isolate	$4.03	Amazon
60	g	Lean Body MRP	$1.52	Amazon
60	g	Dutch Cocoa powder	$0.53	Local
30	g	Bob's Red Mill Flaxseed Meal	$0.18	Local
3	g	Table Salt, iodized	$0.02	Local
20	g	NOW Potassium Gluconate	$0.62	Amazon
30	g	Lecithin	$0.92	Amazon
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
12.5	g	Seeds, chia seeds, dried	$0.16	Local
5	g	Spices, cinnamon, ground	$0.07	Local
20	g	Psyllium Husk Powder	$0.41	Amazon
2	pill	Calcium Mag & D Complex	$0.10	Amazon
Amounts for: Total Daily Cost:			$8.60	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

24% Carb, 44% Protein, 32% Fat

Calories1485

% Daily Values*

42%

Total Carbohydrate95g

221%

Dietary Fiber 55g

144%

Protein173g

78%

Total Fat55g

Saturated Fat8g

Monounsaturated Fat5g

Polyunsaturated Fat12g

Omega-3 Fatty Acids9g

Omega-6 Fatty Acids3g

Cholesterol60mg

Calcium 139%	•	Vitamin A 632%
Chloride 93%	•	Vitamin B6 212%
Chromium 140%	•	Vitamin B12 325%
Copper 457%	•	Vitamin C 145%
Iodine 184%	•	Vitamin D 109%
Iron 208%	•	Vitamin E 143%
Magnesium 291%	•	Vitamin K 33%
Manganese 368%	•	Thiamin 234%
Molybdenum 100%	•	Riboflavin 236%
Phosphorus 255%	•	Niacin 210%
Potassium 105%	•	Folate 172%
Selenium 142%	•	Pantothenic Acid 271%
Sodium 115%	•	Biotin 400%
Sulfur 25%	•	Choline 219%
Zinc 277%

* Percent Daily Values are based on "U.S. government DRI, female 19-30, Sedentary, Non-Lactating". 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	Whey Protein Isolate	140	g	Powder	Amazon	2240	$64.50	$4.03	16	550	5.0	125.00
2	Lean Body MRP	60	g	Powder	Amazon	1120	$28.44	$1.52	19	249	18.0	30.00
3	Dutch Cocoa powder	60	g	Powder	Local	454	$3.99	$0.53	8	137	34.3	10.71
4	Bob's Red Mill Flaxseed Meal	30	g	Powder	Local	453	$2.69	$0.18	15	160	8.7	5.40
5	Table Salt, iodized	3	g	Powder	Local	737	$5.40	$0.02	246	0	0.0	0.00
6	NOW Potassium Gluconate	20	g	Powder	Amazon	454	$14.05	$0.62	23	0	0.0	0.00
7	Lecithin	30	g	Powder	Amazon	454	$13.99	$0.92	15	240	2.0	0.00
8	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
9	Seeds, chia seeds, dried	12.5	g	Powder	Local	454	$5.99	$0.16	36	61	5.3	2.07
10	Spices, cinnamon, ground	5	g	Powder	Local	454	$5.99	$0.07	91	12	4.0	0.20
11	Psyllium Husk Powder	20	g	Powder	Amazon	680	$13.94	$0.41	34	76	17.8	0.00
12	Calcium Mag & D Complex	2	pill	Pill	Amazon	250	$12.39	$0.10	125	0	0.0	0.00
	Total						$188.36	$8.60		1485	95.1	173.38
	Target									2000	225.0	120.00
	% Reached									74%	42%	144%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1485	74%
Carbohydrates (g)	225	95.1	42%
Protein (g)	120	173.38	144%
Total Fat (g)	70	54.58	78%
Saturated Fat (g)		7.54
Monounsaturated Fat (g)		5.34
Polyunsaturated Fat (g)		11.79
Omega-3 Fatty Acids (g)	0	9.07
Omega-6 Fatty Acids (g)	0	2.77
Total Fiber (g)	25	55.2	221%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	60

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	4422	10000	632%
Vitamin B6 (mg)	1.3	2.8	100	212%
Vitamin B12 (ug)	2.4	7.8		325%
Vitamin C (mg)	75	109	2000	145%
Vitamin D (IU)	600	653	4000	109%
Vitamin E (IU)	30	43	1000	143%
Vitamin K (ug)	90	29		33%
Thiamin (mg)	1.1	2.573		234%
Riboflavin (mg)	1.1	2.598		236%
Niacin (mg)	14	29.386	35	210%
Folate (ug)	400	689	1000	172%
Pantothenic Acid (mg)	5	13.532		271%
Biotin (ug)	30	120		400%
Choline (mg)	425	931.446	3500	219%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.39	2.5	139%
Chloride (g)	2.3	2.133	3.6	93%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	4.11	10	457%
Iodine (ug)	150	276	1100	184%
Iron (mg)	18	37.351	45	208%
Magnesium (mg)	310	900.6		291%
Manganese (mg)	1.8	6.621	11	368%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.788	4	255%
Potassium (g)	4.7	4.913		105%
Selenium (ug)	55	78	400	142%
Sodium (g)	1.5	1.725	2.3	115%
Sulfur (g)	2	0.49		25%
Zinc (mg)	8	22.1683	40	277%

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Parent Recipes:	Author	Last Updated	Created
High-protein, medium-carb weightlifting food	jadamgo	30 Oct '13	4 Jun '15
DIY Soylent (KM) - Cocoa	andrinara	11 Aug '15	11 Aug '15
This recipe	andrinara	19 Nov '15	11 Aug '15
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DIY Soylent (KM) - Bars	andrinara	19 Nov '15	1 Nov '15
DIY Soylent (KM) - Cocoa - Soy	andrinara	30 Sep '15	23 Sep '15

DIY Soylent (KM) - Cocoa - Lower Carb

Nutrition Facts

Nutrient Profile: U.S. government DRI, female 19-30, Sedentary, Non-LactatingChange

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Nutrient Profile: U.S. government DRI, female 19-30, Sedentary, Non-Lactating Change