Name: DIY Soylent (KM) - Cocoa - Soy
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 60g Lean Body MRP; 60g Dutch Cocoa powder; 30g Bob's Red Mill Flaxseed Meal; 2g Table Salt, iodized; 20g NOW Potassium Gluconate; 20g Lecithin; 1pill Kirkland Signature Daily Multi; 40g Seeds, chia seeds, dried; 5g Spices, cinnamon, ground; 2pill Kirkland Calcium Chews (caramel or chocolate); 10g Psyllium Husk Powder; 140g NOW Foods Soy Protein

Amount		Ingredient	$ / day	Source
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
2	g	Table Salt, iodized	$0.01	Local
20	g	NOW Potassium Gluconate	$0.62	Amazon
20	g	Lecithin	$0.62	Amazon
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
40	g	Seeds, chia seeds, dried	$0.53	Local
5	g	Spices, cinnamon, ground	$0.07	Local
2	pill	Kirkland Calcium Chews (caramel or chocolate)	$0.13	Costco\|Amazon
10	g	Psyllium Husk Powder	$0.21	Amazon
140	g	NOW Foods Soy Protein	$3.41	Amazon
Amounts for: Total Daily Cost:			$7.86	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

25% Carb, 42% Protein, 33% Fat

Calories1515

% Daily Values*

45%

Total Carbohydrate101g

229%

Dietary Fiber 57g

141%

Protein170g

83%

Total Fat58g

Saturated Fat9g

Monounsaturated Fat6g

Polyunsaturated Fat18g

Omega-3 Fatty Acids14g

Omega-6 Fatty Acids4g

Cholesterol60mg

Calcium 319%	•	Vitamin A 634%
Chloride 66%	•	Vitamin B6 212%
Chromium 140%	•	Vitamin B12 325%
Copper 485%	•	Vitamin C 145%
Iodine 166%	•	Vitamin D 153%
Iron 316%	•	Vitamin E 140%
Magnesium 304%	•	Vitamin K 121%
Manganese 409%	•	Thiamin 249%
Molybdenum 100%	•	Riboflavin 240%
Phosphorus 269%	•	Niacin 227%
Potassium 117%	•	Folate 176%
Selenium 170%	•	Pantothenic Acid 271%
Sodium 154%	•	Biotin 400%
Sulfur 38%	•	Choline 149%
Zinc 293%

* 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	Lean Body MRP	60	g	Powder	Amazon	1120	$28.44	$1.52	19	249	18.0	30.00
2	Dutch Cocoa powder	60	g	Powder	Local	454	$3.99	$0.53	8	137	34.3	10.71
3	Bob's Red Mill Flaxseed Meal	30	g	Powder	Local	453	$2.69	$0.18	15	160	8.7	5.40
4	Table Salt, iodized	2	g	Powder	Local	737	$5.40	$0.01	369	0	0.0	0.00
5	NOW Potassium Gluconate	20	g	Powder	Amazon	454	$14.05	$0.62	23	0	0.0	0.00
6	Lecithin	20	g	Powder	Amazon	454	$13.99	$0.62	23	160	1.3	0.00
7	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
8	Seeds, chia seeds, dried	40	g	Powder	Local	454	$5.99	$0.53	11	194	16.8	6.62
9	Spices, cinnamon, ground	5	g	Powder	Local	454	$5.99	$0.07	91	12	4.0	0.20
10	Kirkland Calcium Chews (caramel or chocolate)	2	pill	Pill	Costco\|Amazon	180	$12.00	$0.13	90	40	6.0	0.00
11	Psyllium Husk Powder	10	g	Powder	Amazon	680	$13.94	$0.21	68	38	8.9	0.00
12	NOW Foods Soy Protein	140	g	Powder	Amazon	907	$22.11	$3.41	6	525	2.9	116.67
	Total						$145.58	$7.86		1515	101.0	169.60
	Target									2000	225.0	120.00
	% Reached									76%	45%	141%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1515	76%
Carbohydrates (g)	225	101	45%
Protein (g)	120	169.6	141%
Total Fat (g)	70	58.45	83%
Saturated Fat (g)		9.46
Monounsaturated Fat (g)		5.97
Polyunsaturated Fat (g)		18.29
Omega-3 Fatty Acids (g)	0	13.98
Omega-6 Fatty Acids (g)	0	4.37
Total Fiber (g)	25	57.2	229%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	60

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	4436	10000	634%
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	920	4000	153%
Vitamin E (IU)	30	42	1000	140%
Vitamin K (ug)	90	109		121%
Thiamin (mg)	1.1	2.743		249%
Riboflavin (mg)	1.1	2.644		240%
Niacin (mg)	14	31.814	35	227%
Folate (ug)	400	702	1000	176%
Pantothenic Acid (mg)	5	13.532		271%
Biotin (ug)	30	120		400%
Choline (mg)	425	631.446	3500	149%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	3.19	2.5	319%
Chloride (g)	2.3	1.524	3.6	66%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	4.364	10	485%
Iodine (ug)	150	249	1100	166%
Iron (mg)	18	56.794	45	316%
Magnesium (mg)	310	942.7		304%
Manganese (mg)	1.8	7.37	11	409%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.885	4	269%
Potassium (g)	4.7	5.492		117%
Selenium (ug)	55	93	400	170%
Sodium (g)	1.5	2.313	2.3	154%
Sulfur (g)	2	0.77		38%
Zinc (mg)	8	23.4278	40	293%

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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
DIY Soylent (KM) - Cocoa - Lower Carb	andrinara	19 Nov '15	23 Sep '15
This recipe	andrinara	30 Sep '15	23 Sep '15

DIY Soylent (KM) - Cocoa - Soy

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