Name: Doc's "Bachelor Chow" (Basic Complete Soylent)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 36g GNC Mega Men® Sport - Vanilla Bean; 60g Whey Protein Isolate; 180g Oat Flour/Powder; 180g Pre-cooked Masa (Masa Precocida); 40g Soybean Oil; 10g NOW Foods Calcium/magnesium 1000/500 mg; 3.5g Iodised Salt; 2g Salt Substitute (Potassium Chloride); 6g Potassium Gluconate; 2g Choline bitartrate; 5g MSM Sulfur Powder

Amount		Ingredient	$ / day	Source
36	g	GNC Mega Men® Sport - Vanilla Bean	$1.67	GNC
60	g	Whey Protein Isolate	$1.59	Amazon
180	g	Oat Flour/Powder	$0.40	Amazon
180	g	Pre-cooked Masa (Masa Precocida)	$0.91	Amazon
40	g	Soybean Oil	$0.28	Amazon
10	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.44	Amazon
3.5	g	Iodised Salt	$0.01	local
2	g	Salt Substitute (Potassium Chloride)	$0.06	Amazon
6	g	Potassium Gluconate	$0.18	Amazon
2	g	Choline bitartrate	$0.08	Amazon
5	g	MSM Sulfur Powder	$0.29	Amazon
Amounts for: Total Daily Cost:			$5.90	Add Ingredients to Amazon Cart

Based on max's recipe here: https://www.completefoods.co/diy/recipes/basic-complete-soylent-bachelor-chow

I added potassium gluconate and reduced the salt substitute to bring the chloride down.

I also adjusted a few amounts to bring the recipe closer to the 2000 daily calorie recommendations.

I have also adjusted a few costs based on my purchases.

Nutrition Facts

Amount Per Day

53% Carb, 20% Protein, 27% Fat

Calories2095

% Daily Values*

110%

Total Carbohydrate276g

96%

Dietary Fiber 27g

123%

Protein105g

98%

Total Fat64g

Saturated Fat10g

Monounsaturated Fat14g

Polyunsaturated Fat29g

186%

Omega-3 Fatty Acids3g

152%

Omega-6 Fatty Acids26g

Cholesterol36mg

Calcium 151%	•	Vitamin A 227%
Chloride 141%	•	Vitamin B6 3860%
Chromium 343%	•	Vitamin B12 2083%
Copper 302%	•	Vitamin C 333%
Iodine 210%	•	Vitamin D 174%
Iron 252%	•	Vitamin E 183%
Magnesium 285%	•	Vitamin K 133%
Manganese 400%	•	Thiamin 4272%
Molybdenum 967%	•	Riboflavin 3860%
Phosphorus 116%	•	Niacin 329%
Potassium 103%	•	Folate 164%
Selenium 475%	•	Pantothenic Acid 1007%
Sodium 106%	•	Biotin 1000%
Sulfur 104%	•	Choline 161%
Zinc 280%

* 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	$49.99	$1.67	30	130	15.0	10.00
2	Whey Protein Isolate	60	g	Powder	Amazon	2270	$59.99	$1.59	38	236	0.0	53.57
3	Oat Flour/Powder	180	g	Powder	Amazon	22680	$49.99	$0.40	126	727	118.8	27.00
4	Pre-cooked Masa (Masa Precocida)	180	g	Powder	Amazon	2993	$15.08	$0.91	17	648	142.2	14.40
5	Soybean Oil	40	g	Liquid	Amazon	907	$6.35	$0.28	23	354	0.0	0.00
6	NOW Foods Calcium/magnesium 1000/500 mg	10	g	Powder	Amazon	227	$9.99	$0.44	23	0	0.0	0.00
7	Iodised Salt	3.5	g	Powder	local	500	$0.90	$0.01	143	0	0.0	0.00
8	Salt Substitute (Potassium Chloride)	2	g	Powder	Amazon	311	$9.42	$0.06	156	0	0.0	0.00
9	Potassium Gluconate	6	g	Powder	Amazon	454	$13.93	$0.18	76	0	0.0	0.00
10	Choline bitartrate	2	g	Powder	Amazon	500	$20.87	$0.08	250	0	0.0	0.00
11	MSM Sulfur Powder	5	g	Powder	Amazon	200	$11.46	$0.29	40	0	0.0	0.00
	Total						$247.97	$5.90		2095	276.0	104.97
	Target									2000	250.0	85.00
	% Reached									105%	110%	123%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2095	105%
Carbohydrates (g)	250	276	110%
Protein (g)	85	104.97	123%
Total Fat (g)	65	63.55	98%
Saturated Fat (g)		10.28
Monounsaturated Fat (g)		14.34
Polyunsaturated Fat (g)		29.02
Omega-3 Fatty Acids (g)	1.6	2.98	186%
Omega-6 Fatty Acids (g)	17	25.9	152%
Total Fiber (g)	28	26.9	96%
Soluble Fiber (g)		5.4
Insoluble Fiber (g)		6.3
Cholesterol (mg)	0	35.714

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6800	10000	227%
Vitamin B6 (mg)	1.3	50.2	100	3860%
Vitamin B12 (ug)	2.4	50		2083%
Vitamin C (mg)	90	300	2000	333%
Vitamin D (IU)	600	1044	4000	174%
Vitamin E (IU)	20	37	1000	183%
Vitamin K (ug)	120	159		133%
Thiamin (mg)	1.2	51.26		4272%
Riboflavin (mg)	1.3	50.18		3860%
Niacin (mg)	16	52.7	35	329%
Folate (ug)	400	658	1000	164%
Pantothenic Acid (mg)	5	50.36		1007%
Biotin (ug)	30	300		1000%
Choline (mg)	550	883.82	3500	161%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.51	2.5	151%
Chloride (g)	2.3	3.25	3.6	141%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.72	10	302%
Iodine (ug)	150	315	1100	210%
Iron (mg)	8	20.16	45	252%
Magnesium (mg)	420	1198.1		285%
Manganese (mg)	2.3	9.2	11	400%
Molybdenum (ug)	45	435	2000	967%
Phosphorus (g)	0.7	0.815	4	116%
Potassium (g)	3.5	3.612		103%
Selenium (ug)	55	261	400	475%
Sodium (g)	1.5	1.585	2.3	106%
Sulfur (g)	2	2.08		104%
Zinc (mg)	11	30.76	40	280%

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Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	13 Oct '13
This recipe	docwat232	16 Oct '13	13 Oct '13
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Doc's "Bachelor Chow" (Basic Complete Soylent)

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