Name: Flo variant of UK RDA Simple Soylent Mark III
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Ultra Fine Scottish Oats (original); 30g Whey protein concentrate 82; 8g Psyllium Husk Powder; 4g Table Salt; 2g MSM; 1.4g Choline bitartrate; 9.5g Potassium Gluconate; 1pill vitamin and mineral supplement - Boots; 500ml Water; 100g Green Split Peas [I don't know about micronutrients and unsaturated]; 30g Super Pea Protein Isolate [I don't know micro nutri.]; 50g Coconut Flour [I don't know micro nutri.]; 30g Soy protein isolate myprotein. Nutrients adapted from: Soy protein isolate, potassium type, crude protein basis

Amount		Ingredient	£ / day	Source
100	g	Ultra Fine Scottish Oats (original)	£0.20	Bulk Powders
30	g	Whey protein concentrate 82	£0.28	Bulk Powders
8	g	Psyllium Husk Powder	£0.11	Bulk Powders
4	g	Table Salt	£0.01	Local
2	g	MSM	£0.07	Bulk Powders
1.4	g	Choline bitartrate	£0.05	Bulk Powders
9.5	g	Potassium Gluconate	£0.23	Amazon
1	pill	vitamin and mineral supplement - Boots	£0.06	Boots
500	ml	Water	£0.00
100	g	Green Split Peas [I don't know about micronutrients and unsaturated]	£0.38	Amazon
30	g	Super Pea Protein Isolate [I don't know micro nutri.]	£0.51	Bulk Powders
50	g	Coconut Flour [I don't know micro nutri.]	£0.51	Bulk Powders
30	g	Soy protein isolate myprotein. Nutrients adapted from: Soy protein isolate, potassium type, crude protein basis	£0.64	myprotein
Amounts for: Total Daily Cost:			£3.04	Add Ingredients to Amazon Cart

I don't mind having less calories here; can always buy some oats; want to simply create a dense pack of the essential so that can only add some oats or so mainly.

Nutrition Facts

Amount Per Day

37% Carb, 33% Protein, 30% Fat

Calories1362

% Daily Values*

90%

Total Carbohydrate125g

106%

Dietary Fiber 22g

50%

Protein110g

53%

Total Fat46g

Saturated Fat31g

Monounsaturated Fat4g

Polyunsaturated Fat3g

Omega-3 Fatty Acids0.01g

Omega-6 Fatty Acids0.07g

Cholesterol0mg

Calcium 81%	•	Vitamin A 67%
Chloride 106%	•	Vitamin B6 110%
Chromium 114%	•	Vitamin B12 104%
Copper 153%	•	Vitamin C 89%
Iodine 100%	•	Vitamin D 33%
Iron 279%	•	Vitamin E 66%
Magnesium 97%	•	Vitamin K 63%
Manganese 254%	•	Thiamin 160%
Molybdenum 111%	•	Riboflavin 121%
Phosphorus 137%	•	Niacin 109%
Potassium 80%	•	Folate 77%
Selenium 162%	•	Pantothenic Acid 147%
Sodium 153%	•	Biotin 167%
Sulfur 133%	•	Choline 105%
Zinc 138%

* Percent Daily Values are based on "Floujou's U.S. government DRI, male 19-50, 1500 calories, low carb". 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	Ultra Fine Scottish Oats (original)	100	g	Powder	Bulk Powders	5000	£9.99	£0.20	50	361	61.1	11.00
2	Whey protein concentrate 82	30	g	Powder	Bulk Powders	5000	£46.79	£0.28	167	118	1.8	24.60
3	Psyllium Husk Powder	8	g	Powder	Bulk Powders	1000	£13.25	£0.11	125	15	0.3	0.20
4	Table Salt	4	g	Powder	Local	500	£1.00	£0.01	125	0	0.0	0.00
5	MSM	2	g	Powder	Bulk Powders	100	£3.49	£0.07	50	0	0.0	0.00
6	Choline bitartrate	1.4	g	Powder	Bulk Powders	100	£3.75	£0.05	71	0	0.0	0.00
7	Potassium Gluconate	9.5	g	Powder	Amazon	500	£12.36	£0.23	53	0	0.0	0.00
8	vitamin and mineral supplement - Boots	1	pill	Pill	Boots	90	£5.39	£0.06	90	0	0.0	0.00
9	Water	500	ml	Liquid		125	£0.00	£0.00	0	0	0.0	0.00
10	Green Split Peas [I don't know about micronutrients and unsaturated]	100	g	Powder	Amazon	5000	£18.86	£0.38	50	283	48.3	19.50
11	Super Pea Protein Isolate [I don't know micro nutri.]	30	g	Powder	Bulk Powders	1000	£17.13	£0.51	33	119	0.9	24.00
12	Coconut Flour [I don't know micro nutri.]	50	g	Powder	Bulk Powders	1000	£10.12	£0.51	20	350	11.1	3.75
13	Soy protein isolate myprotein. Nutrients adapted from: Soy protein isolate, potassium type, crude protein basis	30	g	Powder	myprotein	1000	£21.21	£0.64	33	116	1.5	27.00
	Total						£163.34	£3.04		1362	125.0	110.05
	Target									2221	139.0	222.00
	% Reached									61%	90%	50%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2221	1362	61%
Carbohydrates (g)	139	125	90%
Protein (g)	222	110.05	50%
Total Fat (g)	86	45.64	53%
Saturated Fat (g)	0	30.73
Monounsaturated Fat (g)	0	3.83
Polyunsaturated Fat (g)	0	2.78
Omega-3 Fatty Acids (g)	1.6	0.01	1%
Omega-6 Fatty Acids (g)	17	0.07	0%
Total Fiber (g)	21	22.3	106%
Soluble Fiber (g)	0	7.5
Insoluble Fiber (g)	0	2.9
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2000	10000	67%
Vitamin B6 (mg)	1.3	1.4	100	110%
Vitamin B12 (ug)	2.4	2.5		104%
Vitamin C (mg)	90	80	2000	89%
Vitamin D (IU)	600	200	4000	33%
Vitamin E (IU)	20	13	1000	66%
Vitamin K (ug)	120	75		63%
Thiamin (mg)	1.2	1.916		160%
Riboflavin (mg)	1.3	1.569		121%
Niacin (mg)	16	17.392	35	109%
Folate (ug)	400	309	1000	77%
Pantothenic Acid (mg)	5	7.367		147%
Biotin (ug)	30	50		167%
Choline (mg)	550	577.22	3500	105%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.81	2.5	81%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	40		114%
Copper (mg)	0.9	1.38	10	153%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	22.35	45	279%
Magnesium (mg)	420	408.7		97%
Manganese (mg)	2.3	5.848	11	254%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	0.956	4	137%
Potassium (g)	3.5	2.8		80%
Selenium (ug)	55	89	400	162%
Sodium (g)	1.5	2.301	2.3	153%
Sulfur (g)	2	2.65		133%
Zinc (mg)	11	15.209	40	138%

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Parent Recipes:	Author	Last Updated	Created
Simple recipe	Terran	12 Sep '13	1 Oct '13
Copy of Simple recipe	Telomere	9 Jul '17	13 Nov '13
Simple recipe	tranq	13 Nov '13	4 Dec '13
Simple recipe (3 meals/day)	Telomere	14 Aug '21	8 May '14
UK RDA Simple Soylent Mark III	ollie_francis	1 Jun '15	7 Aug '15
This recipe	Floujou	5 Sep '15	7 Aug '15

Flo variant of UK RDA Simple Soylent Mark III

Nutrition Facts

Nutrient Profile: Floujou's U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: Floujou's U.S. government DRI, male 19-50, 1500 calories, low carb Change