Name: Holm Soylent 2.0.1
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2400ml Tap water, Gothenburg; 230g Instant oats; 115g Soy protein isolate; 60g Milk powder; 28g Canola oil; 20g Cocoa powder; 15g Hermesetas Granulated (Sweetener); 3g Salt with iodine; 2g Di potassium phosphate; 1g Multi vitamin powder; 0.5g Choline bitartrate

Amount		Ingredient	€ / day	Source
2400	ml	Tap water, Gothenburg	€0.00	Kranen
230	g	Instant oats	€5.93	Myprotein
115	g	Soy protein isolate	€14.21	Myprotein
60	g	Milk powder	€3.99	Willys
28	g	Canola oil	€0.44	Willys
20	g	Cocoa powder	€1.63	Willys
15	g	Hermesetas Granulated (Sweetener)	€4.32	Willys
3	g	Salt with iodine	€0.02	Willys
2	g	Di potassium phosphate	€1.83	Myprotein
1	g	Multi vitamin powder	€0.94	Myprotein
0.5	g	Choline bitartrate	€0.24	Myprotein
Amounts for: Total Daily Cost:			€33.56	Add Ingredients to Amazon Cart

Version of 2.0 to just lower the calorie intake a bit for steady weight loss.

Nutrition Facts

Amount Per Day

40% Carb, 34% Protein, 26% Fat

Calories1907

% Daily Values*

68%

Total Carbohydrate186g

135%

Dietary Fiber 38g

113%

Protein156g

89%

Total Fat54g

Saturated Fat8g

Monounsaturated Fat25g

Polyunsaturated Fat15g

195%

Omega-3 Fatty Acids3g

86%

Omega-6 Fatty Acids14g

Cholesterol0mg

Calcium 177%	•	Vitamin A 100%
Chloride 103%	•	Vitamin B6 1577%
Chromium 286%	•	Vitamin B12 > 5141%
Copper 296%	•	Vitamin C 200%
Iodine 100%	•	Vitamin D 250%
Iron 310%	•	Vitamin E 107%
Magnesium 151%	•	Vitamin K 106%
Manganese 179%	•	Thiamin 2047%
Molybdenum 1022%	•	Riboflavin 1577%
Phosphorus 382%	•	Niacin 150%
Potassium 103%	•	Folate 169%
Selenium 222%	•	Pantothenic Acid 509%
Sodium 145%	•	Biotin 500%
Sulfur 107%	•	Choline 154%
Zinc 203%

* Percent Daily Values are based on "SWE RDI Livsmedelsverket (NNR), male/female 20-40, 2200 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	Tap water, Gothenburg	2400	ml	Liquid	Kranen	1000	€0.00	€0.00	0	0	0.0	0.00
2	Instant oats	230	g	Powder	Myprotein	5000	€129.00	€5.93	22	883	142.6	25.30
3	Soy protein isolate	115	g	Powder	Myprotein	2500	€309.00	€14.21	22	436	1.1	104.65
4	Milk powder	60	g	Powder	Willys	480	€31.90	€3.99	8	219	31.3	21.88
5	Canola oil	28	g	Liquid	Willys	2000	€31.50	€0.44	71	248	0.0	0.00
6	Cocoa powder	20	g	Powder	Willys	400	€32.50	€1.63	20	78	2.4	4.40
7	Hermesetas Granulated (Sweetener)	15	g	Powder	Willys	90	€25.90	€4.32	6	43	8.4	0.18
8	Salt with iodine	3	g	Powder	Willys	1000	€7.90	€0.02	333	0	0.0	0.00
9	Di potassium phosphate	2	g	Powder	Myprotein	250	€229.00	€1.83	125	0	0.0	0.00
10	Multi vitamin powder	1	g	Powder	Myprotein	200	€189.00	€0.94	200	0	0.0	0.00
11	Choline bitartrate	0.5	g	Powder	Myprotein	100	€49.00	€0.24	200	0	0.0	0.00
	Total						€1034.70	€33.56		1907	185.8	156.41
	Target									2200	275.0	138.00
	% Reached									87%	68%	113%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2200	1907	87%
Carbohydrates (g)	275	185.8	68%
Protein (g)	138	156.41	113%
Total Fat (g)	61	54.33	89%
Saturated Fat (g)	0	7.88
Monounsaturated Fat (g)	0	25.31
Polyunsaturated Fat (g)	0	15.47
Omega-3 Fatty Acids (g)	1.6	3.12	195%
Omega-6 Fatty Acids (g)	16.5	14.26	86%
Total Fiber (g)	28	37.7	135%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3000	10000	100%
Vitamin B6 (mg)	1.6	25.2	100	1577%
Vitamin B12 (ug)	2	102.8		> 5000%
Vitamin C (mg)	75	150	2000	200%
Vitamin D (IU)	400	1000	4000	250%
Vitamin E (IU)	20	21	1000	107%
Vitamin K (ug)	120	127		106%
Thiamin (mg)	1.3	26.61		2047%
Riboflavin (mg)	1.6	25.23		1577%
Niacin (mg)	19	28.45	60	150%
Folate (ug)	400	676	1000	169%
Pantothenic Acid (mg)	5	25.46		509%
Biotin (ug)	30	150		500%
Choline (mg)	550	849.476	3500	154%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.9	1.59	2.5	177%
Chloride (g)	2.3	2.359	3.6	103%
Chromium (ug)	35	100		286%
Copper (mg)	0.9	2.663	10	296%
Iodine (ug)	150	150	1100	100%
Iron (mg)	12	37.14	45	310%
Magnesium (mg)	350	529.8		151%
Manganese (mg)	2.3	4.125	11	179%
Molybdenum (ug)	45	460	2000	1022%
Phosphorus (g)	0.6	2.289	4	382%
Potassium (g)	3.5	3.592		103%
Selenium (ug)	60	133	400	222%
Sodium (g)	1.5	2.169	2.3	145%
Sulfur (g)	2	2.13		107%
Zinc (mg)	11	22.3624	40	203%

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Parent Recipes:	Author	Last Updated	Created
Copy of Matpulver 1.0	karlperemil	6 Oct '14	6 Oct '14
Guldkrubb 2600 kcal	jonmogard	14 Jan '15	18 Nov '14
Silverkrubb (Vegan, Soja) 2200 kcal	jonmogard	14 Jan '15	19 Apr '17
Holm Soylent 1.0	simonholm	19 Apr '17	30 May '17
Holm Soylent 2.0	simonholm	31 May '17	21 Sep '17
This recipe	simonholm	21 Sep '17	21 Sep '17

Holm Soylent 2.0.1

Nutrition Facts

Nutrient Profile: SWE RDI Livsmedelsverket (NNR), male/female 20-40, 2200 caloriesChange

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Nutrient Profile: SWE RDI Livsmedelsverket (NNR), male/female 20-40, 2200 calories Change