Name: Jake's Soylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 205g Toasted Oat Flour; 105g Maltodextrin; 90g Now Foods 100% Whey Protein Isolate; 22g GNC Mega Men® Sport - Vanilla Bean; 15g Soybean Oil; 6g Potassium Citrate; 6g NOW Foods Calcium/magnesium 1000/500 mg; 4g Iodised Salt; 2g Choline L-Bitartrate; 20g Flaxseed Oil; 10g Vitamin K1; 7g Psyllium Husk Powder; 40g Cocoa Powder; 0.1g Pure Stevia - 1/4 tsp per week

Amount		Ingredient	$ / day	Source
205	g	Toasted Oat Flour	$0.99	Amazon
105	g	Maltodextrin	$0.99	Amazon
90	g	Now Foods 100% Whey Protein Isolate	$2.38	Amazon
22	g	GNC Mega Men® Sport - Vanilla Bean	$0.89	Amazon
15	g	Soybean Oil	$0.12	Amazon
6	g	Potassium Citrate	$0.32	Amazon
6	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.19	Amazon
4	g	Iodised Salt	$0.01	local
2	g	Choline L-Bitartrate	$0.10	Amazon
20	g	Flaxseed Oil	$0.59	Amazon
10	g	Vitamin K1	$0.76	Amazon
7	g	Psyllium Husk Powder	$0.17	Amazon
40	g	Cocoa Powder	$0.53	Amazon
0.1	g	Pure Stevia - 1/4 tsp per week	$0.01	Amazon
Amounts for: Total Daily Cost:			$8.06	Add Ingredients to Amazon Cart

Oat based, higher protein, soylent recipe with balanced Omega 6/3.

Nutrition Facts

Amount Per Day

51% Carb, 24% Protein, 25% Fat

Calories1996

% Daily Values*

110%

Total Carbohydrate275g

157%

Dietary Fiber 44g

153%

Protein130g

91%

Total Fat59g

Saturated Fat11g

Monounsaturated Fat15g

Polyunsaturated Fat29g

750%

Omega-3 Fatty Acids12g

101%

Omega-6 Fatty Acids17g

Cholesterol28mg

Calcium 124%	•	Vitamin A 102%
Chloride 108%	•	Vitamin B6 2370%
Chromium 210%	•	Vitamin B12 1273%
Copper 395%	•	Vitamin C 204%
Iodine 186%	•	Vitamin D 106%
Iron 173%	•	Vitamin E 112%
Magnesium 252%	•	Vitamin K > 83405%
Manganese 476%	•	Thiamin 2668%
Molybdenum 1013%	•	Riboflavin 2374%
Phosphorus 207%	•	Niacin 216%
Potassium 121%	•	Folate 111%
Selenium 359%	•	Pantothenic Acid 621%
Sodium 118%	•	Biotin 611%
Sulfur 140%	•	Choline 159%
Zinc 223%

* 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	Toasted Oat Flour	205	g	Powder	Amazon	11340	$54.55	$0.99	55	769	134.3	35.88
2	Maltodextrin	105	g	Powder	Amazon	3182	$29.99	$0.99	30	399	98.7	0.00
3	Now Foods 100% Whey Protein Isolate	90	g	Powder	Amazon	2268	$59.99	$2.38	25	338	3.2	80.36
4	GNC Mega Men® Sport - Vanilla Bean	22	g	Powder	Amazon	1080	$43.80	$0.89	49	79	9.2	6.11
5	Soybean Oil	15	g	Liquid	Amazon	3480	$28.99	$0.12	232	120	0.0	0.00
6	Potassium Citrate	6	g	Powder	Amazon	250	$13.26	$0.32	42	0	0.0	0.00
7	NOW Foods Calcium/magnesium 1000/500 mg	6	g	Powder	Amazon	227	$7.31	$0.19	38	0	0.0	0.00
8	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
9	Choline L-Bitartrate	2	g	Powder	Amazon	250	$12.96	$0.10	125	0	0.0	0.00
10	Flaxseed Oil	20	g	Liquid	Amazon	438	$12.99	$0.59	22	177	0.0	0.02
11	Vitamin K1	10	g	Powder	Amazon	250	$18.96	$0.76	25	0	0.0	0.00
12	Psyllium Husk Powder	7	g	Powder	Amazon	680	$16.42	$0.17	97	23	6.2	0.00
13	Cocoa Powder	40	g	Powder	Amazon	1361	$17.88	$0.53	34	91	23.2	7.84
14	Pure Stevia - 1/4 tsp per week	0.1	g	Powder	Amazon	100	$14.96	$0.01	1000	0	0.0	0.00
	Total						$332.96	$8.06		1996	274.7	130.20
	Target									2000	250.0	85.00
	% Reached									100%	110%	153%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1996	100%
Carbohydrates (g)	250	274.7	110%
Protein (g)	85	130.2	153%
Total Fat (g)	65	59.37	91%
Saturated Fat (g)		10.91
Monounsaturated Fat (g)		14.89
Polyunsaturated Fat (g)		29.18
Omega-3 Fatty Acids (g)	1.6	12.01	750%
Omega-6 Fatty Acids (g)	17	17.12	101%
Total Fiber (g)	28	43.9	157%
Soluble Fiber (g)		11.7
Insoluble Fiber (g)		14
Cholesterol (mg)	0	28.135

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3056	10000	102%
Vitamin B6 (mg)	1.3	30.8	100	2370%
Vitamin B12 (ug)	2.4	30.6		1273%
Vitamin C (mg)	90	183	2000	204%
Vitamin D (IU)	600	633	4000	106%
Vitamin E (IU)	20	22	1000	112%
Vitamin K (ug)	120	100086		> 5000%
Thiamin (mg)	1.2	32.022		2668%
Riboflavin (mg)	1.3	30.857		2374%
Niacin (mg)	16	34.505	35	216%
Folate (ug)	400	445	1000	111%
Pantothenic Acid (mg)	5	31.067		621%
Biotin (ug)	30	183		611%
Choline (mg)	550	872.261	3500	159%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.24	2.5	124%
Chloride (g)	2.3	2.492	3.6	108%
Chromium (ug)	35	73		210%
Copper (mg)	0.9	3.557	10	395%
Iodine (ug)	150	280	1100	186%
Iron (mg)	8	13.87	45	173%
Magnesium (mg)	420	1058.8		252%
Manganese (mg)	2.3	10.957	11	476%
Molybdenum (ug)	45	456	2000	1013%
Phosphorus (g)	0.7	1.447	4	207%
Potassium (g)	3.5	4.223		121%
Selenium (ug)	55	198	400	359%
Sodium (g)	1.5	1.776	2.3	118%
Sulfur (g)	2	2.8		140%
Zinc (mg)	11	24.5758	40	223%

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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	8 Sep '13
Bachelor Chow - Personalized Version	max	17 Oct '13	18 Oct '13
People Chow 3.0.1 - "Tortilla Perfection!"	max	16 May '14	7 Feb '14
Minimal Tortilla 1.4.6	vwbugg	19 Jun '14	13 Feb '14
"Bulletproof Soylent" People Chow with Oat Flour (Similar to Official Soylent)	BriBy	13 Aug '14	9 May '17
This recipe	jrjmas	10 May '17	9 May '17

Jake's 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