Name: LACHLAN SOYLENT
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 130g Low Gluten Quick Oats; 130g Whey Protein Concentrate; 100g LoGI Cane Sugar; 15g Linseed Meal (Flaxseed); 23g Lecithin; 3.3g Table Salt; 4.1g Potassium Chloride; 1.421g Calcium Carbonate; 2pill Opti-Women Multivitamin; 30g Oil, olive, salad or cooking; 7g Inulin

Amount		Ingredient	$ / day	Source
130	g	Low Gluten Quick Oats	$0.52	My Protein
130	g	Whey Protein Concentrate	$3.01	Bulk Powders
100	g	LoGI Cane Sugar	$0.30	Coles
15	g	Linseed Meal (Flaxseed)	$0.18	Coles
23	g	Lecithin	$0.74	Chemist Warehouse
3.3	g	Table Salt	$0.01	Coles
4.1	g	Potassium Chloride	$0.07	iHerb
1.421	g	Calcium Carbonate	$0.02	iHerb
2	pill	Opti-Women Multivitamin	$0.91	iHerb
30	g	Oil, olive, salad or cooking	$0.00
7	g	Inulin	$0.56	Wonderfoods
Amounts for: Total Daily Cost:			$6.32	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 26% Protein, 34% Fat

Calories1960

% Daily Values*

77%

Total Carbohydrate193g

85%

Dietary Fiber 24g

147%

Protein125g

111%

Total Fat72g

Saturated Fat13g

Monounsaturated Fat24g

Polyunsaturated Fat6g

314%

Omega-3 Fatty Acids5g

101%

Omega-6 Fatty Acids17g

Cholesterol0mg

Calcium 104%	•	Vitamin A 167%
Chloride 143%	•	Vitamin B6 1554%
Chromium 343%	•	Vitamin B12 4167%
Copper 300%	•	Vitamin C 278%
Iodine 139%	•	Vitamin D 100%
Iron 303%	•	Vitamin E 536%
Magnesium 126%	•	Vitamin K 121%
Manganese 460%	•	Thiamin 1763%
Molybdenum 369%	•	Riboflavin 1551%
Phosphorus 135%	•	Niacin 140%
Potassium 102%	•	Folate 164%
Selenium 215%	•	Pantothenic Acid 408%
Sodium 101%	•	Biotin 920%
Sulfur 211%	•	Choline 135%
Zinc 180%

* 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	Low Gluten Quick Oats	130	g	Powder	My Protein	2500	$9.99	$0.52	19	476	79.3	15.60
2	Whey Protein Concentrate	130	g	Powder	Bulk Powders	3000	$69.39	$3.01	23	515	11.2	106.21
3	LoGI Cane Sugar	100	g	Powder	Coles	1000	$3.00	$0.30	10	404	99.4	0.00
4	Linseed Meal (Flaxseed)	15	g	Powder	Coles	500	$6.00	$0.18	33	69	1.0	2.92
5	Lecithin	23	g	Powder	Chemist Warehouse	500	$16.00	$0.74	22	203	1.8	0.00
6	Table Salt	3.3	g	Powder	Coles	750	$3.18	$0.01	227	0	0.0	0.00
7	Potassium Chloride	4.1	g	Powder	iHerb	227	$4.13	$0.07	55	0	0.0	0.00
8	Calcium Carbonate	1.421	g	Powder	iHerb	340	$5.72	$0.02	239	0	0.0	0.00
9	Opti-Women Multivitamin	2	pill	Pill	iHerb	120	$54.42	$0.91	60	0	0.0	0.00
10	Oil, olive, salad or cooking	30	g	Powder		0	$0.00	$0.00	0	265	0.0	0.00
11	Inulin	7	g	Powder	Wonderfoods	500	$39.95	$0.56	71	28	0.5	0.00
	Total						$211.78	$6.32		1960	193.1	124.73
	Target									2000	250.0	85.00
	% Reached									98%	77%	147%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1960	98%
Carbohydrates (g)	250	193.1	77%
Protein (g)	85	124.73	147%
Total Fat (g)	65	71.89	111%
Saturated Fat (g)		13.23
Monounsaturated Fat (g)		24.36
Polyunsaturated Fat (g)		6.02
Omega-3 Fatty Acids (g)	1.6	5.02	314%
Omega-6 Fatty Acids (g)	17	17.2	101%
Total Fiber (g)	28	23.7	85%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	20.2	100	1554%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	250	2000	278%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	107	1000	536%
Vitamin K (ug)	120	145		121%
Thiamin (mg)	1.2	21.15		1763%
Riboflavin (mg)	1.3	20.16		1551%
Niacin (mg)	16	22.415	35	140%
Folate (ug)	400	655	1000	164%
Pantothenic Acid (mg)	5	20.41		408%
Biotin (ug)	30	276		920%
Choline (mg)	550	740.765	3500	135%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.04	2.5	104%
Chloride (g)	2.3	3.282	3.6	143%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.7	10	300%
Iodine (ug)	150	208	1100	139%
Iron (mg)	8	24.223	45	303%
Magnesium (mg)	420	529		126%
Manganese (mg)	2.3	10.575	11	460%
Molybdenum (ug)	45	166	2000	369%
Phosphorus (g)	0.7	0.944	4	135%
Potassium (g)	3.5	3.574		102%
Selenium (ug)	55	118	400	215%
Sodium (g)	1.5	1.521	2.3	101%
Sulfur (g)	2	4.22		211%
Zinc (mg)	11	19.805	40	180%

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LACHLAN 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