Name: Lachy's OZSoylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 216g Oat Flour Honeyville Farms; 2.7g Salt; 5.1g Potassium chloride; 1 tbsp Sucralose (Splenda); 1/3 cup Canola Oil; 47g Sugar, white; 0.01 tsp Vanilla (equiv to 1 tbsp of liquid extract) imitation; 1.24g Choline Bitartrate; 3/8 tsp Xanthan gum (see notes on amount); 0.7pill Calcium and vitamin D; 0.081pill Vitamin K; 57g Whey 80% protein concentrate; 2pill Optimum Nutrition Opti-Women Multivitamin

Amount		Volume		Ingredient	$ / day	Source
216	g			Oat Flour Honeyville Farms	$0.98	Honeyville
2.7	g			Salt	$0.01	Amazon
5.1	g			Potassium chloride	$0.10	Amazon
1.5	g	1	tbsp	Sucralose (Splenda)	$0.04	Amazon
78	ml	⅓	cup	Canola Oil	$0.13	Local, 5qt (Costco)
47	g			Sugar, white	$0.13	Amazon
0.03	g	0.01	tsp	Vanilla (equiv to 1 tbsp of liquid extract) imitation	$0.01	Amazon
1.24	g			Choline Bitartrate	$0.03	Amazon
1.8	g	⅜	tsp	Xanthan gum (see notes on amount)	$0.06	Amazon
0.7	pill			Calcium and vitamin D	$0.03	Amazon
0.081	pill			Vitamin K	$0.00	Amazon
57	g			Whey 80% protein concentrate	$0.82	Honeyville Farms
2	pill			Optimum Nutrition Opti-Women Multivitamin	$0.24	Amazon UK
Amounts for: Total Daily Cost:					$2.59	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 17% Protein, 43% Fat

Calories1899

% Daily Values*

76%

Total Carbohydrate191g

101%

Dietary Fiber 28g

94%

Protein80g

139%

Total Fat90g

Saturated Fat8g

Monounsaturated Fat51g

Polyunsaturated Fat27g

423%

Omega-3 Fatty Acids7g

118%

Omega-6 Fatty Acids20g

Cholesterol0mg

Calcium 97%	•	Vitamin A 167%
Chloride 177%	•	Vitamin B6 1555%
Chromium 343%	•	Vitamin B12 4167%
Copper 319%	•	Vitamin C 278%
Iodine 133%	•	Vitamin D 147%
Iron 301%	•	Vitamin E 603%
Magnesium 114%	•	Vitamin K 148%
Manganese 593%	•	Thiamin 1793%
Molybdenum 1116%	•	Riboflavin 1556%
Phosphorus 156%	•	Niacin 145%
Potassium 107%	•	Folate 167%
Selenium 261%	•	Pantothenic Acid 409%
Sodium 87%	•	Biotin 833%
Sulfur 25%	•	Choline 102%
Zinc 199%

* 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	Oat Flour Honeyville Farms	216	g	Powder	Honeyville	20412	$93.00	$0.98	95	860	140.4	34.56
2	Salt	2.7	g	Powder	Amazon	1800	$7.68	$0.01	667	0	0.0	0.00
3	Potassium chloride	5.1	g	Powder	Amazon	1000	$19.96	$0.10	196	0	0.0	0.00
4	Sucralose (Splenda)	1.5	g	Powder	Amazon	544	$13.86	$0.04	363	0	0.0	0.00
5	Canola Oil	78	ml	Liquid	Local, 5qt (Costco)	4732	$8.00	$0.13	61	627	0.0	0.00
6	Sugar, white	47	g	Powder	Amazon	22670	$65.00	$0.13	482	182	47.0	0.00
7	Vanilla (equiv to 1 tbsp of liquid extract) imitation	0.03	g	Powder	Amazon	100	$19.09	$0.01	3333	0	0.0	0.00
8	Choline Bitartrate	1.24	g	Powder	Amazon	1000	$22.85	$0.03	806	0	0.0	0.00
9	Xanthan gum (see notes on amount)	1.8	g	Powder	Amazon	425	$13.29	$0.06	236	6	0.0	0.13
10	Calcium and vitamin D	0.7	pill	Pill	Amazon	300	$13.24	$0.03	429	0	0.0	0.00
11	Vitamin K	0.081	pill	Pill	Amazon	100	$5.94	$0.00	1235	0	0.0	0.00
12	Whey 80% protein concentrate	57	g	Powder	Honeyville Farms	20000	$288.00	$0.82	351	224	3.4	45.60
13	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	Amazon UK	120	$14.20	$0.24	60	0	0.0	0.00
	Total						$584.11	$2.59		1899	190.8	80.29
	Target									2000	250.0	85.00
	% Reached									95%	76%	94%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1899	95%
Carbohydrates (g)	250	190.8	76%
Protein (g)	85	80.29	94%
Total Fat (g)	65	90.45	139%
Saturated Fat (g)		8.2
Monounsaturated Fat (g)		50.94
Polyunsaturated Fat (g)		26.98
Omega-3 Fatty Acids (g)	1.6	6.77	423%
Omega-6 Fatty Acids (g)	17	20.07	118%
Total Fiber (g)	28	28.4	101%
Soluble Fiber (g)		11.1
Insoluble Fiber (g)		17.3
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	20.2	100	1555%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	250	2000	278%
Vitamin D (IU)	600	880	4000	147%
Vitamin E (IU)	20	121	1000	603%
Vitamin K (ug)	120	178		148%
Thiamin (mg)	1.2	21.512		1793%
Riboflavin (mg)	1.3	20.225		1556%
Niacin (mg)	16	23.24	35	145%
Folate (ug)	400	669	1000	167%
Pantothenic Acid (mg)	5	20.432		409%
Biotin (ug)	30	250		833%
Choline (mg)	550	560.726	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.97	2.5	97%
Chloride (g)	2.3	4.075	3.6	177%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.867	10	319%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	24.1075	45	301%
Magnesium (mg)	420	477.2		114%
Manganese (mg)	2.3	13.642	11	593%
Molybdenum (ug)	45	502	2000	1116%
Phosphorus (g)	0.7	1.092	4	156%
Potassium (g)	3.5	3.728		107%
Selenium (ug)	55	144	400	261%
Sodium (g)	1.5	1.301	2.3	87%
Sulfur (g)	2	0.5		25%
Zinc (mg)	11	21.9167	40	199%

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Lachy's OZSoylent

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