Name: LC's copy American's Gentelman Chow: Cheap Keto Soylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 75g NOW whey protein isolate; 60g Pea Protein Powder; 45g Psyllium Husk Powder; 13g Flaxseed Meal; 7g Salt; 6g Potassium Chloride; 1g Choline Bitartrate; 2g Magnesium Citrate; 2g MSM Sulfur Powder; 3g Monosodium Phosphate; 1pill Alive! Multivitamin; 1.75g Xanthan Gum; 139g Extra Virgin olive Oil

Amount		Ingredient	$ / day	Source
75	g	NOW whey protein isolate	$2.12	Amazon
60	g	Pea Protein Powder	$1.09	Amazon
45	g	Psyllium Husk Powder	$0.66	Amazon
13	g	Flaxseed Meal	$0.11	Amazon
7	g	Salt	$0.00
6	g	Potassium Chloride	$0.12	amazon
1	g	Choline Bitartrate	$0.13	amazon
2	g	Magnesium Citrate	$0.06	amazon
2	g	MSM Sulfur Powder	$0.08	amazon
3	g	Monosodium Phosphate	$0.29	Amazon
1	pill	Alive! Multivitamin	$0.18	Amazon
1.75	g	Xanthan Gum	$0.19	Amazon
139	g	Extra Virgin olive Oil	$0.00	Local
Amounts for: Total Daily Cost:			$5.04	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

10% Carb, 24% Protein, 66% Fat

Calories2005

% Daily Values*

46%

Total Carbohydrate49g

139%

Dietary Fiber 39g

148%

Protein120g

96%

Total Fat149g

Saturated Fat19g

Monounsaturated Fat101g

Polyunsaturated Fat15g

214%

Omega-3 Fatty Acids3g

83%

Omega-6 Fatty Acids14g

Cholesterol0mg

Calcium 218%	•	Vitamin A 250%
Chloride 307%	•	Vitamin B6 3082%
Chromium 714%	•	Vitamin B12 4167%
Copper 240%	•	Vitamin C 133%
Iodine 100%	•	Vitamin D 167%
Iron 414%	•	Vitamin E 649%
Magnesium 109%	•	Vitamin K 84%
Manganese 232%	•	Thiamin 2101%
Molybdenum 167%	•	Riboflavin 1925%
Phosphorus 122%	•	Niacin 315%
Potassium 103%	•	Folate 203%
Selenium 461%	•	Pantothenic Acid 803%
Sodium 274%	•	Biotin 1083%
Sulfur 100%	•	Choline 140%
Zinc 141%

* Percent Daily Values are based on "leadchipmunk's 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	NOW whey protein isolate	75	g	Powder	Amazon	2268	$64.00	$2.12	30	295	2.7	66.96
2	Pea Protein Powder	60	g	Powder	Amazon	907	$16.50	$1.09	15	236	1.8	50.91
3	Psyllium Husk Powder	45	g	Powder	Amazon	680	$10.00	$0.66	15	170	40.0	0.00
4	Flaxseed Meal	13	g	Powder	Amazon	453	$4.00	$0.11	35	69	3.8	2.34
5	Salt	7	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
6	Potassium Chloride	6	g	Powder	amazon	227	$4.50	$0.12	38	0	0.0	0.00
7	Choline Bitartrate	1	g	Powder	amazon	100	$13.00	$0.13	100	0	0.0	0.00
8	Magnesium Citrate	2	g	Powder	amazon	227	$7.00	$0.06	113	0	0.0	0.00
9	MSM Sulfur Powder	2	g	Powder	amazon	227	$9.00	$0.08	114	0	0.0	0.00
10	Monosodium Phosphate	3	g	Powder	Amazon	113	$11.00	$0.29	38	0	0.0	0.00
11	Alive! Multivitamin	1	pill	Pill	Amazon	60	$11.00	$0.18	60	0	0.0	0.00
12	Xanthan Gum	1.75	g	Powder	Amazon	56	$5.95	$0.19	32	5	1.1	0.00
13	Extra Virgin olive Oil	139	g	Liquid	Local	0	$0.00	$0.00	0	1229	0.0	0.00
	Total						$155.95	$5.04		2005	49.4	120.21
	Target									2160	108.0	81.00
	% Reached									93%	46%	148%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2160	2005	93%
Carbohydrates (g)	108	49.4	46%
Protein (g)	81	120.21	148%
Total Fat (g)	156	149.44	96%
Saturated Fat (g)		19.15
Monounsaturated Fat (g)		101.42
Polyunsaturated Fat (g)		14.62
Omega-3 Fatty Acids (g)	1.6	3.43	214%
Omega-6 Fatty Acids (g)	17	14.15	83%
Total Fiber (g)	28	39	139%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7500	10000	250%
Vitamin B6 (mg)	1.3	40.1	100	3082%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	120	2000	133%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	20	130	1000	649%
Vitamin K (ug)	120	101		84%
Thiamin (mg)	1.2	25.208		2101%
Riboflavin (mg)	1.3	25.026		1925%
Niacin (mg)	16	50.403	35	315%
Folate (ug)	400	811	1000	203%
Pantothenic Acid (mg)	5	40.13		803%
Biotin (ug)	30	325		1083%
Choline (mg)	550	770.643	3500	140%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.18	2.5	218%
Chloride (g)	2.3	7.056	3.6	307%
Chromium (ug)	35	250		714%
Copper (mg)	0.9	2.156	10	240%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	33.102	45	414%
Magnesium (mg)	420	458.7		109%
Manganese (mg)	2.3	5.325	11	232%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0.857	4	122%
Potassium (g)	3.5	3.589		103%
Selenium (ug)	55	253	400	461%
Sodium (g)	1.5	4.117	2.3	274%
Sulfur (g)	2	2		100%
Zinc (mg)	11	15.559	40	141%

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Parent Recipes:	Author	Last Updated	Created
"Gentelman Chow v1.1" Vegan Soylent (base 1000Kcal, more in description)	Noty	3 May '15	17 Jun '14
American's Gentelman Chow: Cheap Keto Soylent	icerogue	25 Jun '14	13 Nov '14
Copy of American's Gentelman Chow: Cheap Keto Soylent	leadchipmunk	15 Nov '14	15 Nov '14
This recipe	leadchipmunk	29 Nov '14	15 Nov '14

LC's copy American's Gentelman Chow: Cheap Keto Soylent

Nutrition Facts

Nutrient Profile: leadchipmunk's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: leadchipmunk's U.S. government DRI, male 19-50, 2000 calories Change