Name: Lenny's Berlin Soylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 20g Bob's Red Mill Flaxseed Meal; 15ml Extra Virgin Olive Oil; 250g Oat Flour/Powder; 80g Soy protein isolate; 2 cups Maltodextrin; 80g Super Pea Protein Isolate; 1 capsule calcium; 0.37 cup Canola Oil; 20g Hemp protein powder; 1pill alpha men multi vitamin; 1g Choline bitartrate; 0.6g Iodized Salt; 1pill A+C+E tablets; 0g potassium gluconate; 15g Potassium Gluconate

Amount		Volume		Ingredient	€ / day	Source
20	g			Bob's Red Mill Flaxseed Meal	€0.12	Whole Foods
15	ml			Extra Virgin Olive Oil	€0.18	Amazon
250	g			Oat Flour/Powder	€0.50	online
80	g			Soy protein isolate	€1.12	My protein
110	g	2	cups	Maltodextrin	€0.31	Amazon
80	g			Super Pea Protein Isolate	€0.56	Bulk Powders
1	pill	1	capsule	calcium	€0.02	local
20	ml	0.37	cup	Canola Oil	€0.03	Local, 5qt (Costco)
20	g			Hemp protein powder	€0.33	Amazon
1	pill			alpha men multi vitamin	€0.06	MYPROTEIN
1	g			Choline bitartrate	€0.01	Amazon
0.6	g			Iodized Salt	€0.00	Hain
1	pill			A+C+E tablets	€0.03	local
0	g			potassium gluconate	€0.00
15	g			Potassium Gluconate	€0.36	iHerb
Amounts for: Total Daily Cost:					€3.63	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 28% Protein, 24% Fat

Calories2444

% Daily Values*

97%

Total Carbohydrate295g

88%

Dietary Fiber 25g

115%

Protein174g

100%

Total Fat67g

Saturated Fat8g

Monounsaturated Fat30g

Polyunsaturated Fat16g

348%

Omega-3 Fatty Acids6g

92%

Omega-6 Fatty Acids16g

Cholesterol0mg

Calcium 121%	•	Vitamin A 13%
Chloride 89%	•	Vitamin B6 1028%
Chromium 286%	•	Vitamin B12 > 5208%
Copper 336%	•	Vitamin C 178%
Iodine 102%	•	Vitamin D 33%
Iron 339%	•	Vitamin E 103%
Magnesium 158%	•	Vitamin K 46%
Manganese 549%	•	Thiamin 1217%
Molybdenum 1167%	•	Riboflavin 990%
Phosphorus 293%	•	Niacin 207%
Potassium 101%	•	Folate 276%
Selenium 347%	•	Pantothenic Acid 1017%
Sodium 199%	•	Biotin 500%
Sulfur 29%	•	Choline 123%
Zinc 269%

* Percent Daily Values are based on "Lenez'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	Bob's Red Mill Flaxseed Meal	20	g	Powder	Whole Foods	453	€2.69	€0.12	23	107	5.8	3.60
2	Extra Virgin Olive Oil	15	ml	Liquid	Amazon	3000	€36.27	€0.18	200	122	0.0	0.00
3	Oat Flour/Powder	250	g	Powder	online	10000	€20.00	€0.50	40	950	170.3	24.50
4	Soy protein isolate	80	g	Powder	My protein	2500	€35.00	€1.12	31	270	6.0	71.43
5	Maltodextrin	110	g	Powder	Amazon	10000	€28.00	€0.31	91	436	108.9	0.00
6	Super Pea Protein Isolate	80	g	Powder	Bulk Powders	10000	€70.00	€0.56	125	316	2.4	64.00
7	calcium	1	pill	Pill	local	20	€0.40	€0.02	20	0	0.0	0.00
8	Canola Oil	20	ml	Liquid	Local, 5qt (Costco)	4731	€8.00	€0.03	237	161	0.0	0.00
9	Hemp protein powder	20	g	Powder	Amazon	1360	€22.18	€0.33	68	83	2.0	10.80
10	alpha men multi vitamin	1	pill	Pill	MYPROTEIN	240	€15.00	€0.06	240	0	0.0	0.00
11	Choline bitartrate	1	g	Powder	Amazon	500	€4.99	€0.01	500	0	0.0	0.00
12	Iodized Salt	0.6	g	Powder	Hain	737	€1.97	€0.00	1228	0	0.0	0.00
13	A+C+E tablets	1	pill	Pill	local	20	€0.50	€0.03	20	0	0.0	0.00
14	potassium gluconate	0	g	Powder		0	€0.00	€0.00		0	0.0	0.00
15	Potassium Gluconate	15	g	Powder	iHerb	500	€12.00	€0.36	33	0	0.0	0.00
	Total						€257.00	€3.63		2444	295.4	174.33
	Target									2420	303.0	151.00
	% Reached									101%	97%	115%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2420	2444	101%
Carbohydrates (g)	303	295.4	97%
Protein (g)	151	174.33	115%
Total Fat (g)	67	67.12	100%
Saturated Fat (g)		8.26
Monounsaturated Fat (g)		29.5
Polyunsaturated Fat (g)		16.22
Omega-3 Fatty Acids (g)	1.6	5.56	348%
Omega-6 Fatty Acids (g)	17	15.66	92%
Total Fiber (g)	28	24.5	88%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	400	10000	13%
Vitamin B6 (mg)	1.3	13.4	100	1028%
Vitamin B12 (ug)	2.4	125		> 5000%
Vitamin C (mg)	90	160	2000	178%
Vitamin D (IU)	600	200	4000	33%
Vitamin E (IU)	20	21	1000	103%
Vitamin K (ug)	120	55		46%
Thiamin (mg)	1.2	14.606		1217%
Riboflavin (mg)	1.3	12.876		990%
Niacin (mg)	16	33.113	35	207%
Folate (ug)	400	1103	1000	276%
Pantothenic Acid (mg)	5	50.871		1017%
Biotin (ug)	30	150		500%
Choline (mg)	550	676.996	3500	123%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.21	2.5	121%
Chloride (g)	2.3	2.058	3.6	89%
Chromium (ug)	35	100		286%
Copper (mg)	0.9	3.023	10	336%
Iodine (ug)	150	153	1100	102%
Iron (mg)	8	27.1314	45	339%
Magnesium (mg)	420	664.1		158%
Manganese (mg)	2.3	12.633	11	549%
Molybdenum (ug)	45	525	2000	1167%
Phosphorus (g)	0.7	2.054	4	293%
Potassium (g)	3.5	3.539		101%
Selenium (ug)	55	191	400	347%
Sodium (g)	1.5	2.989	2.3	199%
Sulfur (g)	2	0.57		29%
Zinc (mg)	11	29.6029	40	269%

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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	30 Oct '13
QuidNYC's Superfood for Him	QuidNYC	8 Mar '14	27 May '14
Lenny's version of Superfood	Lenez	14 Mar '16	14 Jan '15
Lenny's island soylent	Lenez	2 Apr '15	23 Jul '15
This recipe	Lenez	18 Jan '17	23 Jul '15
Recipes based on this one:
Copy of Berlin Marianne Soylent	marie:j	7 Mar '16	7 Mar '16
Berlin Marianne Soylent	Lenez	5 Mar '16	5 Mar '16
Alek's Berlin Soylent	Lenez	16 Oct '15	16 Oct '15

Lenny's Berlin Soylent

Nutrition Facts

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

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