Name: Middlerun's Soylent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150ml Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D; 200g Oat Flour/Powder; 40g Protein (WPI); 40g Protein (WPC); 20g GNC Mega Men® Maximum Nutrition - Vanilla Bean; 13g Potassium Gluconate; 1.5g Choline bitartrate; 4g Iodised Salt; 40ml Extra Virgin Olive Oil; 0.5pill MK-7, Vitamin K-2; 10ml Melrose Flaxseed Oil; 16g Psyllium Husk; 5pill Equal tablets

Amount		Ingredient	$ / day	Source
150	ml	Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D	$0.15	IGA
200	g	Oat Flour/Powder	$1.56	BulkNutrients
40	g	Protein (WPI)	$1.18	BulkNutrients
40	g	Protein (WPC)	$0.90	BulkNutrients
20	g	GNC Mega Men® Maximum Nutrition - Vanilla Bean	$1.60	FishPond
13	g	Potassium Gluconate	$0.37	iHerb
1.5	g	Choline bitartrate	$0.08	BulkNutrients
4	g	Iodised Salt	$0.02	Woolworths
40	ml	Extra Virgin Olive Oil	$0.73	Coles
0.5	pill	MK-7, Vitamin K-2	$0.11	iHerb
10	ml	Melrose Flaxseed Oil	$0.53	Pharmacy Direct
16	g	Psyllium Husk	$0.24	IGA
5	pill	Equal tablets	$0.10	IGA
Amounts for: Total Daily Cost:			$7.58	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

35% Carb, 25% Protein, 40% Fat

Calories1772

% Daily Values*

60%

Total Carbohydrate150g

101%

Dietary Fiber 28g

125%

Protein107g

115%

Total Fat75g

Saturated Fat14g

Monounsaturated Fat36g

Polyunsaturated Fat18g

365%

Omega-3 Fatty Acids6g

70%

Omega-6 Fatty Acids12g

Cholesterol30mg

Calcium 108%	•	Vitamin A 108%
Chloride 108%	•	Vitamin B6 2282%
Chromium 202%	•	Vitamin B12 1259%
Copper 223%	•	Vitamin C 198%
Iodine 184%	•	Vitamin D 198%
Iron 121%	•	Vitamin E 127%
Magnesium 93%	•	Vitamin K 107%
Manganese 408%	•	Thiamin 2573%
Molybdenum 987%	•	Riboflavin 2299%
Phosphorus 170%	•	Niacin 203%
Potassium 101%	•	Folate 77%
Selenium 394%	•	Pantothenic Acid 607%
Sodium 124%	•	Biotin 588%
Sulfur 79%	•	Choline 128%
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	Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D	150	ml	Liquid	IGA	2000	$2.00	$0.15	13	75	7.2	4.95
2	Oat Flour/Powder	200	g	Powder	BulkNutrients	5000	$39.00	$1.56	25	808	132.0	30.00
3	Protein (WPI)	40	g	Powder	BulkNutrients	2000	$59.00	$1.18	50	152	0.4	36.00
4	Protein (WPC)	40	g	Powder	BulkNutrients	2000	$45.00	$0.90	50	165	2.4	32.08
5	GNC Mega Men® Maximum Nutrition - Vanilla Bean	20	g	Powder	FishPond	1080	$86.22	$1.60	54	59	8.2	3.53
6	Potassium Gluconate	13	g	Powder	iHerb	454	$12.96	$0.37	35	0	0.0	0.00
7	Choline bitartrate	1.5	g	Powder	BulkNutrients	250	$14.00	$0.08	167	0	0.0	0.00
8	Iodised Salt	4	g	Powder	Woolworths	750	$3.11	$0.02	188	0	0.0	0.00
9	Extra Virgin Olive Oil	40	ml	Liquid	Coles	500	$9.13	$0.73	13	354	0.0	0.00
10	MK-7, Vitamin K-2	0.5	pill	Pill	iHerb	60	$13.65	$0.11	120	0	0.0	0.00
11	Melrose Flaxseed Oil	10	ml	Liquid	Pharmacy Direct	200	$10.67	$0.53	20	80	0.0	0.00
12	Psyllium Husk	16	g	Powder	IGA	500	$7.50	$0.24	31	60	0.0	0.00
13	Equal tablets	5	pill	Pill	IGA	500	$10.00	$0.10	100	20	0.0	0.00
	Total						$312.24	$7.58		1772	150.2	106.56
	Target									2000	250.0	85.00
	% Reached									89%	60%	125%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1772	89%
Carbohydrates (g)	250	150.2	60%
Protein (g)	85	106.56	125%
Total Fat (g)	65	74.89	115%
Saturated Fat (g)		13.77
Monounsaturated Fat (g)		35.91
Polyunsaturated Fat (g)		17.85
Omega-3 Fatty Acids (g)	1.6	5.85	365%
Omega-6 Fatty Acids (g)	17	11.84	70%
Total Fiber (g)	28	28.3	101%
Soluble Fiber (g)		6
Insoluble Fiber (g)		7
Cholesterol (mg)	0	29.946

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3234	10000	108%
Vitamin B6 (mg)	1.3	29.7	100	2282%
Vitamin B12 (ug)	2.4	30.2		1259%
Vitamin C (mg)	90	178	2000	198%
Vitamin D (IU)	600	1186	4000	198%
Vitamin E (IU)	20	25	1000	127%
Vitamin K (ug)	120	128		107%
Thiamin (mg)	1.2	30.87		2573%
Riboflavin (mg)	1.3	29.889		2299%
Niacin (mg)	16	32.55	35	203%
Folate (ug)	400	307	1000	77%
Pantothenic Acid (mg)	5	30.346		607%
Biotin (ug)	30	176		588%
Choline (mg)	550	705.402	3500	128%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.08	2.5	108%
Chloride (g)	2.3	2.488	3.6	108%
Chromium (ug)	35	71		202%
Copper (mg)	0.9	2.011	10	223%
Iodine (ug)	150	276	1100	184%
Iron (mg)	8	9.69	45	121%
Magnesium (mg)	420	391.3		93%
Manganese (mg)	2.3	9.389	11	408%
Molybdenum (ug)	45	444	2000	987%
Phosphorus (g)	0.7	1.188	4	170%
Potassium (g)	3.5	3.548		101%
Selenium (ug)	55	217	400	394%
Sodium (g)	1.5	1.867	2.3	124%
Sulfur (g)	2	1.57		79%
Zinc (mg)	11	21.9111	40	199%

No reviews yet - why not add the first one?

Add Review

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	27 Apr '14
People Chow 3.0.1 - Australian Sources	MackdaddyFever	16 May '14	8 May '14
Aussie People Chow 3.0.1 with Olive Oil and Vit K Supp	daizu	15 May '14	16 Jul '14
This recipe	middlerun	23 Jul '14	16 Jul '14

Middlerun's Soylent

Nutrition Facts

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

No reviews yet - why not add the first one?

Submit Feedback

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