Name: Modified Version of Bret's Soylent: Oat, Whey.
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 196g Oat Flour Honeyville Farms; 3 tbsp Sugar or sugar+sucralose (see notes); 11/2 tbsp Hershey's Special Dark Cocoa; 1pill Kirkland Signature Daily Multi; 5.2g Potassium chloride; 1.23g Choline Bitartrate; 0.08pill Vitamin K; 0.7pill Calcium and vitamin D; 3/8 tsp Xanthan gum (see notes on amount); 91g Whey Protein Concentrate 80%; 83g Soybean Oil

Amount		Volume		Ingredient	$ / day	Source
196	g			Oat Flour Honeyville Farms	$0.54	Honeyville
46	g	3	tbsp	Sugar or sugar+sucralose (see notes)	$0.13	Amazon
7.5	g	1½	tbsp	Hershey's Special Dark Cocoa	$0.11	Amazon
1	pill			Kirkland Signature Daily Multi	$0.03	Amazon
5.2	g			Potassium chloride	$0.10	Amazon
1.23	g			Choline Bitartrate	$0.03	Amazon
0.08	pill			Vitamin K	$0.00	Amazon
0.7	pill			Calcium and vitamin D	$0.03	Amazon
0.9	g	⅜	tsp	Xanthan gum (see notes on amount)	$0.03	Amazon
91	g			Whey Protein Concentrate 80%	$1.14	Honeyville
83	g			Soybean Oil	$0.14	Amazon
Amounts for: Total Daily Cost:					$2.29	Add Ingredients to Amazon Cart

I put soybean oil but canola is probably better.

Nutrition Facts

Amount Per Day

34% Carb, 21% Protein, 45% Fat

Calories2049

% Daily Values*

121%

Total Carbohydrate181g

103%

Dietary Fiber 28g

107%

Protein115g

119%

Total Fat107g

Saturated Fat22g

Monounsaturated Fat27g

Polyunsaturated Fat55g

503%

Omega-3 Fatty Acids13g

975%

Omega-6 Fatty Acids97g

Cholesterol100mg

Calcium 112%	•	Vitamin A 117%
Chloride 147%	•	Vitamin B6 169%
Chromium 100%	•	Vitamin B12 250%
Copper 219%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 113%
Iron 115%	•	Vitamin E 211%
Magnesium 116%	•	Vitamin K 187%
Manganese 441%	•	Thiamin 240%
Molybdenum 971%	•	Riboflavin 148%
Phosphorus 178%	•	Niacin 144%
Potassium 111%	•	Folate 141%
Selenium 224%	•	Pantothenic Acid 208%
Sodium 272%	•	Biotin 100%
Sulfur	•	Choline 100%
Zinc 162%

* Percent Daily Values are based on "Higher protein macro profile, 38-40-22 carb/fat/protein, other U.S. government DRI male 19-50, Aug 2015". 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	196	g	Powder	Honeyville	22680	$63.00	$0.54	116	780	127.4	31.36
2	Sugar or sugar+sucralose (see notes)	46	g	Powder	Amazon	22670	$65.00	$0.13	493	178	46.0	0.00
3	Hershey's Special Dark Cocoa	7.5	g	Powder	Amazon	1360	$20.34	$0.11	181	5	4.3	1.50
4	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$17.16	$0.03	500	0	0.0	0.00
5	Potassium chloride	5.2	g	Powder	Amazon	1000	$19.96	$0.10	192	0	0.0	0.00
6	Choline Bitartrate	1.23	g	Powder	Amazon	1000	$23.96	$0.03	813	0	0.0	0.00
7	Vitamin K	0.08	pill	Pill	Amazon	100	$5.94	$0.00	1250	0	0.0	0.00
8	Calcium and vitamin D	0.7	pill	Pill	Amazon	300	$11.24	$0.03	429	0	0.0	0.00
9	Xanthan gum (see notes on amount)	0.9	g	Powder	Amazon	425	$11.99	$0.03	472	3	0.0	0.06
10	Whey Protein Concentrate 80%	91	g	Powder	Honeyville	19958	$250.00	$1.14	219	349	3.0	81.90
11	Soybean Oil	83	g	Liquid	Amazon	3785	$6.35	$0.14	46	734	0.0	0.00
	Total						$494.94	$2.29		2049	180.8	114.82
	Target									2000	150.0	107.00
	% Reached									102%	121%	107%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2049		102%
Carbohydrates (g)	150	180.8		121%
Protein (g)	107	114.82		107%
Total Fat (g)	90	107.26		119%
Saturated Fat (g)	0	21.74	22
Monounsaturated Fat (g)	0	27.34
Polyunsaturated Fat (g)	0	54.66
Omega-3 Fatty Acids (g)	2.5	12.57		503%
Omega-6 Fatty Acids (g)	10	97.48		975%
Total Fiber (g)	27	27.7		103%
Soluble Fiber (g)	0	9.5
Insoluble Fiber (g)	0	15.7
Cholesterol (mg)	0	100.1

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3500	10000	117%
Vitamin B6 (mg)	1.3	2.2	100	169%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	680	4000	113%
Vitamin E (IU)	20	42	1000	211%
Vitamin K (ug)	120	224		187%
Thiamin (mg)	1.2	2.88		240%
Riboflavin (mg)	1.3	1.92		148%
Niacin (mg)	16	23.105	35	144%
Folate (ug)	400	565	1000	141%
Pantothenic Acid (mg)	5	10.415		208%
Biotin (ug)	30	30		100%
Choline (mg)	550	551.504	3500	100%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.12	2.5	112%
Chloride (g)	2.2	3.236		147%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.972	10	219%
Iodine (ug)	150	150	1100	100%
Iron (mg)	21.5	24.7826	45	115%
Magnesium (mg)	400	462.1		116%
Manganese (mg)	2.3	10.142	11	441%
Molybdenum (ug)	45	437	2000	971%
Phosphorus (g)	0.7	1.243	4	178%
Potassium (g)	3.5	3.882		111%
Selenium (ug)	55	123	400	224%
Sodium (g)	1.25	3.398	2.3	272%
Sulfur (g)	0	0.45
Zinc (mg)	11	17.7866	40	162%

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Modified Version of Bret's Soylent: Oat, Whey.

Nutrition Facts

Nutrient Profile: Higher protein macro profile, 38-40-22 carb/fat/protein, other U.S. government DRI male 19-50, Aug 2015Change

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Nutrient Profile: Higher protein macro profile, 38-40-22 carb/fat/protein, other U.S. government DRI male 19-50, Aug 2015 Change