Name: My Soylent Recipe v1.0.9
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 75g Oat Flour/Powder; 105g Soy Protein Isolate; 105g Brown Sugar; 30g Ground Flax Seed; 30g Hershey's Cocoa Powder - Special Dark; 18g Soy Lecithin Granules; 9g Potassium Citrate; 6g MSM Sulfur Powder; 3g NOW Foods Magnesium Citrate Powder; 2g Calcium Carbonate; 3g Iodized Table Salt; 60g Olive Oil; 30g Coconut Oil; 1pill Rainbow Light Men's Multivitamin

Amount		Ingredient	$ / day	Source
75	g	Oat Flour/Powder	$0.18	Honeyville Farms
105	g	Soy Protein Isolate	$0.88	Honeyville Farms
105	g	Brown Sugar	$0.15	CostCo
30	g	Ground Flax Seed	$0.23	Amazon
30	g	Hershey's Cocoa Powder - Special Dark	$0.38	Amazon
18	g	Soy Lecithin Granules	$0.35	Amazon
9	g	Potassium Citrate	$0.32	Amazon
6	g	MSM Sulfur Powder	$0.15	Amazon
3	g	NOW Foods Magnesium Citrate Powder	$0.08	Amazon
2	g	Calcium Carbonate	$0.02	Amazon
3	g	Iodized Table Salt	$0.00	Publix
60	g	Olive Oil	$0.29	CostCo
30	g	Coconut Oil	$0.29	Wilderness Family Naturals
1	pill	Rainbow Light Men's Multivitamin	$0.12	Amazon
Amounts for: Total Daily Cost:			$3.43	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

31% Carb, 20% Protein, 49% Fat

Calories2259

% Daily Values*

106%

Total Carbohydrate178g

89%

Dietary Fiber 25g

100%

Protein112g

101%

Total Fat125g

Saturated Fat38g

Monounsaturated Fat48g

Polyunsaturated Fat18g

466%

Omega-3 Fatty Acids7g

59%

Omega-6 Fatty Acids10g

Cholesterol0mg

Calcium 117%	•	Vitamin A 167%
Chloride 83%	•	Vitamin B6 1940%
Chromium 571%	•	Vitamin B12 1042%
Copper 296%	•	Vitamin C 134%
Iodine 90%	•	Vitamin D 133%
Iron 328%	•	Vitamin E 1116%
Magnesium 178%	•	Vitamin K 144%
Manganese 250%	•	Thiamin 2167%
Molybdenum 500%	•	Riboflavin 1933%
Phosphorus 127%	•	Niacin 169%
Potassium 111%	•	Folate 213%
Selenium 424%	•	Pantothenic Acid 509%
Sodium 199%	•	Biotin 500%
Sulfur 109%	•	Choline 104%
Zinc 215%

* Percent Daily Values are based on "Exercise 3/wk Maintain 145 lbs 30/20/50". 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/Powder	75	g	Powder	Honeyville Farms	22680	$54.48	$0.18	302	330	44.4	11.03
2	Soy Protein Isolate	105	g	Powder	Honeyville Farms	19958	$166.48	$0.88	190	413	0.0	90.00
3	Brown Sugar	105	g	Powder	CostCo	3175	$4.39	$0.15	30	394	105.0	0.00
4	Ground Flax Seed	30	g	Powder	Amazon	1812	$14.00	$0.23	60	160	8.7	5.40
5	Hershey's Cocoa Powder - Special Dark	30	g	Powder	Amazon	1356	$17.00	$0.38	45	60	18.0	6.00
6	Soy Lecithin Granules	18	g	Powder	Amazon	1812	$35.00	$0.35	101	135	2.3	0.00
7	Potassium Citrate	9	g	Powder	Amazon	1000	$35.00	$0.32	111	0	0.0	0.00
8	MSM Sulfur Powder	6	g	Powder	Amazon	1000	$25.00	$0.15	167	0	0.0	0.00
9	NOW Foods Magnesium Citrate Powder	3	g	Powder	Amazon	227	$6.00	$0.08	76	0	0.0	0.00
10	Calcium Carbonate	2	g	Powder	Amazon	340	$4.00	$0.02	170	0	0.0	0.00
11	Iodized Table Salt	3	g	Powder	Publix	737	$0.45	$0.00	246	0	0.0	0.00
12	Olive Oil	60	g	Liquid	CostCo	5480	$26.79	$0.29	91	510	0.0	0.00
13	Coconut Oil	30	g	Liquid	Wilderness Family Naturals	17291	$166.42	$0.29	576	257	0.0	0.00
14	Rainbow Light Men's Multivitamin	1	pill	Pill	Amazon	150	$18.00	$0.12	150	0	0.0	0.00
	Total						$573.01	$3.43		2259	178.3	112.43
	Target									2239	168.0	112.00
	% Reached									101%	106%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2239	2259	101%
Carbohydrates (g)	168	178.3	106%
Protein (g)	112	112.43	100%
Total Fat (g)	124	125.17	101%
Saturated Fat (g)	0	38.42
Monounsaturated Fat (g)	0	47.71
Polyunsaturated Fat (g)	0	17.53
Omega-3 Fatty Acids (g)	1.6	7.45	466%
Omega-6 Fatty Acids (g)	17	10.09	59%
Total Fiber (g)	28	25	89%
Soluble Fiber (g)	0	2.3
Insoluble Fiber (g)	0	2.6
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	25.2	100	1940%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	90	120	2000	134%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	223	1000	1116%
Vitamin K (ug)	120	172		144%
Thiamin (mg)	1.2	26.005		2167%
Riboflavin (mg)	1.3	25.123		1933%
Niacin (mg)	16	27.055	35	169%
Folate (ug)	400	850	1000	213%
Pantothenic Acid (mg)	5	25.447		509%
Biotin (ug)	30	150		500%
Choline (mg)	550	572.928	3500	104%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.17	2.5	117%
Chloride (g)	2.3	1.92	3.6	83%
Chromium (ug)	35	200		571%
Copper (mg)	0.9	2.66	10	296%
Iodine (ug)	150	135	1100	90%
Iron (mg)	8	26.2361	45	328%
Magnesium (mg)	420	748		178%
Manganese (mg)	2.3	5.75	11	250%
Molybdenum (ug)	45	225	2000	500%
Phosphorus (g)	0.7	0.892	4	127%
Potassium (g)	3.5	3.9		111%
Selenium (ug)	55	233	400	424%
Sodium (g)	1.5	2.992	2.3	199%
Sulfur (g)	2	2.17		109%
Zinc (mg)	11	23.6958	40	215%

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Parent Recipes:	Author	Last Updated	Created
Bulk Version My Soylent Recipe v0.5	mcervin3	6 Oct '13	24 Sep '13
Bulk Version My Soylent Recipe v0.7	mcervin3	23 Oct '13	23 Oct '13
Bulk Version My Soylent Recipe v0.8.1	mcervin3	14 Nov '13	10 Dec '13
Bulk Version My Soylent Recipe v1.0.2	mcervin3	11 Dec '13	11 Jan '14
Bulk Version My Soylent Recipe v1.0.3	mcervin3	11 Jan '14	13 Mar '14
Bulk Version My Soylent Recipe v1.0.4	mcervin3	21 Mar '14	31 Mar '14
Bulk Version My Soylent Recipe v1.0.5	mcervin3	31 Mar '14	1 Jun '14
My Soylent Recipe v1.0.6	mcervin3	29 Dec '14	25 May '15
This recipe	mcervin3	25 May '15	25 May '15
Recipes based on this one:
Breakfast Soylent 2.1	camthann	16 Jan '24	16 Jan '24
My Soylent Recipe v1.3—Breakfast/Lunch Only	mcervin3	9 Dec '18	16 Jul '18
My Soylent Recipe v1.2.1 - Breakfast/Lunch	mcervin3	21 Apr '17	27 Feb '17
My Soylent Recipe v1.0.9 - Lunch Only	mcervin3	8 Jan '16	19 Aug '15
My Soylent Recipe v1.0.9 - Breakfast/Lunch Only	mcervin3	25 May '15	25 May '15

My Soylent Recipe v1.0.9

Nutrition Facts

Nutrient Profile: Exercise 3/wk Maintain 145 lbs 30/20/50Change

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Nutrient Profile: Exercise 3/wk Maintain 145 lbs 30/20/50 Change