Name: My Soylent Recipe v1.2.1 - Breakfast/Lunch
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 46g Oat Flour/Powder; 68g Soy Protein Isolate; 62g Brown Sugar; 14g Ground Flax Seed; 20g Hershey's Cocoa Powder - Special Dark; 12g Soy Lecithin Granules; 10g Potassium Citrate; 4g MSM Sulfur Powder; 3g Magnesium Citrate Powder; 1.4g Calcium Carbonate; 2g Iodized Table Salt; 40g Olive Oil; 20g Coconut Oil; 1pill Rainbow Light Men's Multivitamin

Amount		Ingredient	$ / day	Source
46	g	Oat Flour/Powder	$0.11	Honeyville Farms
68	g	Soy Protein Isolate	$0.57	Honeyville Farms
62	g	Brown Sugar	$0.07	Aldi
14	g	Ground Flax Seed	$0.11	Amazon
20	g	Hershey's Cocoa Powder - Special Dark	$0.25	Amazon
12	g	Soy Lecithin Granules	$0.23	Amazon
10	g	Potassium Citrate	$0.35	Amazon
4	g	MSM Sulfur Powder	$0.10	Amazon
3	g	Magnesium Citrate Powder	$0.06	Amazon
1.4	g	Calcium Carbonate	$0.02	Amazon
2	g	Iodized Table Salt	$0.00	Publix
40	g	Olive Oil	$0.20	CostCo
20	g	Coconut Oil	$0.19	Wilderness Family Naturals
1	pill	Rainbow Light Men's Multivitamin	$0.12	Amazon
Amounts for: Total Daily Cost:			$2.37	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

30% Carb, 20% Protein, 50% Fat

Calories1418

% Daily Values*

67%

Total Carbohydrate107g

53%

Dietary Fiber 15g

67%

Protein72g

68%

Total Fat80g

Saturated Fat25g

Monounsaturated Fat31g

Polyunsaturated Fat10g

224%

Omega-3 Fatty Acids4g

37%

Omega-6 Fatty Acids6g

Cholesterol0mg

Calcium 80%	•	Vitamin A 167%
Chloride 56%	•	Vitamin B6 1932%
Chromium 571%	•	Vitamin B12 1042%
Copper 261%	•	Vitamin C 133%
Iodine 60%	•	Vitamin D 133%
Iron 210%	•	Vitamin E 654%
Magnesium 142%	•	Vitamin K 123%
Manganese 182%	•	Thiamin 2129%
Molybdenum 371%	•	Riboflavin 1928%
Phosphorus 77%	•	Niacin 163%
Potassium 113%	•	Folate 207%
Selenium 398%	•	Pantothenic Acid 505%
Sodium 131%	•	Biotin 500%
Sulfur 72%	•	Choline 70%
Zinc 201%

* Percent Daily Values are based on "Exercise 3/week, 130, 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	46	g	Powder	Honeyville Farms	22680	$54.48	$0.11	493	202	27.2	6.76
2	Soy Protein Isolate	68	g	Powder	Honeyville Farms	19958	$166.48	$0.57	294	267	0.0	58.29
3	Brown Sugar	62	g	Powder	Aldi	907	$1.00	$0.07	15	233	62.0	0.00
4	Ground Flax Seed	14	g	Powder	Amazon	1812	$14.00	$0.11	129	75	4.1	2.52
5	Hershey's Cocoa Powder - Special Dark	20	g	Powder	Amazon	1356	$17.00	$0.25	68	40	12.0	4.00
6	Soy Lecithin Granules	12	g	Powder	Amazon	1812	$35.00	$0.23	151	90	1.5	0.00
7	Potassium Citrate	10	g	Powder	Amazon	1000	$35.00	$0.35	100	0	0.0	0.00
8	MSM Sulfur Powder	4	g	Powder	Amazon	1000	$25.00	$0.10	250	0	0.0	0.00
9	Magnesium Citrate Powder	3	g	Powder	Amazon	1000	$19.96	$0.06	333	0	0.0	0.00
10	Calcium Carbonate	1.4	g	Powder	Amazon	340	$4.00	$0.02	243	0	0.0	0.00
11	Iodized Table Salt	2	g	Powder	Publix	737	$0.45	$0.00	369	0	0.0	0.00
12	Olive Oil	40	g	Liquid	CostCo	5480	$26.79	$0.20	137	340	0.0	0.00
13	Coconut Oil	20	g	Liquid	Wilderness Family Naturals	17291	$166.42	$0.19	865	171	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						$583.58	$2.37		1418	106.8	71.57
	Target									2131	160.0	107.00
	% Reached									67%	67%	67%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2131	1418	67%
Carbohydrates (g)	160	106.8	67%
Protein (g)	107	71.57	67%
Total Fat (g)	118	80.49	68%
Saturated Fat (g)	0	25.33
Monounsaturated Fat (g)	0	31.24
Polyunsaturated Fat (g)	0	9.82
Omega-3 Fatty Acids (g)	1.6	3.58	224%
Omega-6 Fatty Acids (g)	17	6.24	37%
Total Fiber (g)	28	14.8	53%
Soluble Fiber (g)	0	1.4
Insoluble Fiber (g)	0	1.6
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	25.1	100	1932%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	90	120	2000	133%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	131	1000	654%
Vitamin K (ug)	120	148		123%
Thiamin (mg)	1.2	25.546		2129%
Riboflavin (mg)	1.3	25.069		1928%
Niacin (mg)	16	26.124	35	163%
Folate (ug)	400	827	1000	207%
Pantothenic Acid (mg)	5	25.231		505%
Biotin (ug)	30	150		500%
Choline (mg)	550	382.701	3500	70%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.8	2.5	80%
Chloride (g)	2.3	1.28	3.6	56%
Chromium (ug)	35	200		571%
Copper (mg)	0.9	2.352	10	261%
Iodine (ug)	150	90	1100	60%
Iron (mg)	8	16.798	45	210%
Magnesium (mg)	420	597.2		142%
Manganese (mg)	2.3	4.19	11	182%
Molybdenum (ug)	45	167	2000	371%
Phosphorus (g)	0.7	0.538	4	77%
Potassium (g)	3.5	3.966		113%
Selenium (ug)	55	219	400	398%
Sodium (g)	1.5	1.961	2.3	131%
Sulfur (g)	2	1.44		72%
Zinc (mg)	11	22.0779	40	201%

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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
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My Soylent Recipe v1.0.9	mcervin3	25 May '15	12 Jan '16
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My Soylent Recipe v1.2.1 - Breakfast/Lunch

Nutrition Facts

Nutrient Profile: Exercise 3/week, 130, 30/20/50Change

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Nutrient Profile: Exercise 3/week, 130, 30/20/50 Change