Name: Practice Fuel NZ
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 180g Oats; 8 cups Whole Milk; 1/2 tsp Iodized Salt; 3 tbsp Sugars, granulated; 1 capsule One Daily Superfood Multivitamin

Amount		Volume		Ingredient	NZD / day	Source
180	g			Oats	NZD0.48	Countdown
2000	ml	8	cups	Whole Milk	NZD3.15	Countdown
3	g	½	tsp	Iodized Salt	NZD0.00	Countdown
40	g	3	tbsp	Sugars, granulated	NZD0.07	Countdown
1	pill	1	capsule	One Daily Superfood Multivitamin	NZD0.51	iHerb
Amounts for: Total Daily Cost:					NZD4.21	Add Ingredients to Amazon Cart

A soylent recipe that certainly isn't complete - but is very easy to get started on. Most of the ingredients can be purchased from a supermarket!

Based on axcho's Practice Fuel recipe.

Nutrition Facts

Amount Per Day

49% Carb, 18% Protein, 33% Fat

Calories2075

% Daily Values*

102%

Total Carbohydrate255g

68%

Dietary Fiber 19g

110%

Protein93g

120%

Total Fat78g

658%

Saturated Fat39g

Monounsaturated Fat20g

Polyunsaturated Fat8g

106%

Omega-3 Fatty Acids2g

40%

Omega-6 Fatty Acids7g

Cholesterol200mg

Calcium 237%	•	Vitamin A 275%
Chloride 116%	•	Vitamin B6 841%
Chromium 348%	•	Vitamin B12 4542%
Copper 237%	•	Vitamin C 111%
Iodine 144%	•	Vitamin D 168%
Iron 114%	•	Vitamin E 157%
Magnesium 126%	•	Vitamin K 72%
Manganese 475%	•	Thiamin 1024%
Molybdenum 251%	•	Riboflavin 1049%
Phosphorus 374%	•	Niacin 147%
Potassium 104%	•	Folate 150%
Selenium 262%	•	Pantothenic Acid 398%
Sodium 138%	•	Biotin 100%
Sulfur 167%	•	Choline 52%
Zinc 223%

* 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	Oats	180	g	Powder	Countdown	750	NZD2.00	NZD0.48	4	700	119.3	30.40
2	Whole Milk	2000	ml	Liquid	Countdown	2000	NZD3.15	NZD3.15	1	1220	95.6	63.00
3	Iodized Salt	3	g	Powder	Countdown	1000	NZD1.50	NZD0.00	333	0	0.0	0.00
4	Sugars, granulated	40	g	Powder	Countdown	1500	NZD2.50	NZD0.07	38	155	40.0	0.00
5	One Daily Superfood Multivitamin	1	pill	Pill	iHerb	60	NZD30.50	NZD0.51	60	0	0.0	0.00
	Total						NZD39.65	NZD4.21		2075	254.9	93.40
	Target									2000	250.0	85.00
	% Reached									104%	102%	110%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2075		104%
Carbohydrates (g)	250	254.9		102%
Protein (g)	85	93.4		110%
Total Fat (g)	65	77.82		120%
Saturated Fat (g)	6	39.49		658%
Monounsaturated Fat (g)	0	20.16	999
Polyunsaturated Fat (g)	0	8.46	999
Omega-3 Fatty Acids (g)	1.6	1.7		106%
Omega-6 Fatty Acids (g)	17	6.76		40%
Total Fiber (g)	28	19.1		68%
Soluble Fiber (g)	0	0	999
Insoluble Fiber (g)	0	0	999
Cholesterol (mg)	0	200

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8240	10000	275%
Vitamin B6 (mg)	1.3	10.9	100	841%
Vitamin B12 (ug)	2.4	109		4542%
Vitamin C (mg)	90	100	2000	111%
Vitamin D (IU)	600	1008	4000	168%
Vitamin E (IU)	20	31	1000	157%
Vitamin K (ug)	120	86		72%
Thiamin (mg)	1.2	12.293		1024%
Riboflavin (mg)	1.3	13.638		1049%
Niacin (mg)	16	23.51	35	147%
Folate (ug)	400	601	1000	150%
Pantothenic Acid (mg)	5	19.888		398%
Biotin (ug)	30	30		100%
Choline (mg)	550	286	3500	52%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.37	2.5	237%
Chloride (g)	2.3	2.66	3.6	116%
Chromium (ug)	35	122		348%
Copper (mg)	0.9	2.13	10	237%
Iodine (ug)	150	216	1100	144%
Iron (mg)	8	9.116	45	114%
Magnesium (mg)	420	528.6		126%
Manganese (mg)	2.3	10.93	11	475%
Molybdenum (ug)	45	113	2000	251%
Phosphorus (g)	0.7	2.621	4	374%
Potassium (g)	3.5	3.643		104%
Selenium (ug)	55	144	400	262%
Sodium (g)	1.5	2.064	2.3	138%
Sulfur (g)	2	3.34		167%
Zinc (mg)	11	24.55	40	223%

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Parent Recipes:	Author	Last Updated	Created
reddit 20% effort test	SparklingLimeade	20 May '14	30 May '14
Practice Chow	axcho	15 Mar '15	3 Sep '14
Practice Fuel	axcho	15 Mar '15	23 Jan '15
This recipe	blayme	13 Mar '16	23 Jan '15

Practice Fuel NZ

Nutrition Facts

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

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