Name: RealFoods Recipe 0.1
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 10g Bob's Red Mill Chia Seeds (based on Seeds, chia, dried); 40g Bob's Red Mill Organic Whole Flaxseed (based on Seeds, flaxseed); 20g Bob's Red Mill White Sesame Seeds (based on Seeds, sesame seeds, whole, dried); 40g Bob's Red Mill Natural Raw Sunflower Seeds (based on Seeds, sunflower seed kernels, dried); 90g Bob's Red Mill Oat Flour Whole Grain (based on Oat flour, partially debranned); 0g Bob's Red Mill Buckwheat Flour (based on Buckwheat flour, whole-groat); 1g Bob's Red Mill Large Flake Nutritional Yeast (based on Leavening agents, yeast, baker's, active dry); 50g Bob's Red Mill Amaranth Flour (based on Amaranth, uncooked); 60g Bob's Red Mill Brown Rice Flour (based on Rice flour, brown); 10g Manitoba Harvest Hemp Hearts; 110g True Nutrition Whey Protein Isolate Cold Filtration; 4portion Egg, whole, raw, fresh; 100g Milk, whole, 3.25% milkfat, with added vitamin D; 0g Spinach, raw; 100g Blueberries, raw; 100g Strawberries, raw; 100g Bananas, raw; 200g Tomatoes, red, ripe, raw, year round average; 0pill Now Foods Vitamin D-3 & K-2; 100g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari); 3g Morton's Iodized Salt; 0g Peanut butter, smooth style, without salt; 0g Nuts, almond butter, plain, without salt added; 0g Oil, coconut; 0g Nuts, almonds; 0g Fish oil, cod liver; 0g Great Value Plain Greek Nonfat Yogurt (based on Yogurt, Greek, plain, nonfat); 0g Oil, olive, salad or cooking; 50g Brussels sprouts, raw

Amount		Ingredient	$ / day	Source
10	g	Bob's Red Mill Chia Seeds (based on Seeds, chia, dried)	$0.16	Amazon
40	g	Bob's Red Mill Organic Whole Flaxseed (based on Seeds, flaxseed)	$0.25	Amazon
20	g	Bob's Red Mill White Sesame Seeds (based on Seeds, sesame seeds, whole, dried)	$0.19	Amazon
40	g	Bob's Red Mill Natural Raw Sunflower Seeds (based on Seeds, sunflower seed kernels, dried)	$0.22	Amazon
90	g	Bob's Red Mill Oat Flour Whole Grain (based on Oat flour, partially debranned)	$0.21	Amazon
0	g	Bob's Red Mill Buckwheat Flour (based on Buckwheat flour, whole-groat)	$0.00	Amazon
1	g	Bob's Red Mill Large Flake Nutritional Yeast (based on Leavening agents, yeast, baker's, active dry)	$0.04	Amazon
50	g	Bob's Red Mill Amaranth Flour (based on Amaranth, uncooked)	$0.62	Amazon
60	g	Bob's Red Mill Brown Rice Flour (based on Rice flour, brown)	$0.27	Amazon
10	g	Manitoba Harvest Hemp Hearts	$0.00
110	g	True Nutrition Whey Protein Isolate Cold Filtration	$2.52	True Nutrition
4	portion	Egg, whole, raw, fresh	$0.05	(to be filled)
100	g	Milk, whole, 3.25% milkfat, with added vitamin D	$0.06
0	g	Spinach, raw	$0.00	Walmart
100	g	Blueberries, raw	$0.89	Walmart
100	g	Strawberries, raw	$0.44	Walmart
100	g	Bananas, raw	$0.11	Walmart
200	g	Tomatoes, red, ripe, raw, year round average	$0.00	Local
0	pill	Now Foods Vitamin D-3 & K-2	$0.00	Amazon
100	g	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	$0.55	Walmart
3	g	Morton's Iodized Salt	$0.04	Amazon
0	g	Peanut butter, smooth style, without salt	$0.00
0	g	Nuts, almond butter, plain, without salt added	$0.00
0	g	Oil, coconut	$0.00
0	g	Nuts, almonds	$0.00
0	g	Fish oil, cod liver	$0.00
0	g	Great Value Plain Greek Nonfat Yogurt (based on Yogurt, Greek, plain, nonfat)	$0.00	Walmart
0	g	Oil, olive, salad or cooking	$0.00
50	g	Brussels sprouts, raw	$0.00
Amounts for: Total Daily Cost:			$6.63	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

38% Carb, 30% Protein, 32% Fat

Calories2381

% Daily Values*

94%

Total Carbohydrate235g

Dietary Fiber 52g

100%

Protein187g

107%

Total Fat89g

Saturated Fat15g

Monounsaturated Fat26g

Polyunsaturated Fat38g

730%

Omega-3 Fatty Acids12g

690%

Omega-6 Fatty Acids26g

Cholesterol537mg

Calcium 157%	•	Vitamin A 104%
Chloride 79%	•	Vitamin B6 220%
Chromium 0%	•	Vitamin B12 98%
Copper 395%	•	Vitamin C 167%
Iodine 90%	•	Vitamin D 1%
Iron 304%	•	Vitamin E 103%
Magnesium 229%	•	Vitamin K 112%
Manganese 565%	•	Thiamin 298%
Molybdenum 400%	•	Riboflavin 129%
Phosphorus 374%	•	Niacin 98%
Potassium 92%	•	Folate 116%
Selenium 259%	•	Pantothenic Acid 128%
Sodium 112%	•	Biotin 0%
Sulfur 139%	•	Choline 113%
Zinc 151%

* Percent Daily Values are based on "Elliot's new profile (40/30/30)". 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	Bob's Red Mill Chia Seeds (based on Seeds, chia, dried)	10	g	Powder	Amazon	1814	$28.99	$0.16	181	46	3.8	2.31
2	Bob's Red Mill Organic Whole Flaxseed (based on Seeds, flaxseed)	40	g	Powder	Amazon	2720	$16.86	$0.25	68	180	11.6	8.00
3	Bob's Red Mill White Sesame Seeds (based on Seeds, sesame seeds, whole, dried)	20	g	Powder	Amazon	1812	$17.52	$0.19	91	115	5.0	3.75
4	Bob's Red Mill Natural Raw Sunflower Seeds (based on Seeds, sunflower seed kernels, dried)	40	g	Powder	Amazon	2268	$12.60	$0.22	57	234	7.7	7.74
5	Bob's Red Mill Oat Flour Whole Grain (based on Oat flour, partially debranned)	90	g	Powder	Amazon	22680	$51.99	$0.21	252	360	58.5	15.75
6	Bob's Red Mill Buckwheat Flour (based on Buckwheat flour, whole-groat)	0	g	Powder	Amazon	2492	$15.12	$0.00		0	0.0	0.00
7	Bob's Red Mill Large Flake Nutritional Yeast (based on Leavening agents, yeast, baker's, active dry)	1	g	Powder	Amazon	904	$37.15	$0.04	904	4	0.4	0.50
8	Bob's Red Mill Amaranth Flour (based on Amaranth, uncooked)	50	g	Powder	Amazon	2492	$30.76	$0.62	50	183	33.3	6.67
9	Bob's Red Mill Brown Rice Flour (based on Rice flour, brown)	60	g	Powder	Amazon	5440	$24.75	$0.27	91	218	45.9	4.34
10	Manitoba Harvest Hemp Hearts	10	g	Powder		0	$0.00	$0.00	0	57	1.0	3.33
11	True Nutrition Whey Protein Isolate Cold Filtration	110	g	Powder	True Nutrition	454	$10.39	$2.52	4	418	2.9	100.10
12	Egg, whole, raw, fresh	4	portion	Liquid	(to be filled)	420	$5.00	$0.05	105	200	1.0	17.58
13	Milk, whole, 3.25% milkfat, with added vitamin D	100	g	Liquid		4200	$2.50	$0.06	42	61	4.8	3.15
14	Spinach, raw	0	g	Powder	Walmart	283	$1.98	$0.00		0	0.0	0.00
15	Blueberries, raw	100	g	Powder	Walmart	311	$2.78	$0.89	3	57	14.5	0.74
16	Strawberries, raw	100	g	Powder	Walmart	454	$1.98	$0.44	5	32	7.7	0.67
17	Bananas, raw	100	g	Powder	Walmart	454	$0.52	$0.11	5	89	22.8	1.09
18	Tomatoes, red, ripe, raw, year round average	200	g	Powder	Local	0	$0.00	$0.00	0	36	7.8	1.76
19	Now Foods Vitamin D-3 & K-2	0	pill	Pill	Amazon	120	$6.99	$0.00		0	0.0	0.00
20	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	100	g	Powder	Walmart	454	$2.50	$0.55	5	70	1.7	8.19
21	Morton's Iodized Salt	3	g	Powder	Amazon	125	$1.75	$0.04	42	0	0.0	0.00
22	Peanut butter, smooth style, without salt	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
23	Nuts, almond butter, plain, without salt added	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
24	Oil, coconut	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
25	Nuts, almonds	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
26	Fish oil, cod liver	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
27	Great Value Plain Greek Nonfat Yogurt (based on Yogurt, Greek, plain, nonfat)	0	g	Liquid	Walmart	907	$3.98	$0.00		0	0.0	0.00
28	Oil, olive, salad or cooking	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
29	Brussels sprouts, raw	50	g	Powder		0	$0.00	$0.00	0	22	4.5	1.69
	Total						$276.11	$6.63		2381	235.0	187.36
	Target									2500	250.0	187.00
	% Reached									95%	94%	100%
	Safe Maximum									3000	300.0	225.00
	% Max Reached									79%	78%	83%

Macro	Target	Recipe	Max	%
Calories (kcal)	2500	2381	3000	95%
Carbohydrates (g)	250	235	300	94%
Protein (g)	187	187.36	225	100%
Total Fat (g)	83	89.21	100	107%
Saturated Fat (g)	0	15.4
Monounsaturated Fat (g)	0	26.35
Polyunsaturated Fat (g)	0	38.21
Omega-3 Fatty Acids (g)	1.6	11.69	30	730%
Omega-6 Fatty Acids (g)	3.7	25.54	30	690%
Total Fiber (g)	0	52.4	38
Soluble Fiber (g)	0	5.7
Insoluble Fiber (g)	0	12.2
Cholesterol (mg)	0	537.401

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3119	10000	104%
Vitamin B6 (mg)	1.3	2.9	100	220%
Vitamin B12 (ug)	2.4	2.4	3000	98%
Vitamin C (mg)	90	150	2000	167%
Vitamin D (IU)	600	4	4000	1%
Vitamin E (IU)	20	21	1000	103%
Vitamin K (ug)	120	134	120	112%
Thiamin (mg)	1.2	3.576		298%
Riboflavin (mg)	1.3	1.676	200	129%
Niacin (mg)	16	15.694	35	98%
Folate (ug)	400	464	1000	116%
Pantothenic Acid (mg)	5	6.399		128%
Biotin (ug)	30	0		0%
Choline (mg)	550	618.94	3500	113%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.57	2.5	157%
Chloride (g)	2.3	1.82	3.6	79%
Chromium (ug)	35	0	35	0%
Copper (mg)	0.9	3.556	10	395%
Iodine (ug)	150	135	1100	90%
Iron (mg)	8	24.3392	45	304%
Magnesium (mg)	400	915.1	800	229%
Manganese (mg)	2.3	13.005	11	565%
Molybdenum (ug)	45	180	2000	400%
Phosphorus (g)	0.7	2.62	4	374%
Potassium (g)	3.5	3.218	5.25	92%
Selenium (ug)	55	143	400	259%
Sodium (g)	1.5	1.675	2.3	112%
Sulfur (g)	2	2.78	3	139%
Zinc (mg)	11	16.6144	40	151%

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Parent Recipes:	Author	Last Updated	Created
This recipe	mcmire	22 Oct '14	22 Jul '14
Recipes based on this one:
New Soylent 0.6	mcmire	30 Oct '14	23 Oct '14
New Soylent 0.5	mcmire	22 Oct '14	16 Oct '14
RealFoods Recipe 0.3	mcmire	7 Aug '14	7 Aug '14

RealFoods Recipe 0.1 Private

Nutrition Facts

Nutrient Profile: Elliot's new profile (40/30/30)Change

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RealFoods Recipe 0.1 Private

Nutrition Facts

Nutrient Profile: Elliot's new profile (40/30/30)Change

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