Name: Ronlent
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1 cup Vanilla Rice Protein; 1 cup Gluten-Free Oat Flour; 1/2 cup http://diy.soylent.me/wiki/website-tipsWhey Protein Isolate; 4 tbsp Chia Seeds; 1 tbsp Psyllium Husk Powder; 11/4 tsp Potassium Citrate; 1/2 tsp Iodized Salt; 1/2 tsp Calcium Citrate; 1/2 tsp Magnesium Citrate; 1/4 tsp Choline Bitartrate; 1 capsule One Daily Superfood Multivitamin; 6 tbsp Canola Oil

Amount		Volume		Ingredient	$ / day	Source
100	g	1	cup	Vanilla Rice Protein	$3.16	Amazon
140	g	1	cup	Gluten-Free Oat Flour	$1.09	Amazon
100	g	½	cup	http://diy.soylent.me/wiki/website-tipsWhey Protein Isolate	$3.67	Amazon
40	g	4	tbsp	Chia Seeds	$0.64	Amazon
10	g	1	tbsp	Psyllium Husk Powder	$0.21	Amazon
8	g	1¼	tsp	Potassium Citrate	$0.40	Amazon
4	g	½	tsp	Iodized Salt	$0.01	Amazon
2	g	½	tsp	Calcium Citrate	$0.10	Amazon
2	g	½	tsp	Magnesium Citrate	$0.11	Amazon
1	g	¼	tsp	Choline Bitartrate	$0.13	Amazon
1	pill	1	capsule	One Daily Superfood Multivitamin	$0.32	Amazon
33	ml	6	tbsp	Canola Oil	$0.27	Amazon
Amounts for: Total Daily Cost:					$10.11	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

30% Carb, 40% Protein, 30% Fat

Calories1851

% Daily Values*

89%

Total Carbohydrate138g

132%

Dietary Fiber 37g

100%

Protein183g

97%

Total Fat63g

Saturated Fat8g

Monounsaturated Fat26g

Polyunsaturated Fat23g

647%

Omega-3 Fatty Acids10g

77%

Omega-6 Fatty Acids13g

Cholesterol0mg

Calcium 95%	•	Vitamin A 167%
Chloride 104%	•	Vitamin B6 780%
Chromium 343%	•	Vitamin B12 4167%
Copper 159%	•	Vitamin C 116%
Iodine 175%	•	Vitamin D 167%
Iron 286%	•	Vitamin E 187%
Magnesium 146%	•	Vitamin K 90%
Manganese 378%	•	Thiamin 936%
Molybdenum 789%	•	Riboflavin 785%
Phosphorus 216%	•	Niacin 160%
Potassium 102%	•	Folate 116%
Selenium 254%	•	Pantothenic Acid 206%
Sodium 124%	•	Biotin 100%
Sulfur 224%	•	Choline 80%
Zinc 148%

* Percent Daily Values are based on "Mogster's 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	Vanilla Rice Protein	100	g	Powder	Amazon	600	$18.99	$3.16	6	367	10.0	76.67
2	Gluten-Free Oat Flour	140	g	Powder	Amazon	2495	$19.38	$1.09	18	566	92.4	21.00
3	http://diy.soylent.me/wiki/website-tipsWhey Protein Isolate	100	g	Powder	Amazon	544	$19.98	$3.67	5	395	9.9	78.95
4	Chia Seeds	40	g	Powder	Amazon	1814	$29.00	$0.64	45	194	16.8	6.62
5	Psyllium Husk Powder	10	g	Powder	Amazon	680	$13.94	$0.21	68	38	8.9	0.00
6	Potassium Citrate	8	g	Powder	Amazon	500	$24.96	$0.40	63	0	0.0	0.00
7	Iodized Salt	4	g	Powder	Amazon	737	$2.09	$0.01	184	0	0.0	0.00
8	Calcium Citrate	2	g	Powder	Amazon	250	$12.96	$0.10	125	0	0.0	0.00
9	Magnesium Citrate	2	g	Powder	Amazon	250	$13.96	$0.11	125	0	0.0	0.00
10	Choline Bitartrate	1	g	Powder	Amazon	100	$12.96	$0.13	100	0	0.0	0.00
11	One Daily Superfood Multivitamin	1	pill	Powder	Amazon	30	$9.61	$0.32	30	0	0.0	0.00
12	Canola Oil	33	ml	Liquid	Amazon	1361	$10.99	$0.27	41	292	0.0	0.00
	Total						$188.82	$10.11		1851	138.0	183.23
	Target									1939	155.0	184.00
	% Reached									95%	89%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1939	1851	95%
Carbohydrates (g)	155	138	89%
Protein (g)	184	183.23	100%
Total Fat (g)	65	62.99	97%
Saturated Fat (g)	0	7.65
Monounsaturated Fat (g)	0	25.86
Polyunsaturated Fat (g)	0	23.37
Omega-3 Fatty Acids (g)	1.6	10.35	647%
Omega-6 Fatty Acids (g)	17	13.06	77%
Total Fiber (g)	28	37	132%
Soluble Fiber (g)	0	4.2
Insoluble Fiber (g)	0	4.9
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5022	10000	167%
Vitamin B6 (mg)	1.3	10.1	100	780%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	105	2000	116%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	20	37	1000	187%
Vitamin K (ug)	120	108		90%
Thiamin (mg)	1.2	11.228		936%
Riboflavin (mg)	1.3	10.208		785%
Niacin (mg)	16	25.632	35	160%
Folate (ug)	400	464	1000	116%
Pantothenic Acid (mg)	5	10.28		206%
Biotin (ug)	30	30		100%
Choline (mg)	550	441.926	3500	80%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.95	2.5	95%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	1.43	10	159%
Iodine (ug)	150	263	1100	175%
Iron (mg)	8	22.868	45	286%
Magnesium (mg)	420	612.3		146%
Manganese (mg)	2.3	8.689	11	378%
Molybdenum (ug)	45	355	2000	789%
Phosphorus (g)	0.7	1.512	4	216%
Potassium (g)	3.5	3.572		102%
Selenium (ug)	55	140	400	254%
Sodium (g)	1.5	1.866	2.3	124%
Sulfur (g)	2	4.48		224%
Zinc (mg)	11	16.312	40	148%

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Ronlent

Nutrition Facts

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

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