Name: Soylent micro-complete base
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2pill Optimum Nutrition Opti-Women Multivitamin; 4pill Magnesium Supplement; 3g Calcium Carbonate; 23g Potassium Gluconate; 2g MSM Sulfur; 24g Lecithin; 4g Table Salt

Amount		Ingredient	$ / day	Source
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.35	iherb
4	pill	Magnesium Supplement	$0.00	Chemist Warehouse
3	g	Calcium Carbonate	$0.05	iherb
23	g	Potassium Gluconate	$0.61	iherb
2	g	MSM Sulfur	$0.11	bulk nutrients
24	g	Lecithin	$0.73	Coles/Woolworths
4	g	Table Salt	$0.01	Coles/Woolworths
Amounts for: Total Daily Cost:			$1.87	Add Ingredients to Amazon Cart

Micro-nutrient complete base mix. Add carb, protein, fat, fibre (and flavour!) to suit your needs.

Be aware of omega 3:6 ratios when choosing fats.

Nutrition Facts

Amount Per Day

14% Carb, 4% Protein, 82% Fat

Calories176

% Daily Values*

Total Carbohydrate6g

Dietary Fiber 0g

Protein2g

22%

Total Fat14g

Saturated Fat3g

Monounsaturated Fat0g

Polyunsaturated Fat0g

Omega-3 Fatty Acids0g

Omega-6 Fatty Acids0g

Cholesterol0mg

Calcium 138%	•	Vitamin A 167%
Chloride 106%	•	Vitamin B6 1538%
Chromium 343%	•	Vitamin B12 4167%
Copper 222%	•	Vitamin C 278%
Iodine 133%	•	Vitamin D 100%
Iron 245%	•	Vitamin E 598%
Magnesium 113%	•	Vitamin K 312%
Manganese 217%	•	Thiamin 1667%
Molybdenum 156%	•	Riboflavin 1538%
Phosphorus 103%	•	Niacin 125%
Potassium 113%	•	Folate 150%
Selenium 127%	•	Pantothenic Acid 400%
Sodium 101%	•	Biotin 833%
Sulfur 100%	•	Choline 131%
Zinc 136%

* 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	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iherb	120	$21.28	$0.35	60	0	0.0	0.00
2	Magnesium Supplement	4	pill	Pill	Chemist Warehouse	180	$0.00	$0.00	45	0	0.0	0.00
3	Calcium Carbonate	3	g	Powder	iherb	340	$5.72	$0.05	113	0	0.0	0.00
4	Potassium Gluconate	23	g	Powder	iherb	454	$12.10	$0.61	20	0	0.0	0.00
5	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
6	Lecithin	24	g	Powder	Coles/Woolworths	200	$6.10	$0.73	8	176	5.6	1.60
7	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
	Total						$60.20	$1.87		176	5.6	1.60
	Target									2000	250.0	85.00
	% Reached									9%	2%	2%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	176	9%
Carbohydrates (g)	250	5.6	2%
Protein (g)	85	1.6	2%
Total Fat (g)	65	14.24	22%
Saturated Fat (g)		2.88
Monounsaturated Fat (g)		0
Polyunsaturated Fat (g)		0
Omega-3 Fatty Acids (g)	1.6	0	0%
Omega-6 Fatty Acids (g)	17	0	0%
Total Fiber (g)	28	0	0%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	20	100	1538%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	250	2000	278%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	120	1000	598%
Vitamin K (ug)	120	374		312%
Thiamin (mg)	1.2	20		1667%
Riboflavin (mg)	1.3	20		1538%
Niacin (mg)	16	20	35	125%
Folate (ug)	400	600	1000	150%
Pantothenic Acid (mg)	5	20		400%
Biotin (ug)	30	250		833%
Choline (mg)	550	720	3500	131%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.38	2.5	138%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2	10	222%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	19.6	45	245%
Magnesium (mg)	420	475		113%
Manganese (mg)	2.3	5	11	217%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	0.72	4	103%
Potassium (g)	3.5	3.953		113%
Selenium (ug)	55	70	400	127%
Sodium (g)	1.5	1.509	2.3	101%
Sulfur (g)	2	2		100%
Zinc (mg)	11	15	40	136%

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Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	13 Jul '13
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Almond flour + oats mix	nwthomas	18 Aug '13	2 Aug '13
Nick Thomas' ketogenic mix	nwthomas	6 Aug '13	27 Aug '13
Australian ketogenic mix	sublimal	10 Sep '13	5 Nov '13
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Soylent micro-complete base

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