Name: YOLO complete 1.0
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1.375g Choline bitartrate; 130g Instant havermout / rolled oats; 25g Blooker cacao powder; 90g Pre-cooked Masa (Masa Precocida); 15g Potassium Gluconate; 20g Linwoods Ground Flaxseed; 2g Iodised salt (jozo); 0.015g Vitamin A Palmitate; 0.1g Ferrous Gluconate (Fe2+); 0.6g Inositol; 0.5g L-Carnitine; 0.35g Lutein 5%; 0.75g Taurine; 120g Brinta; 1pill Copper Bisglycinate; 0.3ml Vitamin D drops; 0.25ml Vitamin K drops; 0.1g Vitamin C powder; 1pill Boron; 1pill Vitamin E complex; 1pill Chromium Picolinate; 0.75ml EPA + DHA; 5.88g MSM; 1pill Selenium; 40g Soy protein isolate; 4g Reduced sodium salt; 25ml Oil, safflower, salad or cooking, linoleic, (over 70%); 2.38g Calcium Citrate; 16g Vanillin sugar; 1pill Vitamin B-complex

Amount		Ingredient	$ / day	Source
1.375	g	Choline bitartrate	$0.07	Purebulk
130	g	Instant havermout / rolled oats	$0.11	Supermarket
25	g	Blooker cacao powder	$0.30	Supermarket
90	g	Pre-cooked Masa (Masa Precocida)	$0.23	Supermarket
15	g	Potassium Gluconate	$0.40	Iherb.com
20	g	Linwoods Ground Flaxseed	$0.56	De Tuinen
2	g	Iodised salt (jozo)	$0.01	Supermarket
0.015	g	Vitamin A Palmitate	$0.00	Purebulk.com
0.1	g	Ferrous Gluconate (Fe2+)	$0.01	Purebulk.com
0.6	g	Inositol	$0.05	Purebulk.com
0.5	g	L-Carnitine	$0.04	Purebulk.com
0.35	g	Lutein 5%	$0.07	Purebulk.com
0.75	g	Taurine	$0.03	Purebulk.com
120	g	Brinta	$0.48	Supermarket
1	pill	Copper Bisglycinate	$0.12	De Tuinen
0.3	ml	Vitamin D drops	$0.05	Etos
0.25	ml	Vitamin K drops	$0.10	Etos
0.1	g	Vitamin C powder	$0.01	De Tuinen
1	pill	Boron	$0.00	De Tuinen
1	pill	Vitamin E complex	$0.20	De Tuinen
1	pill	Chromium Picolinate	$0.13	De Tuinen
0.75	ml	EPA + DHA	$0.97	Drfuhrman.com
5.88	g	MSM	$0.19	Purebulk
1	pill	Selenium	$0.16	De Tuinen
40	g	Soy protein isolate	$1.06	De Tuinen
4	g	Reduced sodium salt	$0.08	Supermarket
25	ml	Oil, safflower, salad or cooking, linoleic, (over 70%)	$0.25	EkoPlaza
2.38	g	Calcium Citrate	$0.08	Purebulk
16	g	Vanillin sugar	$0.14	Supermarket
1	pill	Vitamin B-complex	$0.14	De Tuinen
1	pill	Molybdenum	$0.08	Vitaminstore.nl
1	pill	Kelp (Iodine)	$0.07	Vitaminstore.nl
3	g	Magnesium Gluconate	$0.17	Purebulk
40	g	Sugar (dark)	$0.07	Supermarket
Amounts for: Total Daily Cost:			$6.43	Add Ingredients to Amazon Cart

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Nutrition Facts

Amount Per Day

59% Carb, 17% Protein, 24% Fat

Calories1925

% Daily Values*

100%

Total Carbohydrate280g

165%

Dietary Fiber 46g

105%

Protein80g

98%

Total Fat52g

Saturated Fat8g

Monounsaturated Fat8g

Polyunsaturated Fat27g

324%

Omega-3 Fatty Acids5g

140%

Omega-6 Fatty Acids24g

Cholesterol0mg

Calcium 137%	•	Vitamin A 136%
Chloride 141%	•	Vitamin B6 810%
Chromium 571%	•	Vitamin B12 1042%
Copper 450%	•	Vitamin C 111%
Iodine 184%	•	Vitamin D 100%
Iron 451%	•	Vitamin E 1047%
Magnesium 152%	•	Vitamin K 128%
Manganese 183%	•	Thiamin 1022%
Molybdenum 889%	•	Riboflavin 1219%
Phosphorus 216%	•	Niacin 261%
Potassium 142%	•	Folate 195%
Selenium 443%	•	Pantothenic Acid 2036%
Sodium 126%	•	Biotin 369%
Sulfur 100%	•	Choline 154%
Zinc 103%

* Percent Daily Values are based on "John B.'s U.S. government DRI, male 19-50, 1900 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	Choline bitartrate	1.375	g	Powder	Purebulk	100	$4.75	$0.07	73	0	0.0	0.00
2	Instant havermout / rolled oats	130	g	Powder	Supermarket	500	$0.41	$0.11	4	468	72.7	13.78
3	Blooker cacao powder	25	g	Powder	Supermarket	250	$3.00	$0.30	10	98	3.1	5.58
4	Pre-cooked Masa (Masa Precocida)	90	g	Powder	Supermarket	1000	$2.50	$0.23	11	324	70.2	7.20
5	Potassium Gluconate	15	g	Powder	Iherb.com	454	$12.10	$0.40	30	0	0.0	0.00
6	Linwoods Ground Flaxseed	20	g	Powder	De Tuinen	425	$12.00	$0.56	21	113	0.3	4.40
7	Iodised salt (jozo)	2	g	Powder	Supermarket	600	$3.00	$0.01	300	0	0.0	0.00
8	Vitamin A Palmitate	0.015	g	Powder	Purebulk.com	25	$4.68	$0.00	1667	0	0.0	0.00
9	Ferrous Gluconate (Fe2+)	0.1	g	Powder	Purebulk.com	100	$7.23	$0.01	1000	0	0.0	0.00
10	Inositol	0.6	g	Powder	Purebulk.com	100	$8.08	$0.05	167	0	0.0	0.00
11	L-Carnitine	0.5	g	Powder	Purebulk.com	250	$21.89	$0.04	500	0	0.0	0.00
12	Lutein 5%	0.35	g	Powder	Purebulk.com	25	$4.89	$0.07	71	0	0.0	0.00
13	Taurine	0.75	g	Powder	Purebulk.com	250	$9.75	$0.03	333	0	0.0	0.00
14	Brinta	120	g	Powder	Supermarket	500	$2.00	$0.48	4	390	78.0	13.20
15	Copper Bisglycinate	1	pill	Pill	De Tuinen	100	$12.00	$0.12	100	0	0.0	0.00
16	Vitamin D drops	0.3	ml	Liquid	Etos	25	$4.00	$0.05	83	0	0.0	0.00
17	Vitamin K drops	0.25	ml	Liquid	Etos	10	$4.00	$0.10	40	0	0.0	0.00
18	Vitamin C powder	0.1	g	Powder	De Tuinen	170	$18.00	$0.01	1700	0	0.0	0.00
19	Boron	1	pill	Pill	De Tuinen	100	$0.00	$0.00	100	0	0.0	0.00
20	Vitamin E complex	1	pill	Pill	De Tuinen	100	$20.40	$0.20	100	0	0.0	0.00
21	Chromium Picolinate	1	pill	Pill	De Tuinen	100	$13.20	$0.13	100	0	0.0	0.00
22	EPA + DHA	0.75	ml	Liquid	Drfuhrman.com	30	$39.00	$0.97	40	0	0.0	0.00
23	MSM	5.88	g	Powder	Purebulk	500	$16.25	$0.19	85	0	0.0	0.00
24	Selenium	1	pill	Pill	De Tuinen	100	$15.60	$0.16	100	0	0.0	0.00
25	Soy protein isolate	40	g	Powder	De Tuinen	1000	$26.40	$1.06	25	149	0.4	35.60
26	Reduced sodium salt	4	g	Powder	Supermarket	75	$1.50	$0.08	19	0	0.0	0.00
27	Oil, safflower, salad or cooking, linoleic, (over 70%)	25	ml	Liquid	EkoPlaza	500	$5.00	$0.25	20	225	0.0	0.00
28	Calcium Citrate	2.38	g	Powder	Purebulk	500	$16.25	$0.08	210	0	0.0	0.00
29	Vanillin sugar	16	g	Powder	Supermarket	80	$0.72	$0.14	5	0	16.0	0.00
30	Vitamin B-complex	1	pill	Powder	De Tuinen	100	$14.39	$0.14	100	0	0.0	0.00
31	Molybdenum	1	pill	Pill	Vitaminstore.nl	120	$10.20	$0.08	120	0	0.0	0.00
32	Kelp (Iodine)	1	pill	Pill	Vitaminstore.nl	120	$8.34	$0.07	120	0	0.0	0.00
33	Magnesium Gluconate	3	g	Powder	Purebulk	500	$28.00	$0.17	167	0	0.0	0.00
34	Sugar (dark)	40	g	Powder	Supermarket	600	$1.00	$0.07	15	158	39.6	0.00
	Total						$350.53	$6.43		1925	280.3	79.75
	Target									1901	280.0	76.00
	% Reached									101%	100%	105%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1901	1925	101%
Carbohydrates (g)	280	280.3	100%
Protein (g)	76	79.75	105%
Total Fat (g)	53	52.08	98%
Saturated Fat (g)	0	7.96
Monounsaturated Fat (g)	0	8.3
Polyunsaturated Fat (g)	0	27.39
Omega-3 Fatty Acids (g)	1.6	5.19	324%
Omega-6 Fatty Acids (g)	17	23.88	140%
Total Fiber (g)	28	46.2	165%
Soluble Fiber (g)	0	12.6
Insoluble Fiber (g)	0	5.8
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4094	10000	136%
Vitamin B6 (mg)	1.3	10.5	100	810%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	90	100	2000	111%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	209	1000	1047%
Vitamin K (ug)	120	154		128%
Thiamin (mg)	1.2	12.268		1022%
Riboflavin (mg)	1.3	15.85		1219%
Niacin (mg)	16	41.71	35	261%
Folate (ug)	400	782	1000	195%
Pantothenic Acid (mg)	5	101.8		2036%
Biotin (ug)	30	111		369%
Choline (mg)	550	846.38	3500	154%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.37	2.5	137%
Chloride (g)	2.3	3.234	3.6	141%
Chromium (ug)	35	200		571%
Copper (mg)	0.9	4.049	10	450%
Iodine (ug)	150	276	1100	184%
Iron (mg)	8	36.1125	45	451%
Magnesium (mg)	420	638.6		152%
Manganese (mg)	2.3	4.22	11	183%
Molybdenum (ug)	45	400	2000	889%
Phosphorus (g)	0.7	1.511	4	216%
Potassium (g)	3.5	4.954		142%
Selenium (ug)	55	244	400	443%
Sodium (g)	1.5	1.886	2.3	126%
Sulfur (g)	2	2		100%
Zinc (mg)	11	11.385	40	103%

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Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	8 Sep '13
Bachelor Chow - Personalized Version	max	17 Oct '13	18 Oct '13
People Chow 3.0.1 - "Tortilla Perfection!"	max	16 May '14	1 Jun '14
People Chow 3.0.1 - Netherlands	ronaldleeuw	1 Jun '14	17 Aug '14
This recipe	John B.	12 Oct '14	17 Aug '14

YOLO complete 1.0

Nutrition Facts

Nutrient Profile: John B.'s U.S. government DRI, male 19-50, 1900 caloriesChange

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Nutrient Profile: John B.'s U.S. government DRI, male 19-50, 1900 calories Change