Complete Foods

GymZombie's Daddy Chow - First Attempt

by GymZombie
Last updated October 19, 2013 Copy
AmountIngredient$ / daySource
90gOptimum Nutrition GOLD STANDARD 100% WHEY$2.14Vitamin Shoppe
60gOptimum Nutrition 100% Casein Gold Standard$2.18Vitamin Shoppe
100gBobs Red Mill Whole Grain Oat Flour$0.80Kroger
100gBob's Red Mill Whole Grain Rice Flour$0.44Kroger
20gBob's Red Mill Flaxseed Meal$0.19Kroger
5gOptimum Nutrition Creatine Powder$0.12Amazon
4.5gIodised Salt$0.01local
35mlOlive Oil$0.39Amazon
3pillOptimum Nutrition Opti-Men Multivitamin$0.36Amazon
5pillWalgreens Omega-3 Fish Oil Concentrate$0.15Walgreens
Amounts for:
Total Daily Cost:
$6.78Add Ingredients
to Amazon Cart

Started with a copy of Strength/Conditioning v3 (Copy of Basic Complete Soylent - "Bachelor Chow")

Modified it to work with some ingredients I already own and like, and wouldn't mind getting stuck with if the recipe doesn't work out. Pulled out a few others so I can fine-tune it without the additional investment, and found out it was 95% complete anyways.

After having for the first time, it's really not bad. Kinda tastes like a cookie.

Nutrition Facts

Amount Per Day
40% Carb, 31% Protein, 29% Fat
Calories1881
% Daily Values*
Total Carbohydrate189g
Dietary Fiber 25g
Protein147g
Total Fat62g
Saturated Fat11g
Monounsaturated Fat21g
Polyunsaturated Fat19g
Omega-3 Fatty Acids2g
Omega-6 Fatty Acids11g
Cholesterol92mg
Calcium
•Vitamin A
Chloride
•Vitamin B6
Chromium
•Vitamin B12
Copper
•Vitamin C
Iodine
•Vitamin D
Iron
•Vitamin E
Magnesium
•Vitamin K
Manganese
•Thiamin
Molybdenum
•Riboflavin
Phosphorus
•Niacin
Potassium
•Folate
Selenium
•Pantothenic Acid
Sodium
•Biotin
Sulfur
•Choline
Zinc
 
* Percent Daily Values are based on "". 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 GOLD STANDARD 100% WHEY
90
gPowderVitamin Shoppe2270
$53.99
$2.14
253679.273.47
2
Optimum Nutrition 100% Casein Gold Standard
60
gPowderVitamin Shoppe907
$32.99
$2.18
152005.541.82
3
Bobs Red Mill Whole Grain Oat Flour
100
gPowderKroger623
$4.99
$0.80
640065.017.50
4
Bob's Red Mill Whole Grain Rice Flour
100
gPowderKroger680
$2.99
$0.44
7467103.310.00
5
Bob's Red Mill Flaxseed Meal
20
gPowderKroger453
$4.39
$0.19
23926.24.62
6
Optimum Nutrition Creatine Powder
5
gPowderAmazon600
$14.89
$0.12
12000.00.00
7
Iodised Salt
4.5
gPowderlocal500
$0.90
$0.01
11100.00.00
8
Olive Oil
35
mlLiquidAmazon2000
$22.00
$0.39
573000.00.00
9
Optimum Nutrition Opti-Men Multivitamin
3
pillPillAmazon180
$21.49
$0.36
6000.00.00
10
Walgreens Omega-3 Fish Oil Concentrate
5
pillPillWalgreens400
$12.00
$0.15
80550.00.00
Total
$170.63
$6.78
1881189.1147.40
Target
% Reached
Safe Maximum
% Max Reached
Nutrient Profile: Change
MacroTargetRecipeMax%
Calories (kcal)1881
Carbohydrates (g)189.1
Protein (g)147.4
Total Fat (g)61.73
Saturated Fat (g)11.05
Monounsaturated Fat (g)20.79
Polyunsaturated Fat (g)19.38
Omega-3 Fatty Acids (g)1.65
Omega-6 Fatty Acids (g)11.42
Total Fiber (g)24.6
Soluble Fiber (g)1.5
Insoluble Fiber (g)4.6
Cholesterol (mg)91.857
VitaminsTargetRecipeMax%
Vitamin A (IU)10000
Vitamin B6 (mg)50
Vitamin B12 (ug)100
Vitamin C (mg)300
Vitamin D (IU)300
Vitamin E (IU)208
Vitamin K (ug)82
Thiamin (mg)75
Riboflavin (mg)75
Niacin (mg)75
Folate (ug)600
Pantothenic Acid (mg)75
Biotin (ug)300
Choline (mg)10
MineralsTargetRecipeMax%
Calcium (g)0.56
Chloride (g)2.7
Chromium (ug)120
Copper (mg)2
Iodine (ug)362
Iron (mg)1.2308
Magnesium (mg)183.1
Manganese (mg)5
Molybdenum (ug)80
Phosphorus (g)0.663
Potassium (g)0.599
Selenium (ug)200
Sodium (g)2
Sulfur (g)0
Zinc (mg)30

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