Name: Liberation Chow - Kristian
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 3pill AOR Ortho Core; 3pill Deva Vegan Vitamins Vegan Cal-Mag Plus 90 tab ( Multi-Pack); 3g Iodised Salt; 4g Potassium chloride; 0.5g Choline bitartrate; 2g Jarrow Formulas, MSM Sulfur Powder; 35g Flaxseed Meal (Hodgson Mill); 70g NOW Foods Soy Protein; 200g Oat Flour/Powder; 80g Maltodextrin (from corn); 35g Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)

Amount		Ingredient	$ / day	Source
3	pill	AOR Ortho Core	$0.90	Amazon
3	pill	Deva Vegan Vitamins Vegan Cal-Mag Plus 90 tab ( Multi-Pack)	$0.11	Amazon
3	g	Iodised Salt	$0.03	Amazon
4	g	Potassium chloride	$0.12	Amazon
0.5	g	Choline bitartrate	$0.00	Amazon
2	g	Jarrow Formulas, MSM Sulfur Powder	$0.07	Amazon
35	g	Flaxseed Meal (Hodgson Mill)	$0.24	Local (Walmart)
70	g	NOW Foods Soy Protein	$1.71	Amazon
200	g	Oat Flour/Powder	$0.98	Bob's Red Mill (4x 22oz)
80	g	Maltodextrin (from corn)	$0.48	iHerb
35	g	Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)	$0.00
Amounts for: Total Daily Cost:			$4.65	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 21% Protein, 34% Fat

Calories1943

% Daily Values*

82%

Total Carbohydrate205g

80%

Dietary Fiber 22g

111%

Protein94g

107%

Total Fat69g

Saturated Fat7g

Monounsaturated Fat35g

Polyunsaturated Fat21g

519%

Omega-3 Fatty Acids8g

76%

Omega-6 Fatty Acids13g

Cholesterol0mg

Calcium 185%	•	Vitamin A 197%
Chloride 161%	•	Vitamin B6 3875%
Chromium 143%	•	Vitamin B12 > 13479%
Copper 663%	•	Vitamin C 134%
Iodine 144%	•	Vitamin D 183%
Iron 234%	•	Vitamin E 125%
Magnesium 235%	•	Vitamin K 125%
Manganese 436%	•	Thiamin 538%
Molybdenum 939%	•	Riboflavin 117%
Phosphorus 162%	•	Niacin 385%
Potassium 96%	•	Folate 124%
Selenium 190%	•	Pantothenic Acid 1015%
Sodium 122%	•	Biotin 500%
Sulfur 123%	•	Choline 62%
Zinc 222%

* 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	AOR Ortho Core	3	pill	Pill	Amazon	180	$54.00	$0.90	60	0	0.0	0.00
2	Deva Vegan Vitamins Vegan Cal-Mag Plus 90 tab ( Multi-Pack)	3	pill	Pill	Amazon	270	$10.00	$0.11	90	0	0.0	0.00
3	Iodised Salt	3	g	Powder	Amazon	907	$8.75	$0.03	302	0	0.0	0.00
4	Potassium chloride	4	g	Powder	Amazon	227	$6.81	$0.12	57	0	0.0	0.00
5	Choline bitartrate	0.5	g	Powder	Amazon	500	$4.99	$0.00	1000	0	0.0	0.00
6	Jarrow Formulas, MSM Sulfur Powder	2	g	Powder	Amazon	454	$16.20	$0.07	227	0	0.0	0.00
7	Flaxseed Meal (Hodgson Mill)	35	g	Powder	Local (Walmart)	340	$2.36	$0.24	10	187	10.2	6.30
8	NOW Foods Soy Protein	70	g	Powder	Amazon	907	$22.11	$1.71	13	263	1.5	58.33
9	Oat Flour/Powder	200	g	Powder	Bob's Red Mill (4x 22oz)	2495	$12.19	$0.98	12	880	118.4	29.40
10	Maltodextrin (from corn)	80	g	Powder	iHerb	5450	$32.88	$0.48	68	304	75.2	0.00
11	Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)	35	g	Powder		0	$0.00	$0.00	0	309	0.0	0.00
	Total						$170.29	$4.65		1943	205.2	94.03
	Target									2000	250.0	85.00
	% Reached									97%	82%	111%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1943	97%
Carbohydrates (g)	250	205.2	82%
Protein (g)	85	94.03	111%
Total Fat (g)	65	69.36	107%
Saturated Fat (g)		7.13
Monounsaturated Fat (g)		34.75
Polyunsaturated Fat (g)		21.13
Omega-3 Fatty Acids (g)	1.6	8.31	519%
Omega-6 Fatty Acids (g)	17	12.89	76%
Total Fiber (g)	28	22.4	80%
Soluble Fiber (g)		6
Insoluble Fiber (g)		7
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5910	10000	197%
Vitamin B6 (mg)	1.3	50.4	100	3875%
Vitamin B12 (ug)	2.4	323.5		> 5000%
Vitamin C (mg)	90	120	2000	134%
Vitamin D (IU)	600	1100	4000	183%
Vitamin E (IU)	20	25	1000	125%
Vitamin K (ug)	120	150		125%
Thiamin (mg)	1.2	6.46		538%
Riboflavin (mg)	1.3	1.52		117%
Niacin (mg)	16	61.585	35	385%
Folate (ug)	400	494	1000	124%
Pantothenic Acid (mg)	5	50.75		1015%
Biotin (ug)	30	150		500%
Choline (mg)	550	342.415	3500	62%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.85	2.5	185%
Chloride (g)	2.3	3.704	3.6	161%
Chromium (ug)	35	50		143%
Copper (mg)	0.9	5.97	10	663%
Iodine (ug)	150	216	1100	144%
Iron (mg)	8	18.745	45	234%
Magnesium (mg)	420	988.5		235%
Manganese (mg)	2.3	10.025	11	436%
Molybdenum (ug)	45	423	2000	939%
Phosphorus (g)	0.7	1.131	4	162%
Potassium (g)	3.5	3.365		96%
Selenium (ug)	55	104	400	190%
Sodium (g)	1.5	1.832	2.3	122%
Sulfur (g)	2	2.46		123%
Zinc (mg)	11	24.405	40	222%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
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	5 May '14
Liberation Chow	vacuoustruth	16 Mar '15	29 Jun '14
This recipe	tofutiger	10 Nov '15	29 Jun '14

Liberation Chow - Kristian

Nutrition Facts

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

No reviews yet - why not add the first one?

Submit Feedback

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