Graham Chow - 2000

Last updated July 14, 2015 Copy
AmountIngredient$ / daySource
200gOat Flour/Powder$0.48Amazon
120gBob's Red Mill White Rice Flour$0.33Bob's Red Mill
62gWhey Protein Isolate (Chocolate)$1.69Amazon
46gSoybean Oil$0.62Amazon
23gGNC Mega Men® Sport - Chocolate$0.73GNC
10gCocoa Powder (Hershey's)$0.13Local
7gPotassium Citrate$0.35PureBulk, Inc.
4gIodised Salt$0.01Local
4gCalcium/Vitamin D Powder$0.20Amazon
2gCholine Bitartrate$0.07Amazon
2gCeylon Cinnamon$0.09Amazon
1gMagnesium Citrate$0.02Amazon
0.5gXanthan Gum$0.02Amazon
0.5gStevia Powder$0.07Amazon
Amounts for:
Total Daily Cost:
$4.82Add Ingredients
to Amazon Cart

A recipe I sell on my website, Powderchow.com

Chocolate with a hint of cinnamon flavor; the two mix together to create a delicious graham cracker taste! This is a personal favorite mix of flavors I use in my own custom recipe.


INSTRUCTIONS (2000 CALORIES):

  • Empty the contents of one bag into a 2 liter pitcher.
  • Add 6-8 cups of water, depending on how thin or thick you want your mix to be.
  • Add 46g (3.1 Tablespoons) of Soybean oil (NOT INCLUDED) to the mixture.
  • Shake well for thirty seconds.
  • Let the mixture sit in the fridge overnight. While this isn’t necessary, the taste and texture is definitely improved by doing this.
  • Drink throughout the day. Don’t try to chug one meal in a minute unless you want to feel really bloated for the next half hour. Remember, if you divide this into three meals, that’s around 660 calories per meal. Imagine eating a Big Mac and a large drink in under a minute!

Nutrition Facts

Amount Per Day
50% Carb, 19% Protein, 31% Fat
Calories2029
% Daily Values*
100%
Total Carbohydrate250g
115%
Dietary Fiber 32g
109%
Protein93g
107%
Total Fat69g
Saturated Fat13g
Monounsaturated Fat17g
Polyunsaturated Fat34g
218%
Omega-3 Fatty Acids4g
176%
Omega-6 Fatty Acids30g
Cholesterol25mg
Calcium
189%
Vitamin A
107%
Chloride
109%
Vitamin B6
2513%
Chromium
219%
Vitamin B12
1331%
Copper
249%
Vitamin C
213%
Iodine
189%
Vitamin D
103%
Iron
130%
Vitamin E
135%
Magnesium
126%
Vitamin K
119%
Manganese
481%
Thiamin
2793%
Molybdenum
995%
Riboflavin
2475%
Phosphorus
146%
Niacin
238%
Potassium
112%
Folate
113%
Selenium
389%
Pantothenic Acid
667%
Sodium
121%
Biotin
639%
Sulfur
139%
Choline
162%
Zinc
212%
 
* 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
Oat Flour/Powder
200
gPowderAmazon22680
$54.48
$0.48
113808132.030.00
2
Bob's Red Mill White Rice Flour
120
gPowderBob's Red Mill22680
$62.37
$0.33
18943996.27.14
3
Whey Protein Isolate (Chocolate)
62
gPowderAmazon2277
$62.01
$1.69
372253.846.97
4
Soybean Oil
46
gLiquidAmazon907
$12.16
$0.62
204070.00.00
5
GNC Mega Men® Sport - Chocolate
23
gPowderGNC1080
$34.40
$0.73
47839.66.39
6
Cocoa Powder (Hershey's)
10
gPowderLocal226
$2.98
$0.13
23606.02.00
7
Potassium Citrate
7
gPowderPureBulk, Inc.500
$24.96
$0.35
7100.00.00
8
Iodised Salt
4
gPowderLocal500
$0.90
$0.01
12500.00.00
9
Calcium/Vitamin D Powder
4
gPowderAmazon454
$23.05
$0.20
11400.00.00
10
Choline Bitartrate
2
gPowderAmazon500
$18.24
$0.07
25000.00.00
11
Ceylon Cinnamon
2
gPowderAmazon453
$20.11
$0.09
22751.60.08
12
Magnesium Citrate
1
gPowderAmazon226
$5.59
$0.02
22600.00.00
13
Xanthan Gum
0.5
gPowderAmazon454
$15.95
$0.02
90820.40.00
14
Stevia Powder
0.5
gPowderAmazon100
$14.96
$0.07
20000.00.00
Total
$352.16
$4.82
2029249.592.58
Target
2000250.085.00
% Reached
101%100%109%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)20002029101%
Carbohydrates (g)250249.5100%
Protein (g)8592.58109%
Total Fat (g)6569.46107%
Saturated Fat (g)12.61
Monounsaturated Fat (g)16.82
Polyunsaturated Fat (g)33.61
Omega-3 Fatty Acids (g)1.63.5218%
Omega-6 Fatty Acids (g)1729.95176%
Total Fiber (g)2832.2115%
Soluble Fiber (g)6.4
Insoluble Fiber (g)12.8
Cholesterol (mg)025.366
VitaminsTargetRecipeMax%
Vitamin A (IU)3000320010000107%
Vitamin B6 (mg)1.332.71002513%
Vitamin B12 (ug)2.431.91331%
Vitamin C (mg)901922000213%
Vitamin D (IU)6006174000103%
Vitamin E (IU)20271000135%
Vitamin K (ug)120143119%
Thiamin (mg)1.233.512793%
Riboflavin (mg)1.332.172475%
Niacin (mg)1638.0835238%
Folate (ug)4004521000113%
Pantothenic Acid (mg)533.327667%
Biotin (ug)30192639%
Choline (mg)550893.373500162%
MineralsTargetRecipeMax%
Calcium (g)11.892.5189%
Chloride (g)2.32.4963.6109%
Chromium (ug)3577219%
Copper (mg)0.92.24110249%
Iodine (ug)1502841100189%
Iron (mg)810.422445130%
Magnesium (mg)420528.9126%
Manganese (mg)2.311.0711481%
Molybdenum (ug)454482000995%
Phosphorus (g)0.71.0254146%
Potassium (g)3.53.935112%
Selenium (ug)55214400389%
Sodium (g)1.51.8122.3121%
Sulfur (g)22.78139%
Zinc (mg)1123.36940212%

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