Name: Robin's People Chow 3.0.1 - "Tortilla Perfection!"
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 402g Masa harina; 130g Now Foods 100% Whey Protein Isolate; 23g GNC Mega Men® Sport - Vanilla Bean; 6g NOW Foods Calcium/magnesium 1000/500 mg; 6g Potassium Citrate; 4g Iodised Salt; 2g Choline bitartrate; 53g Soybean Oil; 1pill Now Foods MK-7 Vitamin K-2; 5g Hershey's Cocoa Powder, Special Dark x6; 0.571g Xanthan Gum (4g/week); 0.1g Pure Stevia - 1/4 tsp per week

Amount		Ingredient	$ / day	Source
402	g	Masa harina	$0.40	Amazon
130	g	Now Foods 100% Whey Protein Isolate	$2.97	Amazon
23	g	GNC Mega Men® Sport - Vanilla Bean	$1.02	Amazon
6	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.26	Amazon
6	g	Potassium Citrate	$0.24	PureBulk, Inc.
4	g	Iodised Salt	$0.01	local
2	g	Choline bitartrate	$0.02	Amazon
53	g	Soybean Oil	$0.37	Amazon
1	pill	Now Foods MK-7 Vitamin K-2	$0.20	Amazon
5	g	Hershey's Cocoa Powder, Special Dark x6	$0.07	Amazon
0.571	g	Xanthan Gum (4g/week)	$0.03	Amazon
0.1	g	Pure Stevia - 1/4 tsp per week	$0.01	Amazon
Amounts for: Total Daily Cost:			$5.61	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 25% Protein, 25% Fat

Calories2541

% Daily Values*

101%

Total Carbohydrate320g

123%

Dietary Fiber 35g

102%

Protein161g

104%

Total Fat73g

Saturated Fat11g

Monounsaturated Fat12g

Polyunsaturated Fat31g

238%

Omega-3 Fatty Acids4g

197%

Omega-6 Fatty Acids33g

Cholesterol39mg

Calcium 192%	•	Vitamin A 240%
Chloride 109%	•	Vitamin B6 2604%
Chromium 219%	•	Vitamin B12 1331%
Copper 222%	•	Vitamin C 215%
Iodine 189%	•	Vitamin D 108%
Iron 384%	•	Vitamin E 128%
Magnesium 264%	•	Vitamin K 208%
Manganese 143%	•	Thiamin 3131%
Molybdenum 106%	•	Riboflavin 2487%
Phosphorus 174%	•	Niacin 200%
Potassium 118%	•	Folate 125%
Selenium 335%	•	Pantothenic Acid 695%
Sodium 134%	•	Biotin 639%
Sulfur 228%	•	Choline 157%
Zinc 211%

* Percent Daily Values are based on "iScrtAznMan's 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	Masa harina	402	g	Powder	Amazon	2000	$1.99	$0.40	5	1467	306.7	37.39
2	Now Foods 100% Whey Protein Isolate	130	g	Powder	Amazon	4540	$103.84	$2.97	35	511	0.0	116.07
3	GNC Mega Men® Sport - Vanilla Bean	23	g	Powder	Amazon	1080	$47.98	$1.02	47	83	9.6	6.39
4	NOW Foods Calcium/magnesium 1000/500 mg	6	g	Powder	Amazon	227	$9.99	$0.26	38	0	0.0	0.00
5	Potassium Citrate	6	g	Powder	PureBulk, Inc.	250	$10.00	$0.24	42	0	0.0	0.00
6	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
7	Choline bitartrate	2	g	Powder	Amazon	500	$4.99	$0.02	250	0	0.0	0.00
8	Soybean Oil	53	g	Liquid	Amazon	907	$6.35	$0.37	17	469	0.0	0.00
9	Now Foods MK-7 Vitamin K-2	1	pill	Pill	Amazon	60	$11.98	$0.20	60	0	0.0	0.00
10	Hershey's Cocoa Powder, Special Dark x6	5	g	Powder	Amazon	1356	$19.08	$0.07	271	10	3.0	1.00
11	Xanthan Gum (4g/week)	0.5714285714285714	g	Powder	Amazon	680	$35.00	$0.03	1190	2	0.4	0.00
12	Pure Stevia - 1/4 tsp per week	0.1	g	Powder	Amazon	100	$14.96	$0.01	1000	0	0.0	0.00
	Total						$267.06	$5.61		2541	319.7	160.85
	Target									2524	316.0	158.00
	% Reached									101%	101%	102%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2524	2541	101%
Carbohydrates (g)	316	319.7	101%
Protein (g)	158	160.85	102%
Total Fat (g)	70	72.94	104%
Saturated Fat (g)	0	11.13
Monounsaturated Fat (g)	0	12.08
Polyunsaturated Fat (g)	0	30.58
Omega-3 Fatty Acids (g)	1.6	3.81	238%
Omega-6 Fatty Acids (g)	17	33.45	197%
Total Fiber (g)	28	34.5	123%
Soluble Fiber (g)	0	0.4
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	39.187

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7214	10000	240%
Vitamin B6 (mg)	1.3	33.9	100	2604%
Vitamin B12 (ug)	2.4	31.9		1331%
Vitamin C (mg)	90	194	2000	215%
Vitamin D (IU)	600	650	4000	108%
Vitamin E (IU)	20	26	1000	128%
Vitamin K (ug)	120	250		208%
Thiamin (mg)	1.2	37.572		3131%
Riboflavin (mg)	1.3	32.334		2487%
Niacin (mg)	16	31.944	35	200%
Folate (ug)	400	500	1000	125%
Pantothenic Acid (mg)	5	34.758		695%
Biotin (ug)	30	192		639%
Choline (mg)	550	861.014	3500	157%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.92	2.5	192%
Chloride (g)	2.3	2.496	3.6	109%
Chromium (ug)	35	77		219%
Copper (mg)	0.9	2.001	10	222%
Iodine (ug)	150	284	1100	189%
Iron (mg)	8	30.744	45	384%
Magnesium (mg)	420	1109.6		264%
Manganese (mg)	2.3	3.288	11	143%
Molybdenum (ug)	45	48	2000	106%
Phosphorus (g)	0.7	1.221	4	174%
Potassium (g)	3.5	4.144		118%
Selenium (ug)	55	184	400	335%
Sodium (g)	1.5	2.011	2.3	134%
Sulfur (g)	2	4.56		228%
Zinc (mg)	11	23.2082	40	211%

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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	28 Jul '15
This recipe	iScrtAznMan	12 Aug '15	28 Jul '15

Robin's People Chow 3.0.1 - "Tortilla Perfection!"

Nutrition Facts

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

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