Name: V4 - Maintenance
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0.089 tsp Now Foods Vitamin C; 1 tsp Iodized Salt; 1 capsule Daily Multivitamin Powder Capsule; 2 tsp Potassium Citrate; 0.83 tsp NOW Foods Calcium/magnesium 1000/500 mg; 1/4 tsp Stevia Powder; 5/8 tsp Choline Bitartrate; 2 tbsp Psyllium Husk Powder; 3/4 cup Oat Flour; 1.42 cups Masa harina; 1 cup Maltodextrin; 31/2 scoop Now Foods 100% Whey Protein Isolate; 30 scoop Extra Virgin Olive Oil; 30 scoop Canola Oil; 2pill Fish Oil Capsule

Amount		Volume		Ingredient	$ / day	Source
0.4	g	0.089	tsp	Now Foods Vitamin C	$0.01	Amazon
3	g	1	tsp	Iodized Salt	$0.01	Amazon
0.5	pill	1	capsule	Daily Multivitamin Powder Capsule	$0.16	Amazon
10	g	2	tsp	Potassium Citrate	$0.50	Amazon
3	g	0.83	tsp	NOW Foods Calcium/magnesium 1000/500 mg	$0.13	Amazon
0.7	g	¼	tsp	Stevia Powder	$0.13	Amazon
1.5	g	⅝	tsp	Choline Bitartrate	$0.19	Amazon
20	g	2	tbsp	Psyllium Husk Powder	$0.41	Amazon
94	g	¾	cup	Oat Flour	$0.24	Amazon
170	g	1.42	cups	Masa harina	$0.17	Amazon
100	g	1	cup	Maltodextrin	$0.28	Amazon
40	g	3½	scoop	Now Foods 100% Whey Protein Isolate	$0.91	Amazon
40	g	30	scoop	Extra Virgin Olive Oil	$0.26	local
40	g	30	scoop	Canola Oil	$0.07	Amazon
2	pill			Fish Oil Capsule	$0.33	Amazon
Amounts for: Total Daily Cost:					$3.82	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

52% Carb, 11% Protein, 37% Fat

Calories2311

% Daily Values*

87%

Total Carbohydrate303g

93%

Dietary Fiber 32g

100%

Protein65g

105%

Total Fat95g

Saturated Fat10g

Monounsaturated Fat55g

Polyunsaturated Fat18g

347%

Omega-3 Fatty Acids6g

100%

Omega-6 Fatty Acids17g

Cholesterol7mg

Calcium 86%	•	Vitamin A 140%
Chloride 78%	•	Vitamin B6 456%
Chromium 171%	•	Vitamin B12 2083%
Copper 107%	•	Vitamin C 100%
Iodine 119%	•	Vitamin D 106%
Iron 211%	•	Vitamin E 140%
Magnesium 141%	•	Vitamin K 78%
Manganese 245%	•	Thiamin 669%
Molybdenum 83%	•	Riboflavin 406%
Phosphorus 115%	•	Niacin 71%
Potassium 133%	•	Folate 70%
Selenium 165%	•	Pantothenic Acid 128%
Sodium 89%	•	Biotin 50%
Sulfur 109%	•	Choline 117%
Zinc 101%

* Percent Daily Values are based on "Brendan's Nutrient Profile: Maintenance". 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	Now Foods Vitamin C	0.4	g	Powder	Amazon	454	$15.00	$0.01	1135	0	0.0	0.00
2	Iodized Salt	3	g	Powder	Amazon	680	$2.47	$0.01	227	0	0.0	0.00
3	Daily Multivitamin Powder Capsule	0.5	pill	Powder	Amazon	30	$9.69	$0.16	60	0	0.0	0.00
4	Potassium Citrate	10	g	Powder	Amazon	500	$24.96	$0.50	50	0	0.0	0.00
5	NOW Foods Calcium/magnesium 1000/500 mg	3	g	Powder	Amazon	227	$9.93	$0.13	76	0	0.0	0.00
6	Stevia Powder	0.7	g	Powder	Amazon	100	$17.96	$0.13	143	0	0.0	0.00
7	Choline Bitartrate	1.5	g	Powder	Amazon	100	$12.96	$0.19	67	0	0.0	0.00
8	Psyllium Husk Powder	20	g	Powder	Amazon	680	$13.98	$0.41	34	76	17.8	0.00
9	Oat Flour	94	g	Powder	Amazon	22680	$57.99	$0.24	241	380	61.8	13.78
10	Masa harina	170	g	Powder	Amazon	2000	$1.99	$0.17	12	621	129.7	15.81
11	Maltodextrin	100	g	Powder	Amazon	22679	$64.00	$0.28	227	380	94.0	0.00
12	Now Foods 100% Whey Protein Isolate	40	g	Powder	Amazon	4540	$103.84	$0.91	114	157	0.0	35.71
13	Extra Virgin Olive Oil	40	g	Liquid	local	2000	$12.98	$0.26	50	325	0.0	0.00
14	Canola Oil	40	g	Liquid	Amazon	1344	$2.49	$0.07	34	354	0.0	0.00
15	Fish Oil Capsule	2	pill	Pill	Amazon	180	$29.97	$0.33	90	20	0.0	0.00
	Total						$380.21	$3.82		2311	303.2	65.30
	Target									2500	350.0	65.00
	% Reached									92%	87%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2500	2311	92%
Carbohydrates (g)	350	303.2	87%
Protein (g)	65	65.3	100%
Total Fat (g)	90	94.57	105%
Saturated Fat (g)	0	10.38
Monounsaturated Fat (g)	0	54.8
Polyunsaturated Fat (g)	0	18.25
Omega-3 Fatty Acids (g)	1.6	5.56	347%
Omega-6 Fatty Acids (g)	17	17.02	100%
Total Fiber (g)	35	32.4	93%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	7.143

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4200	10000	140%
Vitamin B6 (mg)	1.3	5.9	100	456%
Vitamin B12 (ug)	2.4	50		2083%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	633	4000	106%
Vitamin E (IU)	20	28	1000	140%
Vitamin K (ug)	120	94		78%
Thiamin (mg)	1.2	8.03		669%
Riboflavin (mg)	1.3	5.282		406%
Niacin (mg)	16	11.386	35	71%
Folate (ug)	400	279	1000	70%
Pantothenic Acid (mg)	5	6.379		128%
Biotin (ug)	30	15		50%
Choline (mg)	550	642.916	3500	117%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.86	2.5	86%
Chloride (g)	2.3	1.8	3.6	78%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	0.967	10	107%
Iodine (ug)	150	179	1100	119%
Iron (mg)	8	16.8456	45	211%
Magnesium (mg)	420	594		141%
Manganese (mg)	2.3	5.628	11	245%
Molybdenum (ug)	45	38	2000	83%
Phosphorus (g)	0.7	0.804	4	115%
Potassium (g)	3.5	4.654		133%
Selenium (ug)	55	91	400	165%
Sodium (g)	1.5	1.334	2.3	89%
Sulfur (g)	2	2.18		109%
Zinc (mg)	11	11.068	40	101%

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	2 Mar '14
Amazon Prime Beginner Recipe	adewinter	6 Mar '14	6 Mar '14
Ax Chow 1.3	axcho	17 Nov '16	13 Mar '14
Ax Chow Alpha	axcho	17 Nov '16	14 Mar '14
Ax Chow Beta	axcho	17 Nov '16	12 May '14
People Chow Plus	axcho	17 Nov '16	12 May '14
People Chow Premium	axcho	17 Nov '16	15 May '14
Schmoylent	axcho	17 Nov '16	16 Sep '14
Sean Superfood V3	Glint	8 Apr '15	13 Aug '15
V1	broconnor1	16 Sep '15	16 Sep '15
V2	broconnor1	20 Sep '15	21 Sep '15
V3	broconnor1	29 Sep '15	12 Nov '15
V4 - Bodybuilding	broconnor1	12 Nov '15	5 Nov '16
This recipe	broconnor1	5 Nov '16	5 Nov '16

V4 - Maintenance

Nutrition Facts

Nutrient Profile: Brendan's Nutrient Profile: MaintenanceChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: Brendan's Nutrient Profile: Maintenance Change