Name: Ax Chow Almann Edition
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2 cups Gluten-Free Oat Flour; 1 cup Proteinpulver; 21/2 tbsp GNC Mega Men® Sport; 2 tbsp Chia Seeds; 1 tbsp Psyllium Husk Powder; 1 tsp Potassium Citrate; 2 tsp Calcium Magnesium; 1/2 tsp Iodized Salt; 1/4 tsp Choline Bitartrate; 1 capsule MK-7 Vitamin K-2; 61/3 tbsp Olive Oil

Amount		Volume		Ingredient	€ / day	Source
190	g	2	cups	Gluten-Free Oat Flour	€1.29	Amazon
80	g	1	cup	Proteinpulver	€1.45	Amazon
22	g	2½	tbsp	GNC Mega Men® Sport	€0.89	Amazon
20	g	2	tbsp	Chia Seeds	€0.32	Amazon
9	g	1	tbsp	Psyllium Husk Powder	€0.18	Amazon
7	g	1	tsp	Potassium Citrate	€0.35	Amazon
6	g	2	tsp	Calcium Magnesium	€0.26	Amazon
4	g	½	tsp	Iodized Salt	€0.01	Amazon
1	g	¼	tsp	Choline Bitartrate	€0.04	Amazon
1	pill	1	capsule	MK-7 Vitamin K-2	€0.20	Amazon
95	ml	6⅓	tbsp	Olive Oil	€1.12	Amazon
Amounts for: Total Daily Cost:					€6.11	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

29% Carb, 21% Protein, 50% Fat

Calories2042

% Daily Values*

61%

Total Carbohydrate153g

119%

Dietary Fiber 33g

128%

Protein109g

177%

Total Fat115g

Saturated Fat17g

Monounsaturated Fat12g

Polyunsaturated Fat81g

794%

Omega-3 Fatty Acids13g

213%

Omega-6 Fatty Acids36g

Cholesterol23mg

Calcium 129%	•	Vitamin A 102%
Chloride 108%	•	Vitamin B6 2369%
Chromium 210%	•	Vitamin B12 1355%
Copper 245%	•	Vitamin C 206%
Iodine 186%	•	Vitamin D 106%
Iron 128%	•	Vitamin E 165%
Magnesium 252%	•	Vitamin K 172%
Manganese 407%	•	Thiamin 2672%
Molybdenum 946%	•	Riboflavin 2492%
Phosphorus 299%	•	Niacin 226%
Potassium 110%	•	Folate 116%
Selenium 399%	•	Pantothenic Acid 707%
Sodium 118%	•	Biotin 611%
Sulfur 216%	•	Choline 117%
Zinc 247%

* 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	Gluten-Free Oat Flour	190	g	Powder	Amazon	2495	€16.92	€1.29	13	768	125.4	28.50
2	Proteinpulver	80	g	Powder	Amazon	1000	€18.15	€1.45	13	304	1.6	71.20
3	GNC Mega Men® Sport	22	g	Powder	Amazon	1080	€43.80	€0.89	49	79	9.2	6.11
4	Chia Seeds	20	g	Powder	Amazon	1814	€29.00	€0.32	91	97	8.4	3.31
5	Psyllium Husk Powder	9	g	Powder	Amazon	680	€13.94	€0.18	76	34	8.0	0.00
6	Potassium Citrate	7	g	Powder	Amazon	500	€24.96	€0.35	71	0	0.0	0.00
7	Calcium Magnesium	6	g	Powder	Amazon	227	€9.99	€0.26	38	0	0.0	0.00
8	Iodized Salt	4	g	Powder	Amazon	737	€2.09	€0.01	184	0	0.0	0.00
9	Choline Bitartrate	1	g	Powder	Amazon	500	€18.96	€0.04	500	0	0.0	0.00
10	MK-7 Vitamin K-2	1	pill	Pill	Amazon	60	€11.76	€0.20	60	0	0.0	0.00
11	Olive Oil	95	ml	Liquid	Amazon	2000	€23.49	€1.12	21	760	0.0	0.00
	Total						€213.06	€6.11		2042	152.6	109.12
	Target									2000	250.0	85.00
	% Reached									102%	61%	128%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2042	102%
Carbohydrates (g)	250	152.6	61%
Protein (g)	85	109.12	128%
Total Fat (g)	65	114.83	177%
Saturated Fat (g)		17.38
Monounsaturated Fat (g)		12.31
Polyunsaturated Fat (g)		80.67
Omega-3 Fatty Acids (g)	1.6	12.71	794%
Omega-6 Fatty Acids (g)	17	36.15	213%
Total Fiber (g)	28	33.3	119%
Soluble Fiber (g)		5.7
Insoluble Fiber (g)		6.7
Cholesterol (mg)	0	23.278

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3066	10000	102%
Vitamin B6 (mg)	1.3	30.8	100	2369%
Vitamin B12 (ug)	2.4	32.5		1355%
Vitamin C (mg)	90	186	2000	206%
Vitamin D (IU)	600	633	4000	106%
Vitamin E (IU)	20	33	1000	165%
Vitamin K (ug)	120	206		172%
Thiamin (mg)	1.2	32.058		2672%
Riboflavin (mg)	1.3	32.393		2492%
Niacin (mg)	16	36.08	35	226%
Folate (ug)	400	464	1000	116%
Pantothenic Acid (mg)	5	35.348		707%
Biotin (ug)	30	183		611%
Choline (mg)	550	642.121	3500	117%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.29	2.5	129%
Chloride (g)	2.3	2.492	3.6	108%
Chromium (ug)	35	73		210%
Copper (mg)	0.9	2.206	10	245%
Iodine (ug)	150	280	1100	186%
Iron (mg)	8	10.21	45	128%
Magnesium (mg)	420	1060.5		252%
Manganese (mg)	2.3	9.367	11	407%
Molybdenum (ug)	45	426	2000	946%
Phosphorus (g)	0.7	2.09	4	299%
Potassium (g)	3.5	3.845		110%
Selenium (ug)	55	219	400	399%
Sodium (g)	1.5	1.767	2.3	118%
Sulfur (g)	2	4.32		216%
Zinc (mg)	11	27.2178	40	247%

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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
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Amazon Prime Beginner Recipe	adewinter	6 Mar '14	6 Mar '14
Ax Chow 1.3	axcho	17 Nov '16	15 Feb '24
This recipe	apigfall	15 Feb '24	15 Feb '24

Ax Chow Almann Edition

Nutrition Facts

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

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