Name: Canadian People Chow
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 300g Maseca White Corn Masa Harina; 75g Canadian Protein Bulk Whey Premium Isolate; 25g Chia Seeds; 15g Speerville Flaxseed; 8g Potassium Citrate; 4g Iodised Salt; 2g Choline bitartrate; 2g Magnesium Glycinate; 2pill Optimum Nutrition Opti-Women Multivitamin; 50ml Extra Virgin Olive Oil; 3000ml Halifax Water

Amount		Ingredient	$ / day	Source
300	g	Maseca White Corn Masa Harina	$0.72	Superstore
75	g	Canadian Protein Bulk Whey Premium Isolate	$2.48	Canadian Protein
25	g	Chia Seeds	$0.35	Bulkbarn
15	g	Speerville Flaxseed	$0.11	Superstore
8	g	Potassium Citrate	$0.26	PureBulk
4	g	Iodised Salt	$0.00	Superstore
2	g	Choline bitartrate	$0.08	PureBulk
2	g	Magnesium Glycinate	$0.15	PureBulk
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.42	Canadian Protein
50	ml	Extra Virgin Olive Oil	$0.45	Superstore
3000	ml	Halifax Water	$0.00	Tap
Amounts for: Total Daily Cost:			$5.01	Add Ingredients to Amazon Cart

My first try at DIY soylent.

Wanted to source as much locally as I could, but of course some things must be bought online, and some things are cheaper online.

I'm currently 6', 180lbs. Looks to lose a bit of weight. I ran this through the genetic soylent algorithm and using the amounts I have I get very close to 0 deviation!

Open to any suggestions regarding the makeup of this recipe.

Cheers!

Nutrition Facts

Amount Per Day

48% Carb, 21% Protein, 31% Fat

Calories2007

% Daily Values*

102%

Total Carbohydrate245g

120%

Dietary Fiber 34g

107%

Protein107g

109%

Total Fat71g

Saturated Fat10g

Monounsaturated Fat34g

Polyunsaturated Fat16g

854%

Omega-3 Fatty Acids9g

395%

Omega-6 Fatty Acids12g

Cholesterol0mg

Calcium 171%	•	Vitamin A 176%
Chloride 106%	•	Vitamin B6 1654%
Chromium 343%	•	Vitamin B12 4167%
Copper 328%	•	Vitamin C 298%
Iodine 259%	•	Vitamin D 100%
Iron 372%	•	Vitamin E 862%
Magnesium 238%	•	Vitamin K 318%
Manganese 322%	•	Thiamin 1755%
Molybdenum 156%	•	Riboflavin 1566%
Phosphorus 136%	•	Niacin 172%
Potassium 111%	•	Folate 178%
Selenium 236%	•	Pantothenic Acid 415%
Sodium 109%	•	Biotin 836%
Sulfur 296%	•	Choline 156%
Zinc 201%

* Percent Daily Values are based on "DefconZero's Health Canada DRI Tables 19-30". 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	Maseca White Corn Masa Harina	300	g	Powder	Superstore	2000	$4.79	$0.72	7	1095	228.9	27.84
2	Canadian Protein Bulk Whey Premium Isolate	75	g	Powder	Canadian Protein	2272	$74.99	$2.48	30	305	1.3	72.50
3	Chia Seeds	25	g	Powder	Bulkbarn	1812	$25.01	$0.35	72	122	10.5	4.13
4	Speerville Flaxseed	15	g	Powder	Superstore	910	$6.49	$0.11	61	85	4.5	3.00
5	Potassium Citrate	8	g	Powder	PureBulk	1000	$32.50	$0.26	125	0	0.0	0.00
6	Iodised Salt	4	g	Powder	Superstore	2000	$2.49	$0.00	500	0	0.0	0.00
7	Choline bitartrate	2	g	Powder	PureBulk	250	$10.25	$0.08	125	0	0.0	0.00
8	Magnesium Glycinate	2	g	Powder	PureBulk	250	$18.50	$0.15	125	0	0.0	0.00
9	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	Canadian Protein	120	$24.99	$0.42	60	0	0.0	0.00
10	Extra Virgin Olive Oil	50	ml	Liquid	Superstore	1000	$8.99	$0.45	20	400	0.0	0.00
11	Halifax Water	3000	ml	Liquid	Tap	1000	$0.00	$0.00	0	0	0.0	0.00
	Total						$209.00	$5.01		2007	245.2	107.48
	Target									2000	240.0	100.00
	% Reached									100%	102%	107%
	Safe Maximum									2200	260.0	120.00
	% Max Reached									91%	94%	90%

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2007	2200	100%
Carbohydrates (g)	240	245.2	260	102%
Protein (g)	100	107.48	120	107%
Total Fat (g)	65	70.76	75	109%
Saturated Fat (g)	0	9.93
Monounsaturated Fat (g)	0	33.57
Polyunsaturated Fat (g)	0	16.09
Omega-3 Fatty Acids (g)	1	8.54	10	854%
Omega-6 Fatty Acids (g)	3	11.86	30	395%
Total Fiber (g)	28	33.5	50	120%
Soluble Fiber (g)	0	7
Insoluble Fiber (g)	0	22.5
Cholesterol (mg)	0	0	250

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5279	10000	176%
Vitamin B6 (mg)	1.3	21.5	100	1654%
Vitamin B12 (ug)	2.4	100	240	4167%
Vitamin C (mg)	90	268	2000	298%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	172	4000	862%
Vitamin K (ug)	120	382	1200	318%
Thiamin (mg)	1.2	21.064	120	1755%
Riboflavin (mg)	1.3	20.363	130	1566%
Niacin (mg)	16	27.575	43	172%
Folate (ug)	400	712	1000	178%
Pantothenic Acid (mg)	5	20.726	40	415%
Biotin (ug)	30	251	300	836%
Choline (mg)	550	859.405	3500	156%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.71	2.5	171%
Chloride (g)	2.3	2.427	3.6	106%
Chromium (ug)	35	120	350	343%
Copper (mg)	0.9	2.951	10	328%
Iodine (ug)	150	388	1100	259%
Iron (mg)	8	29.7815	45	372%
Magnesium (mg)	420	997.8	4200	238%
Manganese (mg)	2.3	7.397	15	322%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	0.953	4	136%
Potassium (g)	3.5	3.899	35	111%
Selenium (ug)	55	130	400	236%
Sodium (g)	1.5	1.64	2.3	109%
Sulfur (g)	0.8	2.37	3	296%
Zinc (mg)	11	22.0553	40	201%

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	17 Feb '14
This recipe	DefconZero	8 Nov '14	17 Feb '14
Recipes based on this one:
extreme weight loss soylent (350lbs)	smax__	14 Jul '17	8 Nov '16
THE FEED	JACKJACK	23 May '16	20 May '16
Soycrohn Soyclone w/Chia	sadpanda	17 Sep '15	13 Aug '15
Copy of Canadian People Chow	Grargnash	17 Feb '15	17 Feb '15
Canadian People Chow - Testosterone, Creatine, GNC Vitamin Source, Methylation Cycle	KennyBruse	14 Jan '15	20 Jul '14
Matcha Canadian People Chow	CheezWhizard	22 Sep '14	22 Sep '14
Canadian People Chow - Chocolate Bananna V2	jstorry	11 Sep '14	22 Aug '14
Canadian People Chow - Chocolate Bananna	jstorry	15 Aug '14	21 Feb '14
Canadian People Chow - Weight loss	francism	27 Jun '14	21 May '14
Oatmeal Cookies	PredatorWH	14 Mar '14	25 Feb '14
Ted's 1000 Cal Paleo Chow for Fat Loss, Muscle Gain	tederific	11 Mar '14	8 Mar '14

Canadian People Chow

Nutrition Facts

Nutrient Profile: DefconZero's Health Canada DRI Tables 19-30Change

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: DefconZero's Health Canada DRI Tables 19-30 Change