Name: Complete Copy of Liberation Chow
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Oat Flour/Powder; 48g Soy protein isolate; 20g Buckwheat Flour; 36g Coconut sugar; 40g Cocoa Powder; 45ml Extra Virgin Olive Oil; 4g Soy Lecithin Granules; 4pill NOW Bone Strength; 1.8g NOW MSM Powder; 1pill NOW Liquid Multi Gels; 2g Iodized sea salt

Amount		Ingredient	$ / day	Source
150	g	Oat Flour/Powder	$1.07	Planet Organic
48	g	Soy protein isolate	$1.32	Vitamart.ca
20	g	Buckwheat Flour	$0.13	Planet Organic
36	g	Coconut sugar	$0.56	EGS
40	g	Cocoa Powder	$0.00
45	ml	Extra Virgin Olive Oil	$0.68	Amazon
4	g	Soy Lecithin Granules	$0.06	Puritan's Pride
4	pill	NOW Bone Strength	$0.50	Vitamart.ca
1.8	g	NOW MSM Powder	$0.09	Vitamart.ca
1	pill	NOW Liquid Multi Gels	$0.21	Vitamart.ca
2	g	Iodized sea salt	$0.02	Amazon
Amounts for: Total Daily Cost:			$4.63	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

44% Carb, 18% Protein, 38% Fat

Calories1469

% Daily Values*

113%

Total Carbohydrate177g

103%

Dietary Fiber 26g

63%

Protein73g

127%

Total Fat66g

Saturated Fat8g

Monounsaturated Fat34g

Polyunsaturated Fat10g

Omega-3 Fatty Acids0.65g

Omega-6 Fatty Acids10g

Cholesterol0mg

Calcium 97%	•	Vitamin A 714%
Chloride 0%	•	Vitamin B6 1941%
Chromium 240%	•	Vitamin B12 2083%
Copper 470%	•	Vitamin C 377%
Iodine 50%	•	Vitamin D 145%
Iron 132%	•	Vitamin E 693%
Magnesium 300%	•	Vitamin K 109%
Manganese 599%	•	Thiamin 2646%
Molybdenum 694%	•	Riboflavin 2301%
Phosphorus 263%	•	Niacin 211%
Potassium 310%	•	Folate 136%
Selenium 170%	•	Pantothenic Acid 513%
Sodium 103%	•	Biotin 500%
Sulfur 107%	•	Choline 209%
Zinc 281%

* Percent Daily Values are based on "diesel's U.S. government DRI, female 19-50, Active Lifestyle for Weight Loss". 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	150	g	Powder	Planet Organic	5000	$35.69	$1.07	33	606	99.0	22.50
2	Soy protein isolate	48	g	Powder	Vitamart.ca	544	$14.97	$1.32	11	163	4.6	39.36
3	Buckwheat Flour	20	g	Powder	Planet Organic	2000	$13.49	$0.13	100	69	14.2	2.65
4	Coconut sugar	36	g	Powder	EGS	454	$7.00	$0.56	13	135	36.0	0.00
5	Cocoa Powder	40	g	Powder		0	$0.00	$0.00	0	91	23.2	7.84
6	Extra Virgin Olive Oil	45	ml	Liquid	Amazon	1000	$15.00	$0.68	22	365	0.0	0.00
7	Soy Lecithin Granules	4	g	Powder	Puritan's Pride	1190	$17.04	$0.06	298	30	0.0	0.00
8	NOW Bone Strength	4	pill	Pill	Vitamart.ca	240	$29.97	$0.50	60	5	0.0	1.00
9	NOW MSM Powder	1.8	g	Powder	Vitamart.ca	227	$10.97	$0.09	126	0	0.0	0.00
10	NOW Liquid Multi Gels	1	pill	Pill	Vitamart.ca	180	$37.97	$0.21	180	5	0.0	0.00
11	Iodized sea salt	2	g	Powder	Amazon	737	$8.50	$0.02	369	0	0.0	0.00
	Total						$190.60	$4.63		1469	176.9	73.35
	Target									1555	156.0	117.00
	% Reached									94%	113%	63%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1555	1469	94%
Carbohydrates (g)	156	176.9	113%
Protein (g)	117	73.35	63%
Total Fat (g)	52	65.97	127%
Saturated Fat (g)	0	8.1
Monounsaturated Fat (g)	0	34.49
Polyunsaturated Fat (g)	0	9.55
Omega-3 Fatty Acids (g)	0	0.65
Omega-6 Fatty Acids (g)	0	9.89
Total Fiber (g)	25	25.6	103%
Soluble Fiber (g)	0	4.5
Insoluble Fiber (g)	0	5.3
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	5000	10000	714%
Vitamin B6 (mg)	1.3	25.2	100	1941%
Vitamin B12 (ug)	2.4	50		2083%
Vitamin C (mg)	75	283	2000	377%
Vitamin D (IU)	600	867	4000	145%
Vitamin E (IU)	30	208	1000	693%
Vitamin K (ug)	90	98		109%
Thiamin (mg)	1.1	29.11		2646%
Riboflavin (mg)	1.1	25.314		2301%
Niacin (mg)	14	29.534	35	211%
Folate (ug)	400	545	1000	136%
Pantothenic Acid (mg)	5	25.666		513%
Biotin (ug)	30	150		500%
Choline (mg)	425	889.774	3500	209%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.97	2.5	97%
Chloride (g)	2.3	0	3.6	0%
Chromium (ug)	25	60		240%
Copper (mg)	0.9	4.226	10	470%
Iodine (ug)	150	75	1100	50%
Iron (mg)	18	23.7393	45	132%
Magnesium (mg)	310	930.5		300%
Manganese (mg)	1.8	10.78	11	599%
Molybdenum (ug)	45	313	2000	694%
Phosphorus (g)	0.7	1.837	4	263%
Potassium (g)	4.7	14.574		310%
Selenium (ug)	55	93	400	170%
Sodium (g)	1.5	1.55	2.3	103%
Sulfur (g)	2	2.15		107%
Zinc (mg)	8	22.5	40	281%

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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	5 May '14
Liberation Chow	vacuoustruth	16 Mar '15	4 Jun '14
Copy of Liberation Chow	diesel	4 Jun '14	4 Jun '14
This recipe	diesel	8 Jun '14	4 Jun '14
Recipes based on this one:
Saiyan Chow	jodoinR	13 Sep '16	15 Aug '16

Complete Copy of Liberation Chow

Nutrition Facts

Nutrient Profile: diesel's U.S. government DRI, female 19-50, Active Lifestyle for Weight LossChange

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Nutrient Profile: diesel's U.S. government DRI, female 19-50, Active Lifestyle for Weight Loss Change