Name: Copy of Ax Chow 1.3
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2 cups Gluten-Free Oat Flour; 1 cup Optimum Nutrition Gold Standard 100% Whey Protein Powder; 1pill Life Extension Two-Per-Day Multivitamin, Vitamins B, C, D, zinc, Packed with Over 25 Vitamins, Minerals & extracts, Two-Month Supply, Non-GMO, Gluten-Free, 120 Capsules; 2 tbsp Chia Seeds; 1 tbsp Psyllium Husk Powder; 1 tsp Potassium Citrate; 3 capsule Nutricost Magnesium Taurate 1,500mg; 240 Capsules - Gluten Free, Non-GMO, Vegan, 80 Servings; 1/2 tsp Iodized Salt; 1/4 tsp Choline Bitartrate; 61/3 tbsp Olive Oil; 1g Phresh greens

Amount		Volume		Ingredient	$ / day	Source
190	g	2	cups	Gluten-Free Oat Flour	$1.29	Amazon
31	g	1	cup	Optimum Nutrition Gold Standard 100% Whey Protein Powder	$1.14	Amazon
1	pill			Life Extension Two-Per-Day Multivitamin, Vitamins B, C, D, zinc, Packed with Over 25 Vitamins, Minerals & extracts, Two-Month Supply, Non-GMO, Gluten-Free, 120 Capsules	$0.04	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
3	pill	3	capsule	Nutricost Magnesium Taurate 1,500mg; 240 Capsules - Gluten Free, Non-GMO, Vegan, 80 Servings	$0.13	Amazon
4	g	½	tsp	Iodized Salt	$0.01	Amazon
1	g	¼	tsp	Choline Bitartrate	$0.04	Amazon
95	ml	6⅓	tbsp	Olive Oil	$1.12	Amazon
1	g			Phresh greens	$0.00
Amounts for: Total Daily Cost:					$4.62	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

32% Carb, 12% Protein, 56% Fat

Calories1794

% Daily Values*

59%

Total Carbohydrate148g

125%

Dietary Fiber 35g

67%

Protein57g

175%

Total Fat114g

Saturated Fat17g

Monounsaturated Fat12g

Polyunsaturated Fat81g

794%

Omega-3 Fatty Acids13g

213%

Omega-6 Fatty Acids36g

Cholesterol55mg

Calcium 39%	•	Vitamin A 120%
Chloride 104%	•	Vitamin B6 2707%
Chromium 286%	•	Vitamin B12 > 6250%
Copper 105%	•	Vitamin C 266%
Iodine 175%	•	Vitamin D 167%
Iron 148%	•	Vitamin E 241%
Magnesium 169%	•	Vitamin K 90%
Manganese 398%	•	Thiamin 2913%
Molybdenum 844%	•	Riboflavin 1940%
Phosphorus 148%	•	Niacin 185%
Potassium 100%	•	Folate 104%
Selenium 321%	•	Pantothenic Acid 508%
Sodium 118%	•	Biotin 500%
Sulfur 32%	•	Choline 83%
Zinc 177%

* 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	Optimum Nutrition Gold Standard 100% Whey Protein Powder	31	g	Powder	Amazon	544	$19.98	$1.14	18	120	4.0	24.00
3	Life Extension Two-Per-Day Multivitamin, Vitamins B, C, D, zinc, Packed with Over 25 Vitamins, Minerals & extracts, Two-Month Supply, Non-GMO, Gluten-Free, 120 Capsules	1	pill	Pill	Amazon	500	$19.00	$0.04	500	0	0.0	0.00
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	Nutricost Magnesium Taurate 1,500mg; 240 Capsules - Gluten Free, Non-GMO, Vegan, 80 Servings	3	pill	Pill	Amazon	227	$9.99	$0.13	76	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	Olive Oil	95	ml	Liquid	Amazon	2000	$23.49	$1.12	21	760	0.0	0.00
11	Phresh greens	1	g	Powder		0	$0.00	$0.00	0	15	2.0	1.00
	Total						$178.33	$4.62		1794	147.8	56.81
	Target									2000	250.0	85.00
	% Reached									90%	59%	67%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1794	90%
Carbohydrates (g)	250	147.8	59%
Protein (g)	85	56.81	67%
Total Fat (g)	65	113.6	175%
Saturated Fat (g)		17.37
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	34.9	125%
Soluble Fiber (g)		5.7
Insoluble Fiber (g)		6.7
Cholesterol (mg)	0	55

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3599	10000	120%
Vitamin B6 (mg)	1.3	35.2	100	2707%
Vitamin B12 (ug)	2.4	150		> 5000%
Vitamin C (mg)	90	240	2000	266%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	20	48	1000	241%
Vitamin K (ug)	120	108		90%
Thiamin (mg)	1.2	34.954		2913%
Riboflavin (mg)	1.3	25.224		1940%
Niacin (mg)	16	29.616	35	185%
Folate (ug)	400	418	1000	104%
Pantothenic Acid (mg)	5	25.38		508%
Biotin (ug)	30	150		500%
Choline (mg)	550	456.81	3500	83%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.39	2.5	39%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	100		286%
Copper (mg)	0.9	0.945	10	105%
Iodine (ug)	150	263	1100	175%
Iron (mg)	8	11.836	45	148%
Magnesium (mg)	420	709.7		169%
Manganese (mg)	2.3	9.145	11	398%
Molybdenum (ug)	45	380	2000	844%
Phosphorus (g)	0.7	1.033	4	148%
Potassium (g)	3.5	3.486		100%
Selenium (ug)	55	177	400	321%
Sodium (g)	1.5	1.774	2.3	118%
Sulfur (g)	2	0.64		32%
Zinc (mg)	11	19.496	40	177%

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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	2 Mar '14
Amazon Prime Beginner Recipe	adewinter	6 Mar '14	6 Mar '14
Ax Chow 1.3	axcho	17 Nov '16	13 May '24
This recipe	supremeking@duck.com	14 May '24	13 May '24

Copy of Ax Chow 1.3

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