Name: Copy of People Chow 3.0.1 - masa info from usda site
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 345g Corn flour, masa, unenriched, white; 55g Now Foods 100% Whey Protein Isolate; 0g GNC Mega Men® Sport - Vanilla Bean; 0g NOW Foods Calcium/magnesium 1000/500 mg; 0g Potassium Citrate; 4g Iodised Salt; 1.5g Choline bitartrate; 0g Soybean Oil; 1pill Kirkland Signature Daily Multi; 50g Canola Oil; 23g Nonfat Dry Milk

Amount		Ingredient	$ / day	Source
345	g	Corn flour, masa, unenriched, white	$0.63	local
55	g	Now Foods 100% Whey Protein Isolate	$1.26	Amazon
0	g	GNC Mega Men® Sport - Vanilla Bean	$0.00	Amazon
0	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.00	Amazon
0	g	Potassium Citrate	$0.00	PureBulk, Inc.
4	g	Iodised Salt	$0.01	local
1.5	g	Choline bitartrate	$0.06	Amazon
0	g	Soybean Oil	$0.00	Amazon
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
50	g	Canola Oil	$0.11	Walmart
23	g	Nonfat Dry Milk	$0.34	Amazon
Amounts for: Total Daily Cost:			$2.43	Add Ingredients to Amazon Cart

Updated Masa info, from http://ndb.nal.usda.gov/ndb/foods/show/6369

First time doing this, only bought a week's worth of ingredients, so doing el cheapo no-mega-man-sport, no individual vitamin/mineral powders, with multivitimins instead. Increased whey protein by 5g for the protein.

Nutrition Facts

Amount Per Day

54% Carb, 18% Protein, 28% Fat

Calories1997

% Daily Values*

110%

Total Carbohydrate275g

79%

Dietary Fiber 22g

105%

Protein89g

99%

Total Fat64g

Saturated Fat6g

Monounsaturated Fat33g

Polyunsaturated Fat21g

192%

Omega-3 Fatty Acids3g

102%

Omega-6 Fatty Acids17g

Cholesterol15mg

Calcium 126%	•	Vitamin A 127%
Chloride 107%	•	Vitamin B6 280%
Chromium 100%	•	Vitamin B12 250%
Copper 169%	•	Vitamin C 102%
Iodine 225%	•	Vitamin D 83%
Iron 288%	•	Vitamin E 205%
Magnesium 100%	•	Vitamin K 38%
Manganese 100%	•	Thiamin 189%
Molybdenum 100%	•	Riboflavin 157%
Phosphorus 121%	•	Niacin 160%
Potassium 47%	•	Folate 150%
Selenium 100%	•	Pantothenic Acid 200%
Sodium 114%	•	Biotin 100%
Sulfur 66%	•	Choline 112%
Zinc 156%

* 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	Corn flour, masa, unenriched, white	345	g	Powder	local	2200	$3.99	$0.63	6	1259	263.2	32.02
2	Now Foods 100% Whey Protein Isolate	55	g	Powder	Amazon	4540	$103.84	$1.26	83	216	0.0	49.11
3	GNC Mega Men® Sport - Vanilla Bean	0	g	Powder	Amazon	1080	$47.98	$0.00		0	0.0	0.00
4	NOW Foods Calcium/magnesium 1000/500 mg	0	g	Powder	Amazon	227	$9.99	$0.00		0	0.0	0.00
5	Potassium Citrate	0	g	Powder	PureBulk, Inc.	250	$10.00	$0.00		0	0.0	0.00
6	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
7	Choline bitartrate	1.5	g	Powder	Amazon	500	$19.99	$0.06	333	0	0.0	0.00
8	Soybean Oil	0	g	Liquid	Amazon	907	$6.35	$0.00		0	0.0	0.00
9	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
10	Canola Oil	50	g	Liquid	Walmart	1278	$2.82	$0.11	26	442	0.0	0.00
11	Nonfat Dry Milk	23	g	Powder	Amazon	725	$10.61	$0.34	32	80	12.0	8.00
	Total						$233.46	$2.43		1997	275.2	89.12
	Target									2000	250.0	85.00
	% Reached									100%	110%	105%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	1997		100%
Carbohydrates (g)	250	275.2		110%
Protein (g)	85	89.12		105%
Total Fat (g)	65	64.3		99%
Saturated Fat (g)	0	5.84
Monounsaturated Fat (g)	0	32.69
Polyunsaturated Fat (g)	2.68	20.5	21	765%
Omega-3 Fatty Acids (g)	1.6	3.08		192%
Omega-6 Fatty Acids (g)	17	17.26		102%
Total Fiber (g)	28	22.1		79%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	14.821

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3817	10000	127%
Vitamin B6 (mg)	1.3	3.6	100	280%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	92	2000	102%
Vitamin D (IU)	600	500	4000	83%
Vitamin E (IU)	20	41	1000	205%
Vitamin K (ug)	120	46		38%
Thiamin (mg)	1.2	2.269		189%
Riboflavin (mg)	1.3	2.035		157%
Niacin (mg)	16	25.637	35	160%
Folate (ug)	400	600	1000	150%
Pantothenic Acid (mg)	5	10		200%
Biotin (ug)	30	30		100%
Choline (mg)	550	615.1	3500	112%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.26	2.5	126%
Chloride (g)	2.3	2.472	3.6	107%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.521	10	169%
Iodine (ug)	150	338	1100	225%
Iron (mg)	8	23.0715	45	288%
Magnesium (mg)	420	420.9		100%
Manganese (mg)	2.3	2.3	11	100%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.847	4	121%
Potassium (g)	3.5	1.643		47%
Selenium (ug)	55	55	400	100%
Sodium (g)	1.5	1.706	2.3	114%
Sulfur (g)	2	1.31		66%
Zinc (mg)	11	17.21	40	156%

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Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
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Copy of People Chow 3.0.1 - masa info from usda site Private

Nutrition Facts

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

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Copy of People Chow 3.0.1 - masa info from usda site Private

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