Name: Copy of People Chow 3.0.2 - "Tortilla Perfection!" with canola oil & cocoa
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 402g Masa harina; 130g NOW Whey Protein Isolate (also comes in smaller sizes); 23g GNC Mega Men® Sport - Vanilla Bean; 6g NOW Foods Calcium/magnesium 1000/500 mg; 6g Potassium Citrate; 4g Iodised Salt; 2g Choline bitartrate; 0.5pill Now Foods MK-7 Vitamin K-2; 0.5pill Now Foods MK-4 Vitamin K-2; 0.1g Pure Stevia - 1/4 tsp per week; 5g Hershey's Cocoa Powder, Special Dark; 59ml Canola Oil; 0.571g Xanthan Gum (4g/week)

Amount		Ingredient	$ / day	Source
402	g	Masa harina	$0.58	Walmart
130	g	NOW Whey Protein Isolate (also comes in smaller sizes)	$3.15	Bodybuilding.com
23	g	GNC Mega Men® Sport - Vanilla Bean	$0.90	GNC
6	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.13	supplementwarehouse
6	g	Potassium Citrate	$0.16	Amazon
4	g	Iodised Salt	$0.00	local
2	g	Choline bitartrate	$0.08	Amazon
0.5	pill	Now Foods MK-7 Vitamin K-2	$0.07	supplementwarehouse
0.5	pill	Now Foods MK-4 Vitamin K-2	$0.04	Amazon
0.1	g	Pure Stevia - 1/4 tsp per week	$0.01	Amazon
5	g	Hershey's Cocoa Powder, Special Dark	$0.07	Walmart
59	ml	Canola Oil	$0.12	Sams Club
0.571	g	Xanthan Gum (4g/week)	$0.02	Amazon
Amounts for: Total Daily Cost:			$5.33	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 25% Protein, 25% Fat

Calories2528

% Daily Values*

102%

Total Carbohydrate322g

138%

Dietary Fiber 39g

102%

Protein160g

104%

Total Fat73g

Saturated Fat8g

Monounsaturated Fat31g

Polyunsaturated Fat16g

207%

Omega-3 Fatty Acids3g

112%

Omega-6 Fatty Acids19g

Cholesterol29mg

Calcium 183%	•	Vitamin A 240%
Chloride 109%	•	Vitamin B6 2610%
Chromium 219%	•	Vitamin B12 1464%
Copper 229%	•	Vitamin C 214%
Iodine 189%	•	Vitamin D 108%
Iron 403%	•	Vitamin E 155%
Magnesium 300%	•	Vitamin K 146%
Manganese 143%	•	Thiamin 3138%
Molybdenum 106%	•	Riboflavin 2689%
Phosphorus 373%	•	Niacin 209%
Potassium 118%	•	Folate 136%
Selenium 398%	•	Pantothenic Acid 839%
Sodium 134%	•	Biotin 639%
Sulfur 372%	•	Choline 210%
Zinc 284%

* Percent Daily Values are based on "iScrtAznMan's 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	Masa harina	402	g	Powder	Walmart	2000	$2.88	$0.58	5	1467	306.7	37.39
2	NOW Whey Protein Isolate (also comes in smaller sizes)	130	g	Powder	Bodybuilding.com	4536	$109.96	$3.15	35	494	2.6	115.70
3	GNC Mega Men® Sport - Vanilla Bean	23	g	Powder	GNC	1080	$42.49	$0.90	47	83	9.6	6.39
4	NOW Foods Calcium/magnesium 1000/500 mg	6	g	Powder	supplementwarehouse	227	$4.85	$0.13	38	0	0.0	0.00
5	Potassium Citrate	6	g	Powder	Amazon	1000	$27.00	$0.16	167	0	0.0	0.00
6	Iodised Salt	4	g	Powder	local	1814	$0.98	$0.00	454	0	0.0	0.00
7	Choline bitartrate	2	g	Powder	Amazon	500	$20.74	$0.08	250	0	0.0	0.00
8	Now Foods MK-7 Vitamin K-2	0.5	pill	Pill	supplementwarehouse	60	$8.09	$0.07	120	0	0.0	0.00
9	Now Foods MK-4 Vitamin K-2	0.5	pill	Pill	Amazon	100	$7.38	$0.04	200	0	0.0	0.00
10	Pure Stevia - 1/4 tsp per week	0.1	g	Powder	Amazon	100	$14.96	$0.01	1000	0	0.0	0.00
11	Hershey's Cocoa Powder, Special Dark	5	g	Powder	Walmart	226	$2.98	$0.07	45	10	3.0	1.00
12	Canola Oil	59	ml	Liquid	Sams Club	4732	$9.48	$0.12	80	472	0.0	0.00
13	Xanthan Gum (4g/week)	0.5714285714285714	g	Powder	Amazon	454	$15.95	$0.02	794	2	0.4	0.00
	Total						$267.74	$5.33		2528	322.3	160.47
	Target									2524	316.0	158.00
	% Reached									100%	102%	102%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2524	2528	100%
Carbohydrates (g)	316	322.3	102%
Protein (g)	158	160.47	102%
Total Fat (g)	70	72.96	104%
Saturated Fat (g)	0	7.57
Monounsaturated Fat (g)	0	31.24
Polyunsaturated Fat (g)	0	15.54
Omega-3 Fatty Acids (g)	1.6	3.3	207%
Omega-6 Fatty Acids (g)	17	18.99	112%
Total Fiber (g)	28	38.5	138%
Soluble Fiber (g)	0	0.4
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	28.972

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7214	10000	240%
Vitamin B6 (mg)	1.3	33.9	100	2610%
Vitamin B12 (ug)	2.4	35.1		1464%
Vitamin C (mg)	90	193	2000	214%
Vitamin D (IU)	600	650	4000	108%
Vitamin E (IU)	20	31	1000	155%
Vitamin K (ug)	120	175		146%
Thiamin (mg)	1.2	37.652		3138%
Riboflavin (mg)	1.3	34.956		2689%
Niacin (mg)	16	33.421	35	209%
Folate (ug)	400	543	1000	136%
Pantothenic Acid (mg)	5	41.929		839%
Biotin (ug)	30	192		639%
Choline (mg)	550	1152.268	3500	210%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.83	2.5	183%
Chloride (g)	2.3	2.496	3.6	109%
Chromium (ug)	35	77		219%
Copper (mg)	0.9	2.065	10	229%
Iodine (ug)	150	284	1100	189%
Iron (mg)	8	32.213	45	403%
Magnesium (mg)	420	1261		300%
Manganese (mg)	2.3	3.288	11	143%
Molybdenum (ug)	45	48	2000	106%
Phosphorus (g)	0.7	2.614	4	373%
Potassium (g)	3.5	4.144		118%
Selenium (ug)	55	219	400	398%
Sodium (g)	1.5	2.01	2.3	134%
Sulfur (g)	2	7.44		372%
Zinc (mg)	11	31.2422	40	284%

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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	19 Jan '14
People Chow 3.0.2 - "Tortilla Perfection!" with olive oil	chris.bair	6 Jan '15	30 Jul '14
People Chow 3.0.2 - "Tortilla Perfection!" with canola oil & cocoa	chris.bair	31 Dec '14	29 Jul '15
This recipe	iScrtAznMan	29 Jul '15	29 Jul '15

Copy of People Chow 3.0.2 - "Tortilla Perfection!" with canola oil & cocoa

Nutrition Facts

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

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