Name: Copy of Really Low Cal People Chow 3.0.1 - "Tortilla Perfection!" with olive oil
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 140g Masa harina; 143g NOW Whey Protein Isolate; 20g 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; 56ml Extra Virgin Olive Oil; 22g Bob's Red Mill Chia Seeds; 5g Spectrum Organic Coconut Oil

Amount		Ingredient	$ / day	Source
140	g	Masa harina	$0.20	Walmart
143	g	NOW Whey Protein Isolate	$3.78	Amazon
20	g	GNC Mega Men® Sport - Vanilla Bean	$0.79	GNC
6	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.44	Amazon
6	g	Potassium Citrate	$0.30	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	$0.10	Amazon
0.5	pill	Now Foods MK-4 Vitamin K-2	$0.05	Amazon
56	ml	Extra Virgin Olive Oil	$0.36	local
22	g	Bob's Red Mill Chia Seeds	$0.30	Amazon (S)
5	g	Spectrum Organic Coconut Oil	$0.08	Walmart
Amounts for: Total Daily Cost:			$6.48	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

29% Carb, 34% Protein, 37% Fat

Calories1729

% Daily Values*

85%

Total Carbohydrate127g

130%

Dietary Fiber 27g

159%

Protein149g

124%

Total Fat72g

Saturated Fat14g

Monounsaturated Fat38g

Polyunsaturated Fat11g

274%

Omega-3 Fatty Acids4g

51%

Omega-6 Fatty Acids9g

Cholesterol28mg

Calcium 165%	•	Vitamin A 140%
Chloride 108%	•	Vitamin B6 2195%
Chromium 190%	•	Vitamin B12 1303%
Copper 182%	•	Vitamin C 187%
Iodine 181%	•	Vitamin D 100%
Iron 171%	•	Vitamin E 121%
Magnesium 254%	•	Vitamin K 147%
Manganese 105%	•	Thiamin 2497%
Molybdenum 93%	•	Riboflavin 2372%
Phosphorus 341%	•	Niacin 196%
Potassium 100%	•	Folate 108%
Selenium 329%	•	Pantothenic Acid 733%
Sodium 125%	•	Biotin 556%
Sulfur 365%	•	Choline 211%
Zinc 239%

* Percent Daily Values are based on "Copy of U.S. government DRI, male 19-50, 1500 calories, low carb". 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	140	g	Powder	Walmart	2000	$2.88	$0.20	14	511	106.8	13.02
2	NOW Whey Protein Isolate	143	g	Powder	Amazon	4536	$119.82	$3.78	32	543	2.9	127.27
3	GNC Mega Men® Sport - Vanilla Bean	20	g	Powder	GNC	1080	$42.49	$0.79	54	72	8.3	5.56
4	NOW Foods Calcium/magnesium 1000/500 mg	6	g	Powder	Amazon	227	$16.49	$0.44	38	0	0.0	0.00
5	Potassium Citrate	6	g	Powder	Amazon	500	$24.96	$0.30	83	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	$19.74	$0.08	250	0	0.0	0.00
8	Now Foods MK-7 Vitamin K-2	0.5	pill	Pill	Amazon	60	$12.01	$0.10	120	0	0.0	0.00
9	Now Foods MK-4 Vitamin K-2	0.5	pill	Pill	Amazon	100	$9.99	$0.05	200	0	0.0	0.00
10	Extra Virgin Olive Oil	56	ml	Liquid	local	2000	$12.98	$0.36	36	454	0.0	0.00
11	Bob's Red Mill Chia Seeds	22	g	Powder	Amazon (S)	1812	$25.01	$0.30	82	107	9.3	3.64
12	Spectrum Organic Coconut Oil	5	g	Paste	Walmart	414	$6.98	$0.08	83	41	0.0	0.00
	Total						$294.33	$6.48		1729	127.3	149.48
	Target									1500	150.0	94.00
	% Reached									115%	85%	159%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1729	115%
Carbohydrates (g)	150	127.3	85%
Protein (g)	94	149.48	159%
Total Fat (g)	58	71.84	124%
Saturated Fat (g)	0	13.86
Monounsaturated Fat (g)	0	38.35
Polyunsaturated Fat (g)	0	10.62
Omega-3 Fatty Acids (g)	1.6	4.39	274%
Omega-6 Fatty Acids (g)	17	8.7	51%
Total Fiber (g)	21	27.3	130%
Soluble Fiber (g)	0	1.2
Insoluble Fiber (g)	0	7.9
Cholesterol (mg)	0	28.189

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4190	10000	140%
Vitamin B6 (mg)	1.3	28.5	100	2195%
Vitamin B12 (ug)	2.4	31.3		1303%
Vitamin C (mg)	90	168	2000	187%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	24	1000	121%
Vitamin K (ug)	120	176		147%
Thiamin (mg)	1.2	29.961		2497%
Riboflavin (mg)	1.3	30.835		2372%
Niacin (mg)	16	31.345	35	196%
Folate (ug)	400	432	1000	108%
Pantothenic Acid (mg)	5	36.646		733%
Biotin (ug)	30	167		556%
Choline (mg)	550	1158.07	3500	211%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.65	2.5	165%
Chloride (g)	2.3	2.483	3.6	108%
Chromium (ug)	35	67		190%
Copper (mg)	0.9	1.636	10	182%
Iodine (ug)	150	271	1100	181%
Iron (mg)	8	13.6822	45	171%
Magnesium (mg)	420	1067.7		254%
Manganese (mg)	2.3	2.41	11	105%
Molybdenum (ug)	45	42	2000	93%
Phosphorus (g)	0.7	2.39	4	341%
Potassium (g)	3.5	3.496		100%
Selenium (ug)	55	181	400	329%
Sodium (g)	1.5	1.875	2.3	125%
Sulfur (g)	2	7.31		365%
Zinc (mg)	11	26.2539	40	239%

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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	28 Aug '14
Really Low Cal People Chow 3.0.1 - "Tortilla Perfection!" with olive oil	chris.bair	28 Aug '14	12 Jan '15
This recipe	lkmillerick	12 Jan '15	12 Jan '15
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Copy of Really Low Cal People Chow 3.0.1 - "Tortilla Perfection!" with olive oil

Nutrition Facts

Nutrient Profile: Copy of U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: Copy of U.S. government DRI, male 19-50, 1500 calories, low carb Change