Name: Frankz's People Chow - 2000
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 176g Masa harina; 150g Oat Flour/Powder; 80g Now Foods 100% Whey Protein Isolate; 30ml Extra Virgin Olive Oil; 18g Coconut Oil; 9.5g Now Foods Psyllium Husk Powder; 0g ********** ********** **********; 1pill Kirkland Signature Adults 50+ Mature Multi; 1pill Vitamin D3; 1pill Vitamin K-2; 1.2g Choline bitartrate; 0.4g Calcium Citrate; 2.4g NoSalt salt substitute; 2g table salt - non-iodized; 1.9g Sodium Bicarbonate, aka Baking Soda; 0g ********** ********** **********; 0.5g Xanthan Gum; 0.5g Stevia Powder; 0g ********** ********** **********; 2.4g Choline bitartrate; 2g Creatine Monohydrate; 0.6g Acetyl L-Carnitine (ALCAR); 0.3g Alpha Lipoic Acid (ALA); 0.5g Taurine; 2g L-Citrulline; 0g ********** ********** **********

Amount		Ingredient	$ / day	Source
176	g	Masa harina	$0.25	Walmart
150	g	Oat Flour/Powder	$0.38	Amazon
80	g	Now Foods 100% Whey Protein Isolate	$1.84	Pharmaca.com
30	ml	Extra Virgin Olive Oil	$0.18	Walmart
18	g	Coconut Oil	$0.22	Swanson
9.5	g	Now Foods Psyllium Husk Powder	$0.20	Amazon
0	g	******** ****** ********	$0.00
1	pill	Kirkland Signature Adults 50+ Mature Multi	$0.04	Amazon
1	pill	Vitamin D3	$0.02	Walmart
1	pill	Vitamin K-2	$0.07	Walmart
1.2	g	Choline bitartrate	$0.05	Amazon
0.4	g	Calcium Citrate	$0.02	Amazon
2.4	g	NoSalt salt substitute	$0.04	Walmart
2	g	table salt - non-iodized	$0.00	Walmart
1.9	g	Sodium Bicarbonate, aka Baking Soda	$0.00	Walmart
0	g	******** ****** ********	$0.00
0.5	g	Xanthan Gum	$0.02	Amazon
0.5	g	Stevia Powder	$0.04	Amazon
0	g	******** ****** ********	$0.00
2.4	g	Choline bitartrate	$0.08	PowderCity.com
2	g	Creatine Monohydrate	$0.02	PowderCity.com
0.6	g	Acetyl L-Carnitine (ALCAR)	$0.03	PowderCity.com
0.3	g	Alpha Lipoic Acid (ALA)	$0.04	PowderCity.com
0.5	g	Taurine	$0.02	PowderCity.com
2	g	L-Citrulline	$0.09	PowderCity.com
0	g	******** ****** ********	$0.00
Amounts for: Total Daily Cost:			$3.67	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 22% Protein, 30% Fat

Calories1999

% Daily Values*

101%

Total Carbohydrate242g

102%

Dietary Fiber 29g

100%

Protein110g

101%

Total Fat67g

Saturated Fat23g

Monounsaturated Fat27g

Polyunsaturated Fat11g

17%

Omega-3 Fatty Acids0.52g

89%

Omega-6 Fatty Acids11g

Cholesterol14mg

Calcium 108%	•	Vitamin A 84%
Chloride 105%	•	Vitamin B6 307%
Chromium 129%	•	Vitamin B12 1042%
Copper 202%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 150%
Iron 123%	•	Vitamin E 279%
Magnesium 102%	•	Vitamin K 126%
Manganese 395%	•	Thiamin 245%
Molybdenum 767%	•	Riboflavin 155%
Phosphorus 167%	•	Niacin 157%
Potassium 102%	•	Folate 150%
Selenium 238%	•	Pantothenic Acid 213%
Sodium 104%	•	Biotin 100%
Sulfur	•	Choline 279%
Zinc 172%

* Percent Daily Values are based on "Frankz's US DRI, male 51-70, 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	176	g	Powder	Walmart	2000	$2.88	$0.25	11	642	134.3	16.33
2	Oat Flour/Powder	150	g	Powder	Amazon	22680	$56.98	$0.38	151	606	99.0	22.50
3	Now Foods 100% Whey Protein Isolate	80	g	Powder	Pharmaca.com	4540	$104.49	$1.84	57	314	0.0	71.43
4	Extra Virgin Olive Oil	30	ml	Liquid	Walmart	2980	$17.98	$0.18	99	243	0.0	0.00
5	Coconut Oil	18	g	Paste	Swanson	1530	$18.99	$0.22	85	155	0.0	0.00
6	Now Foods Psyllium Husk Powder	9.5	g	Powder	Amazon	680	$14.59	$0.20	72	36	8.4	0.00
7	******** ****** ********	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
8	Kirkland Signature Adults 50+ Mature Multi	1	pill	Pill	Amazon	400	$16.10	$0.04	400	0	0.0	0.00
9	Vitamin D3	1	pill	Pill	Walmart	200	$3.98	$0.02	200	0	0.0	0.00
10	Vitamin K-2	1	pill	Pill	Walmart	100	$7.38	$0.07	100	0	0.0	0.00
11	Choline bitartrate	1.2	g	Powder	Amazon	500	$21.96	$0.05	417	0	0.0	0.00
12	Calcium Citrate	0.4	g	Powder	Amazon	250	$12.96	$0.02	625	0	0.0	0.00
13	NoSalt salt substitute	2.4	g	Powder	Walmart	311	$4.98	$0.04	130	0	0.0	0.00
14	table salt - non-iodized	2	g	Powder	Walmart	737	$0.44	$0.00	369	0	0.0	0.00
15	Sodium Bicarbonate, aka Baking Soda	1.9	g	Powder	Walmart	454	$0.78	$0.00	239	0	0.0	0.00
16	******** ****** ********	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
17	Xanthan Gum	0.5	g	Powder	Amazon	454	$15.95	$0.02	908	2	0.4	0.00
18	Stevia Powder	0.5	g	Powder	Amazon	500	$42.96	$0.04	1000	0	0.0	0.00
19	******** ****** ********	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
20	Choline bitartrate	2.4	g	Powder	PowderCity.com	500	$15.75	$0.08	208	0	0.0	0.00
21	Creatine Monohydrate	2	g	Powder	PowderCity.com	1000	$10.87	$0.02	500	0	0.0	0.00
22	Acetyl L-Carnitine (ALCAR)	0.6	g	Powder	PowderCity.com	250	$13.72	$0.03	417	0	0.0	0.00
23	Alpha Lipoic Acid (ALA)	0.3	g	Powder	PowderCity.com	100	$14.25	$0.04	333	0	0.0	0.00
24	Taurine	0.5	g	Powder	PowderCity.com	100	$3.03	$0.02	200	0	0.0	0.00
25	L-Citrulline	2	g	Powder	PowderCity.com	500	$23.05	$0.09	250	0	0.0	0.00
26	******** ****** ********	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
	Total						$424.07	$3.67		1999	242.1	110.26
	Target									2003	240.0	110.00
	% Reached									100%	101%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2003	1999	100%
Carbohydrates (g)	240	242.1	101%
Protein (g)	110	110.26	100%
Total Fat (g)	67	67.41	101%
Saturated Fat (g)	0	22.71
Monounsaturated Fat (g)	0	27.24
Polyunsaturated Fat (g)	0	11.21
Omega-3 Fatty Acids (g)	3	0.52	17%
Omega-6 Fatty Acids (g)	12	10.73	89%
Total Fiber (g)	28	28.5	102%
Soluble Fiber (g)	0	13
Insoluble Fiber (g)	0	15.5
Cholesterol (mg)	0	14.286

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2509	10000	84%
Vitamin B6 (mg)	1.3	4	100	307%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	900	4000	150%
Vitamin E (IU)	20	56	1000	279%
Vitamin K (ug)	120	151		126%
Thiamin (mg)	1.2	2.942		245%
Riboflavin (mg)	1.3	2.021		155%
Niacin (mg)	16	25.126	35	157%
Folate (ug)	400	599	1000	150%
Pantothenic Acid (mg)	5	10.638		213%
Biotin (ug)	30	30		100%
Choline (mg)	550	1536.299	3500	279%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.08	2.5	108%
Chloride (g)	2.3	2.42	3.6	105%
Chromium (ug)	35	45		129%
Copper (mg)	0.9	1.817	10	202%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	9.8452	45	123%
Magnesium (mg)	420	429.7		102%
Manganese (mg)	2.3	9.087	11	395%
Molybdenum (ug)	45	345	2000	767%
Phosphorus (g)	0.7	1.166	4	167%
Potassium (g)	2.7	2.757		102%
Selenium (ug)	55	131	400	238%
Sodium (g)	1.5	1.557	2.3	104%
Sulfur (g)	0	2.93
Zinc (mg)	11	18.968	40	172%

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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	22 Mar '14
This recipe	Frankz	15 Jun '15	3 Sep '14
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People Chow Value Complete I	Frankz	28 Jan '15	7 Sep '14
People Chow Value Complete II	Frankz	28 Jan '15	4 Sep '14
People Chow Value Complete III	Frankz	28 Jan '15	18 Jan '15
People Chow Value Complete IV	Frankz	28 Jan '15	20 Jan '15
People Chow Value Complete II+, 3000cal	Frankz	28 Jan '15	23 Jan '15

Frankz's People Chow - 2000 Private

Nutrition Facts

Nutrient Profile: Frankz's US DRI, male 51-70, 2000 calories Change

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Frankz's People Chow - 2000 Private

Nutrition Facts

Nutrient Profile: Frankz's US DRI, male 51-70, 2000 caloriesChange

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Nutrient Profile: Frankz's US DRI, male 51-70, 2000 calories Change