Name: Joe Chow 0.2 - Get less fat
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 165g Masa harina; 180g ON Whey protein isolate; 23g GNC Mega Men® Sport - Vanilla Bean; 6g NOW Foods Calcium/magnesium 1000/500 mg; 7g Potassium Citrate; 2g Choline bitartrate; 3g Iodised Salt; 0.1g Pure Stevia - 1/4 tsp per week; 0.571g Xanthan Gum (4g/week); 50ml Extra Virgin Olive Oil; 0.5pill Now Foods MK-7 Vitamin K-2; 0.5pill Now Foods MK-4 Vitamin K-2; 4pill Nature Made Triple Omega; 1 tbsp Psyllium Husk Powder

Amount		Volume		Ingredient	$ / day	Source
165	g			Masa harina	$0.24	Walmart
180	g			ON Whey protein isolate	$3.91	Costco
23	g			GNC Mega Men® Sport - Vanilla Bean	$0.85	Amazon
6	g			NOW Foods Calcium/magnesium 1000/500 mg	$0.26	Amazon
7	g			Potassium Citrate	$0.19	Amazon
2	g			Choline bitartrate	$0.08	Amazon
3	g			Iodised Salt	$0.00	local
0.1	g			Pure Stevia - 1/4 tsp per week	$0.01	Amazon
0.571	g			Xanthan Gum (4g/week)	$0.03	Amazon
50	ml			Extra Virgin Olive Oil	$0.32	local
0.5	pill			Now Foods MK-7 Vitamin K-2	$0.09	Amazon
0.5	pill			Now Foods MK-4 Vitamin K-2	$0.05	Amazon
4	pill			Nature Made Triple Omega	$0.44	Amazon
20	g	1	tbsp	Psyllium Husk Powder	$0.41	Amazon
Amounts for: Total Daily Cost:					$6.89	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

35% Carb, 35% Protein, 30% Fat

Calories1901

% Daily Values*

101%

Total Carbohydrate168g

84%

Dietary Fiber 32g

101%

Protein168g

100%

Total Fat63g

Saturated Fat10g

Monounsaturated Fat33g

Polyunsaturated Fat9g

109%

Omega-3 Fatty Acids2g

209%

Omega-6 Fatty Acids8g

Cholesterol65mg

Calcium 138%	•	Vitamin A 161%
Chloride 90%	•	Vitamin B6 2518%
Chromium 219%	•	Vitamin B12 1331%
Copper 175%	•	Vitamin C 214%
Iodine 158%	•	Vitamin D 108%
Iron 193%	•	Vitamin E 209%
Magnesium 199%	•	Vitamin K 149%
Manganese 91%	•	Thiamin 2855%
Molybdenum 106%	•	Riboflavin 2470%
Phosphorus 94%	•	Niacin 200%
Potassium 111%	•	Folate 108%
Selenium 274%	•	Pantothenic Acid 662%
Sodium 149%	•	Biotin 639%
Sulfur 103%	•	Choline 153%
Zinc 172%

* Percent Daily Values are based on "fuzzylightbulb's, bro, 36, 1900 calories, get less fat". 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	165	g	Powder	Walmart	2000	$2.88	$0.24	12	602	125.9	15.35
2	ON Whey protein isolate	180	g	Powder	Costco	2900	$63.00	$3.91	16	681	14.6	145.95
3	GNC Mega Men® Sport - Vanilla Bean	23	g	Powder	Amazon	1080	$39.99	$0.85	47	83	9.6	6.39
4	NOW Foods Calcium/magnesium 1000/500 mg	6	g	Powder	Amazon	227	$9.73	$0.26	38	0	0.0	0.00
5	Potassium Citrate	7	g	Powder	Amazon	1000	$27.00	$0.19	143	0	0.0	0.00
6	Choline bitartrate	2	g	Powder	Amazon	500	$19.74	$0.08	250	0	0.0	0.00
7	Iodised Salt	3	g	Powder	local	1814	$0.98	$0.00	605	0	0.0	0.00
8	Pure Stevia - 1/4 tsp per week	0.1	g	Powder	Amazon	100	$14.96	$0.01	1000	0	0.0	0.00
9	Xanthan Gum (4g/week)	0.5714285714285714	g	Powder	Amazon	170	$8.95	$0.03	298	2	0.4	0.00
10	Extra Virgin Olive Oil	50	ml	Liquid	local	2000	$12.98	$0.32	40	406	0.0	0.00
11	Now Foods MK-7 Vitamin K-2	0.5	pill	Pill	Amazon	60	$10.69	$0.09	120	0	0.0	0.00
12	Now Foods MK-4 Vitamin K-2	0.5	pill	Pill	Amazon	100	$9.99	$0.05	200	0	0.0	0.00
13	Nature Made Triple Omega	4	pill	Pill	Amazon	180	$19.99	$0.44	45	60	0.0	0.00
14	Psyllium Husk Powder	20	g	Powder	Amazon	680	$13.94	$0.41	34	67	17.8	0.00
	Total						$254.82	$6.89		1901	168.2	167.68
	Target									1900	166.0	166.00
	% Reached									100%	101%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1900	1901		100%
Carbohydrates (g)	166	168.2		101%
Protein (g)	166	167.68		101%
Total Fat (g)	63	62.73		100%
Saturated Fat (g)	0	10.23
Monounsaturated Fat (g)	0	33.49
Polyunsaturated Fat (g)	0	8.83	21
Omega-3 Fatty Acids (g)	2	2.17	5	109%
Omega-6 Fatty Acids (g)	4	8.34		209%
Total Fiber (g)	38	32.1		84%
Soluble Fiber (g)	0	13.7
Insoluble Fiber (g)	0	2.2
Cholesterol (mg)	0	64.621

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4844	10000	161%
Vitamin B6 (mg)	1.3	32.7	100	2518%
Vitamin B12 (ug)	2.4	31.9		1331%
Vitamin C (mg)	90	193	2000	214%
Vitamin D (IU)	600	650	4000	108%
Vitamin E (IU)	20	42	1000	209%
Vitamin K (ug)	120	179		149%
Thiamin (mg)	1.2	34.254		2855%
Riboflavin (mg)	1.3	32.104		2470%
Niacin (mg)	16	31.944	1000	200%
Folate (ug)	400	431	1000	108%
Pantothenic Acid (mg)	5	33.099		662%
Biotin (ug)	30	192		639%
Choline (mg)	550	840.717	3500	153%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.38	2.5	138%
Chloride (g)	2.3	2.071	3.6	90%
Chromium (ug)	35	77		219%
Copper (mg)	0.9	1.575	10	175%
Iodine (ug)	150	237	1100	158%
Iron (mg)	8	15.4704	45	193%
Magnesium (mg)	420	834.3		199%
Manganese (mg)	2.3	2.103	11	91%
Molybdenum (ug)	45	48	2000	106%
Phosphorus (g)	0.7	0.66	4	94%
Potassium (g)	3.5	3.9		111%
Selenium (ug)	55	151	400	274%
Sodium (g)	1.5	2.233	2.3	149%
Sulfur (g)	2	2.05		103%
Zinc (mg)	11	18.9422	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	19 Jan '14
People Chow 3.0.2 - "Tortilla Perfection!" with olive oil	chris.bair	6 Jan '15	10 Aug '15
Joe Chow 0.1	fuzzylightbulb	16 Jun '16	6 Jan '20
This recipe	fuzzylightbulb	6 Jan '20	6 Jan '20

Joe Chow 0.2 - Get less fat

Nutrition Facts

Nutrient Profile: fuzzylightbulb's, bro, 36, 1900 calories, get less fatChange

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Nutrient Profile: fuzzylightbulb's, bro, 36, 1900 calories, get less fat Change