Name: Liberation Chow v3
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 180g Oat Flour/Powder; 200g Masa harina; 130g Soy protein isolate; 40ml Extra Virgin Olive Oil; 35g Chia Seeds; 3pill AOR Ortho Core; 3pill Deva Vegan Vitamins Vegan Cal-Mag Plus 90 tab ( Multi-Pack); 1.6g Iodised Salt; 3g Potassium chloride; 2g Choline bitartrate; 2g Jarrow Formulas, MSM Sulfur Powder; 50g Maltodextrin (from corn); 25g Rice protein powder; 1pill Vitamin E; 500g Banana

Amount		Ingredient	$ / day	Source
180	g	Oat Flour/Powder	$1.43	Amazon
200	g	Masa harina	$1.45	Amazon
130	g	Soy protein isolate	$2.04	Amazon
40	ml	Extra Virgin Olive Oil	$0.77	Amazon
35	g	Chia Seeds	$0.58	Amazon
3	pill	AOR Ortho Core	$0.90	Amazon
3	pill	Deva Vegan Vitamins Vegan Cal-Mag Plus 90 tab ( Multi-Pack)	$0.10	Amazon
1.6	g	Iodised Salt	$0.02	Amazon
3	g	Potassium chloride	$0.09	Amazon
2	g	Choline bitartrate	$0.02	Amazon
2	g	Jarrow Formulas, MSM Sulfur Powder	$0.07	Amazon
50	g	Maltodextrin (from corn)	$0.43	Amazon
25	g	Rice protein powder	$0.64	Amazon
1	pill	Vitamin E	$0.08	Amazon
500	g	Banana	$2.00	Local
Amounts for: Total Daily Cost:			$10.62	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

56% Carb, 22% Protein, 22% Fat

Calories3122

% Daily Values*

140%

Total Carbohydrate463g

140%

Dietary Fiber 53g

111%

Protein182g

108%

Total Fat80g

Saturated Fat11g

Monounsaturated Fat33g

Polyunsaturated Fat18g

433%

Omega-3 Fatty Acids7g

298%

Omega-6 Fatty Acids15g

Cholesterol0mg

Calcium 155%	•	Vitamin A 274%
Chloride 104%	•	Vitamin B6 4070%
Chromium 143%	•	Vitamin B12 > 13479%
Copper 640%	•	Vitamin C 150%
Iodine 100%	•	Vitamin D 133%
Iron 570%	•	Vitamin E 1090%
Magnesium 231%	•	Vitamin K 109%
Manganese 497%	•	Thiamin 732%
Molybdenum 850%	•	Riboflavin 159%
Phosphorus 406%	•	Niacin 397%
Potassium 194%	•	Folate 211%
Selenium 221%	•	Pantothenic Acid 1071%
Sodium 149%	•	Biotin 500%
Sulfur 157%	•	Choline 180%
Zinc 203%

* Percent Daily Values are based on "Copy of CogDancer's U.S. government DRI, male 19-50, 2400 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	Oat Flour/Powder	180	g	Powder	Amazon	2492	$19.77	$1.43	14	727	118.8	27.00
2	Masa harina	200	g	Powder	Amazon	2720	$19.75	$1.45	14	730	152.6	18.60
3	Soy protein isolate	130	g	Powder	Amazon	3172	$49.85	$2.04	24	442	12.3	106.60
4	Extra Virgin Olive Oil	40	ml	Liquid	Amazon	907	$17.54	$0.77	23	325	0.0	0.00
5	Chia Seeds	35	g	Powder	Amazon	1812	$29.99	$0.58	52	171	15.4	5.50
6	AOR Ortho Core	3	pill	Pill	Amazon	180	$54.00	$0.90	60	0	0.0	0.00
7	Deva Vegan Vitamins Vegan Cal-Mag Plus 90 tab ( Multi-Pack)	3	pill	Pill	Amazon	227	$7.82	$0.10	76	0	0.0	0.00
8	Iodised Salt	1.6	g	Powder	Amazon	907	$8.75	$0.02	567	0	0.0	0.00
9	Potassium chloride	3	g	Powder	Amazon	227	$6.81	$0.09	76	0	0.0	0.00
10	Choline bitartrate	2	g	Powder	Amazon	500	$4.99	$0.02	250	0	0.0	0.00
11	Jarrow Formulas, MSM Sulfur Powder	2	g	Powder	Amazon	454	$16.20	$0.07	227	0	0.0	0.00
12	Maltodextrin (from corn)	50	g	Powder	Amazon	3175	$26.99	$0.43	64	191	47.4	0.00
13	Rice protein powder	25	g	Powder	Amazon	1361	$34.99	$0.64	54	92	2.5	19.17
14	Vitamin E	1	pill	Pill	Amazon	100	$7.69	$0.08	100	0	0.0	0.00
15	Banana	500	g	Paste	Local	125	$0.50	$2.00	0	444	114.2	5.56
	Total						$305.64	$10.62		3122	463.2	182.42
	Target									2647	331.0	165.00
	% Reached									118%	140%	111%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2647	3122	118%
Carbohydrates (g)	331	463.2	140%
Protein (g)	165	182.42	111%
Total Fat (g)	74	79.91	108%
Saturated Fat (g)	0	10.74
Monounsaturated Fat (g)	0	32.98
Polyunsaturated Fat (g)	0	18.37
Omega-3 Fatty Acids (g)	1.6	6.92	433%
Omega-6 Fatty Acids (g)	5	14.92	298%
Total Fiber (g)	38	53.1	140%
Soluble Fiber (g)	0	8.7
Insoluble Fiber (g)	0	16.2
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8230	10000	274%
Vitamin B6 (mg)	1.3	52.9	100	4070%
Vitamin B12 (ug)	2.4	323.5		> 5000%
Vitamin C (mg)	90	135	2000	150%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	218	1000	1090%
Vitamin K (ug)	120	131		109%
Thiamin (mg)	1.2	8.782		732%
Riboflavin (mg)	1.3	2.068		159%
Niacin (mg)	16	63.533	35	397%
Folate (ug)	400	845	1000	211%
Pantothenic Acid (mg)	5	53.538		1071%
Biotin (ug)	30	150		500%
Choline (mg)	550	990.019	3500	180%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.55	2.5	155%
Chloride (g)	2.3	2.388	3.6	104%
Chromium (ug)	35	50		143%
Copper (mg)	0.9	5.757	10	640%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	45.619	45	570%
Magnesium (mg)	420	969.9		231%
Manganese (mg)	2.3	11.433	11	497%
Molybdenum (ug)	45	383	2000	850%
Phosphorus (g)	0.7	2.843	4	406%
Potassium (g)	3.5	6.776		194%
Selenium (ug)	55	122	400	221%
Sodium (g)	1.5	2.239	2.3	149%
Sulfur (g)	2	3.14		157%
Zinc (mg)	11	22.2767	40	203%

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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
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Liberation Chow	vacuoustruth	16 Mar '15	2 Jun '14
This recipe	CogDancer	4 Jul '14	2 Jun '14

Liberation Chow v3

Nutrition Facts

Nutrient Profile: Copy of CogDancer's U.S. government DRI, male 19-50, 2400 caloriesChange

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Nutrient Profile: Copy of CogDancer's U.S. government DRI, male 19-50, 2400 calories Change