Name: Low Cal 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: 245g Masa harina; 55g 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; 20ml Canola Oil; 0.429g Xanthan Gum (3g/week)

Amount		Ingredient	$ / day	Source
245	g	Masa harina	$0.35	Walmart
55	g	NOW Whey Protein Isolate (also comes in smaller sizes)	$1.33	Bodybuilding.com
23	g	GNC Mega Men® Sport - Vanilla Bean	$0.90	GNC
6	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.44	Amazon
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	$0.10	Amazon
0.5	pill	Now Foods MK-4 Vitamin K-2	$0.05	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
20	ml	Canola Oil	$0.04	Sams Club
0.429	g	Xanthan Gum (3g/week)	$0.02	Amazon
Amounts for: Total Daily Cost:			$3.56	Add Ingredients to Amazon Cart

http://www.thebairs.net/product/low-cal-people-chow-for-olive-oil-1-week-2/

Nutrition Facts

Amount Per Day

58% Carb, 23% Protein, 19% Fat

Calories1358

% Daily Values*

80%

Total Carbohydrate201g

91%

Dietary Fiber 26g

93%

Protein79g

47%

Total Fat30g

Saturated Fat4g

Monounsaturated Fat11g

Polyunsaturated Fat5g

74%

Omega-3 Fatty Acids1g

49%

Omega-6 Fatty Acids8g

Cholesterol21mg

Calcium 126%	•	Vitamin A 188%
Chloride 109%	•	Vitamin B6 2549%
Chromium 219%	•	Vitamin B12 1387%
Copper 194%	•	Vitamin C 214%
Iodine 189%	•	Vitamin D 108%
Iron 251%	•	Vitamin E 116%
Magnesium 224%	•	Vitamin K 133%
Manganese 109%	•	Thiamin 2951%
Molybdenum 106%	•	Riboflavin 2561%
Phosphorus 182%	•	Niacin 204%
Potassium 95%	•	Folate 118%
Selenium 321%	•	Pantothenic Acid 734%
Sodium 123%	•	Biotin 639%
Sulfur 171%	•	Choline 176%
Zinc 216%

* Percent Daily Values are based on "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	245	g	Powder	Walmart	2000	$2.88	$0.35	8	894	186.9	22.79
2	NOW Whey Protein Isolate (also comes in smaller sizes)	55	g	Powder	Bodybuilding.com	4536	$109.96	$1.33	82	209	1.1	48.95
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	Amazon	227	$16.49	$0.44	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	$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	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	20	ml	Liquid	Sams Club	4732	$9.48	$0.04	237	160	0.0	0.00
13	Xanthan Gum (3g/week)	0.4285714285714286	g	Powder	Amazon	454	$17.95	$0.02	1058	1	0.3	0.00
	Total						$286.91	$3.56		1358	200.9	79.12
	Target									2000	250.0	85.00
	% Reached									68%	80%	93%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1358	68%
Carbohydrates (g)	250	200.9	80%
Protein (g)	85	79.12	93%
Total Fat (g)	65	30.48	47%
Saturated Fat (g)		3.59
Monounsaturated Fat (g)		10.59
Polyunsaturated Fat (g)		5.27
Omega-3 Fatty Acids (g)	1.6	1.18	74%
Omega-6 Fatty Acids (g)	17	8.26	49%
Total Fiber (g)	28	25.6	91%
Soluble Fiber (g)		0.3
Insoluble Fiber (g)		0
Cholesterol (mg)	0	21.472

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5644	10000	188%
Vitamin B6 (mg)	1.3	33.1	100	2549%
Vitamin B12 (ug)	2.4	33.3		1387%
Vitamin C (mg)	90	193	2000	214%
Vitamin D (IU)	600	650	4000	108%
Vitamin E (IU)	20	23	1000	116%
Vitamin K (ug)	120	159		133%
Thiamin (mg)	1.2	35.408		2951%
Riboflavin (mg)	1.3	33.291		2561%
Niacin (mg)	16	32.569	35	204%
Folate (ug)	400	473	1000	118%
Pantothenic Acid (mg)	5	36.693		734%
Biotin (ug)	30	192		639%
Choline (mg)	550	970.695	3500	176%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.26	2.5	126%
Chloride (g)	2.3	2.496	3.6	109%
Chromium (ug)	35	77		219%
Copper (mg)	0.9	1.746	10	194%
Iodine (ug)	150	284	1100	189%
Iron (mg)	8	20.0615	45	251%
Magnesium (mg)	420	942		224%
Manganese (mg)	2.3	2.503	11	109%
Molybdenum (ug)	45	48	2000	106%
Phosphorus (g)	0.7	1.273	4	182%
Potassium (g)	3.5	3.315		95%
Selenium (ug)	55	177	400	321%
Sodium (g)	1.5	1.839	2.3	123%
Sulfur (g)	2	3.42		171%
Zinc (mg)	11	23.7812	40	216%

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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	26 Aug '14
This recipe	chris.bair	31 Dec '14	26 Aug '14
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Low Cal People Chow 3.0.2 - "Tortilla Perfection!" with canola oil & cocoa

Nutrition Facts

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

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