Men's Basic Complete Nutrition (Chocolate) - 1600 Weight LossTasty!

Last updated November 25, 2013 Copy
AmountIngredient$ / daySource
208gOat Flour/Powder$0.50Amazon
75gWhey Protien Isolate (Chocolate)$2.27Amazon
34gSoybean Oil$0.46Amazon
34gMega Men® Maximum Nutrition (Milk Chocolate)$1.33GNC
10gCocoa Powder (Hershey's)$0.13Local
6gPotassium Gluconate$0.19Amazon
5gMSM Sulfur Powder$0.47Amazon
3gIodised Salt$0.01Local
2gSalt Substitute (Potassium Chloride)$0.05Amazon
2gCholine Bitartrate$0.07Amazon
1gCalcium/Magnesium 1000/500 mg$0.04Amazon
Amounts for:
Total Daily Cost:
$5.53Add Ingredients
to Amazon Cart

I started with Max's Bachelor Chow.

https://www.completefoods.co/diy/recipes/basic-complete-soylent-bachelor-chow

The primary difference is the elimination of masa to reduce calories for weight loss. I also replaced some of the components for their chocolate flavored counterparts.

I have the same niacin overload; see Max's notes for the rationale. I've eliminated his chloride overload by reducing the salt and salt substitute and adding potassium gluconate.

Where data was available, prices are up-to-date and include shipping.

20131116 - Added cocoa powder for flavor; it merits the "Tasty" tag now.

Process: mix (with a blender is best) list of ingredients with water until mixture is approximately 64 fl. oz., best if refrigerated over-night before consuming. Can be consumed as 3-5 meals, or sipped throughout the day.

Nutrition Facts

Amount Per Day
42% Carb, 25% Protein, 33% Fat
Calories1574
% Daily Values*
108%
Total Carbohydrate162g
181%
Dietary Fiber 38g
102%
Protein96g
100%
Total Fat58g
Saturated Fat10g
Monounsaturated Fat14g
Polyunsaturated Fat26g
163%
Omega-3 Fatty Acids3g
140%
Omega-6 Fatty Acids24g
Cholesterol26mg
Calcium
104%
Vitamin A
167%
Chloride
121%
Vitamin B6
3862%
Chromium
343%
Vitamin B12
2083%
Copper
315%
Vitamin C
333%
Iodine
194%
Vitamin D
341%
Iron
130%
Vitamin E
181%
Magnesium
116%
Vitamin K
124%
Manganese
449%
Thiamin
4288%
Molybdenum
1091%
Riboflavin
3862%
Phosphorus
135%
Niacin
332%
Potassium
102%
Folate
117%
Selenium
492%
Pantothenic Acid
1008%
Sodium
101%
Biotin
1000%
Sulfur
107%
Choline
162%
Zinc
288%
 
* Percent Daily Values are based on "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
Oat Flour/Powder
208
gPowderAmazon22680
$54.48
$0.50
109840137.331.20
2
Whey Protien Isolate (Chocolate)
75
gPowderAmazon2277
$69.01
$2.27
302734.556.82
3
Soybean Oil
34
gLiquidAmazon907
$12.16
$0.46
273010.00.00
4
Mega Men® Maximum Nutrition (Milk Chocolate)
34
gPowderGNC1020
$39.99
$1.33
3010014.06.00
5
Cocoa Powder (Hershey's)
10
gPowderLocal226
$2.98
$0.13
23606.02.00
6
Potassium Gluconate
6
gPowderAmazon454
$14.64
$0.19
7600.00.00
7
MSM Sulfur Powder
5
gPowderAmazon200
$18.84
$0.47
4000.00.00
8
Iodised Salt
3
gPowderLocal500
$0.90
$0.01
16700.00.00
9
Salt Substitute (Potassium Chloride)
2
gPowderAmazon532
$12.44
$0.05
26600.00.00
10
Choline Bitartrate
2
gPowderAmazon500
$18.24
$0.07
25000.00.00
11
Calcium/Magnesium 1000/500 mg
1
gPowderAmazon227
$9.99
$0.04
22700.00.00
Total
$253.67
$5.53
1574161.896.02
Target
1500150.094.00
% Reached
105%108%102%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange
MacroTargetRecipeMax%
Calories (kcal)15001574105%
Carbohydrates (g)150161.8108%
Protein (g)9496.02102%
Total Fat (g)5858.06100%
Saturated Fat (g)010.4
Monounsaturated Fat (g)013.78
Polyunsaturated Fat (g)026.48
Omega-3 Fatty Acids (g)1.62.61163%
Omega-6 Fatty Acids (g)1723.77140%
Total Fiber (g)2138.1181%
Soluble Fiber (g)015.2
Insoluble Fiber (g)018.8
Cholesterol (mg)026.364
VitaminsTargetRecipeMax%
Vitamin A (IU)3000500010000167%
Vitamin B6 (mg)1.350.21003862%
Vitamin B12 (ug)2.4502083%
Vitamin C (mg)903002000333%
Vitamin D (IU)60020444000341%
Vitamin E (IU)20361000181%
Vitamin K (ug)120149124%
Thiamin (mg)1.251.4564288%
Riboflavin (mg)1.350.2083862%
Niacin (mg)1653.1235332%
Folate (ug)4004671000117%
Pantothenic Acid (mg)550.4161008%
Biotin (ug)303001000%
Choline (mg)550892.1923500162%
MineralsTargetRecipeMax%
Calcium (g)11.042.5104%
Chloride (g)2.32.7833.6121%
Chromium (ug)35120343%
Copper (mg)0.92.83210315%
Iodine (ug)1502911100194%
Iron (mg)810.414545130%
Magnesium (mg)420488.4116%
Manganese (mg)2.310.3211449%
Molybdenum (ug)4549120001091%
Phosphorus (g)0.70.9424135%
Potassium (g)3.53.569102%
Selenium (ug)55271400492%
Sodium (g)1.51.5082.3101%
Sulfur (g)22.15107%
Zinc (mg)1131.65640288%

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