Name: People Chow 3.0.1 - Australian Sources
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 340g Masa harina; 76g Protein (WPI); 23g GNC Mega Men® Maximum Nutrition - Vanilla Bean; 13g Potassium Gluconate; 2g Choline bitartrate; 4g Iodised Salt; 55ml Canola Oil

Amount		Ingredient	$ / day	Source
340	g	Masa harina	$2.04	iHerb
76	g	Protein (WPI)	$2.24	Bulk Nutrients
23	g	GNC Mega Men® Maximum Nutrition - Vanilla Bean	$1.84	FishPond
13	g	Potassium Gluconate	$0.37	iHerb
2	g	Choline bitartrate	$0.18	iHerb
4	g	Iodised Salt	$0.02	Woolworths
55	ml	Canola Oil	$0.14	Woolworths
Amounts for: Total Daily Cost:			$6.83	Add Ingredients to Amazon Cart

Amazon wont ship ingredients to Australia.... but that shan't stop us Aussies mungin' on some People Chow!

The GNC suppliment is a royal pain. Have o use an online importer to source that... :/

I have tweaked the recipe a little.... I think there's too much magnesium in 3.0.1 and I don't fancy runny bottom. Unfortunately, dropping the calcium/magnesium drops the Vitamin D level a bit - but is still above the Australian RDI

I can't find a viable source of Soybean oil in Aus, so canola will have to substitute. I'll likely drop the canola a little and take Fish Oil tabs as well.

Is a nice simple recipe! Cost is up a bit on US prices.... but is still a dirt cheap way to fuel the body....!

Nutrition Facts

Amount Per Day

50% Carb, 19% Protein, 31% Fat

Calories2014

% Daily Values*

103%

Total Carbohydrate256g

96%

Dietary Fiber 27g

113%

Protein96g

107%

Total Fat70g

Saturated Fat5g

Monounsaturated Fat32g

Polyunsaturated Fat16g

210%

Omega-3 Fatty Acids3g

108%

Omega-6 Fatty Acids18g

Cholesterol23mg

Calcium 118%	•	Vitamin A 229%
Chloride 109%	•	Vitamin B6 2726%
Chromium 232%	•	Vitamin B12 1409%
Copper 223%	•	Vitamin C 226%
Iodine 193%	•	Vitamin D 225%
Iron 313%	•	Vitamin E 162%
Magnesium 105%	•	Vitamin K 65%
Manganese 151%	•	Thiamin 3209%
Molybdenum 113%	•	Riboflavin 2627%
Phosphorus 109%	•	Niacin 211%
Potassium 104%	•	Folate 92%
Selenium 425%	•	Pantothenic Acid 723%
Sodium 125%	•	Biotin 676%
Sulfur 153%	•	Choline 156%
Zinc 211%

* 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	340	g	Powder	iHerb	680	$4.09	$2.04	2	1172	246.2	23.45
2	Protein (WPI)	76	g	Powder	Bulk Nutrients	2000	$59.00	$2.24	26	288	0.7	68.40
3	GNC Mega Men® Maximum Nutrition - Vanilla Bean	23	g	Powder	FishPond	1080	$86.22	$1.84	47	68	9.5	4.06
4	Potassium Gluconate	13	g	Powder	iHerb	454	$12.96	$0.37	35	0	0.0	0.00
5	Choline bitartrate	2	g	Powder	iHerb	250	$22.86	$0.18	125	0	0.0	0.00
6	Iodised Salt	4	g	Powder	Woolworths	750	$3.11	$0.02	188	0	0.0	0.00
7	Canola Oil	55	ml	Liquid	Woolworths	2000	$4.99	$0.14	36	486	0.0	0.00
	Total						$193.23	$6.83		2014	256.4	95.91
	Target									2000	250.0	85.00
	% Reached									101%	103%	113%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2014	101%
Carbohydrates (g)	250	256.4	103%
Protein (g)	85	95.91	113%
Total Fat (g)	65	69.65	107%
Saturated Fat (g)	0	4.98
Monounsaturated Fat (g)	0	32.34
Polyunsaturated Fat (g)	0	16.44
Omega-3 Fatty Acids (g)	1.6	3.36	210%
Omega-6 Fatty Acids (g)	17	18.33	108%
Total Fiber (g)	28	26.8	96%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	23.068

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6858	10000	229%
Vitamin B6 (mg)	1.3	35.4	100	2726%
Vitamin B12 (ug)	2.4	33.8		1409%
Vitamin C (mg)	90	204	2000	226%
Vitamin D (IU)	600	1353	4000	225%
Vitamin E (IU)	20	32	1000	162%
Vitamin K (ug)	120	79		65%
Thiamin (mg)	1.2	38.513		3209%
Riboflavin (mg)	1.3	34.152		2627%
Niacin (mg)	16	33.824	35	211%
Folate (ug)	400	369	1000	92%
Pantothenic Acid (mg)	5	36.168		723%
Biotin (ug)	30	203		676%
Choline (mg)	550	856.185	3500	156%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.18	2.5	118%
Chloride (g)	2.3	2.501	3.6	109%
Chromium (ug)	35	81		232%
Copper (mg)	0.9	2.011	10	223%
Iodine (ug)	150	289	1100	193%
Iron (mg)	8	25.0691	45	313%
Magnesium (mg)	420	441.6		105%
Manganese (mg)	2.3	3.475	11	151%
Molybdenum (ug)	45	51	2000	113%
Phosphorus (g)	0.7	0.762	4	109%
Potassium (g)	3.5	3.627		104%
Selenium (ug)	55	234	400	425%
Sodium (g)	1.5	1.877	2.3	125%
Sulfur (g)	2	3.05		153%
Zinc (mg)	11	23.1702	40	211%

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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	27 Apr '14
This recipe	MackdaddyFever	16 May '14	27 Apr '14
Recipes based on this one:
Copy of Aussie People Chow 3.0.1 with Olive Oil and Vit K Supp	Gaylien	2 Mar '15	2 Mar '15
Copy of AussieChow	lachie	29 Nov '14	29 Nov '14
Kree Chow	KreeHeim	14 Aug '14	10 Jun '14
People Choat 3.0.1 - Australian Sources	triggeractual	2 Aug '14	23 Jul '14
Middlerun's Soylent	middlerun	23 Jul '14	16 Jul '14
AussieChow	MackdaddyFever	23 Jun '14	23 Jun '14
Aussie People Chow 3.0.1 with Olive Oil and Vit K Supp	daizu	15 May '14	8 May '14

People Chow 3.0.1 - Australian Sources

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