Name: People Chow 3.0.1c - "Chai/coconut/etc"
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 200g Masa harina; 81.3g Now Foods, Carbo Gain 100% Complex Carbohydrate; 74g Whey Protein Isolate (Unflavored); 30g Bob's Red Mill Chia Seeds; 21.6g GNC Mega Men® Sport - Vanilla Bean; 6.4g Potassium Citrate; 5.3g NOW Foods Calcium/magnesium 1000/500 mg; 3.7g Iodised Salt; 1.29g Choline bitartrate; 21g Soybean Oil; 17.9ml MCT Oil; 15ml Extra Virgin Olive Oil; 11.7g Miracle Fiber; 0.15ml THORNE - Vitamin D/K2 Liquid (6 Drops)

Amount		Ingredient	$ / day	Source
200	g	Masa harina	$0.20	Amazon
81.3	g	Now Foods, Carbo Gain 100% Complex Carbohydrate	$0.27	Amazon
74	g	Whey Protein Isolate (Unflavored)	$1.80	Amazon (S)
30	g	Bob's Red Mill Chia Seeds	$0.41	Amazon (S)
21.6	g	GNC Mega Men® Sport - Vanilla Bean	$0.96	Amazon
6.4	g	Potassium Citrate	$0.26	PureBulk, Inc.
5.3	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.23	Amazon
3.7	g	Iodised Salt	$0.01	local
1.29	g	Choline bitartrate	$0.01	Amazon
21	g	Soybean Oil	$0.15	Amazon
17.9	ml	MCT Oil	$0.34	Amazon
15	ml	Extra Virgin Olive Oil	$0.18	Amazon
11.7	g	Miracle Fiber	$0.29	the Vitamin Shoppe
0.15	ml	THORNE - Vitamin D/K2 Liquid (6 Drops)	$0.11	Amazon.com
Amounts for: Total Daily Cost:			$5.23	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 18% Protein, 31% Fat

Calories2040

% Daily Values*

106%

Total Carbohydrate265g

145%

Dietary Fiber 41g

113%

Protein96g

109%

Total Fat71g

Saturated Fat25g

Monounsaturated Fat16g

Polyunsaturated Fat21g

437%

Omega-3 Fatty Acids7g

100%

Omega-6 Fatty Acids17g

Cholesterol24mg

Calcium 158%	•	Vitamin A 239%
Chloride 100%	•	Vitamin B6 2447%
Chromium 206%	•	Vitamin B12 1358%
Copper 300%	•	Vitamin C 229%
Iodine 176%	•	Vitamin D 599%
Iron 222%	•	Vitamin E 143%
Magnesium 237%	•	Vitamin K 608%
Manganese 133%	•	Thiamin 2803%
Molybdenum 100%	•	Riboflavin 2383%
Phosphorus 162%	•	Niacin 258%
Potassium 109%	•	Folate 151%
Selenium 354%	•	Pantothenic Acid 714%
Sodium 121%	•	Biotin 600%
Sulfur 222%	•	Choline 131%
Zinc 240%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories (Fiber Updated)". 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	200	g	Powder	Amazon	2000	$1.99	$0.20	10	730	152.6	18.60
2	Now Foods, Carbo Gain 100% Complex Carbohydrate	81.3	g	Powder	Amazon	5443	$18.31	$0.27	67	309	76.4	0.00
3	Whey Protein Isolate (Unflavored)	74	g	Powder	Amazon (S)	2268	$55.24	$1.80	31	281	2.2	66.07
4	Bob's Red Mill Chia Seeds	30	g	Powder	Amazon (S)	1812	$25.01	$0.41	60	146	12.6	4.96
5	GNC Mega Men® Sport - Vanilla Bean	21.6	g	Powder	Amazon	1080	$47.98	$0.96	50	78	9.0	6.00
6	Potassium Citrate	6.4	g	Powder	PureBulk, Inc.	250	$10.00	$0.26	39	0	0.0	0.00
7	NOW Foods Calcium/magnesium 1000/500 mg	5.3	g	Powder	Amazon	227	$9.99	$0.23	43	0	0.0	0.00
8	Iodised Salt	3.7	g	Powder	local	500	$0.90	$0.01	135	0	0.0	0.00
9	Choline bitartrate	1.29	g	Powder	Amazon	500	$4.99	$0.01	388	0	0.0	0.00
10	Soybean Oil	21	g	Liquid	Amazon	907	$6.35	$0.15	43	186	0.0	0.00
11	MCT Oil	17.9	ml	Liquid	Amazon	2838	$53.90	$0.34	159	138	0.0	0.00
12	Extra Virgin Olive Oil	15	ml	Liquid	Amazon	3000	$36.27	$0.18	200	122	0.0	0.00
13	Miracle Fiber	11.7	g	Powder	the Vitamin Shoppe	199	$5.00	$0.29	17	50	12.1	0.00
14	THORNE - Vitamin D/K2 Liquid (6 Drops)	0.15	ml	Liquid	Amazon.com	30	$22.80	$0.11	200	0	0.0	0.00
	Total						$298.73	$5.23		2040	265.0	95.63
	Target									2000	250.0	85.00
	% Reached									102%	106%	113%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2040	102%
Carbohydrates (g)	250	265	106%
Protein (g)	85	95.63	113%
Total Fat (g)	65	71.02	109%
Saturated Fat (g)	0	25.24
Monounsaturated Fat (g)	0	15.64
Polyunsaturated Fat (g)	0	20.68
Omega-3 Fatty Acids (g)	1.6	6.99	437%
Omega-6 Fatty Acids (g)	17	17.04	100%
Total Fiber (g)	28	40.6	145%
Soluble Fiber (g)	14	15.7	112%
Insoluble Fiber (g)	14	20.1	144%
Cholesterol (mg)	0	23.88

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7169	10000	239%
Vitamin B6 (mg)	1.3	31.8	100	2447%
Vitamin B12 (ug)	2.4	32.6		1358%
Vitamin C (mg)	90	206	2000	229%
Vitamin D (IU)	600	3596	4000	599%
Vitamin E (IU)	20	29	1000	143%
Vitamin K (ug)	120	730		608%
Thiamin (mg)	1.2	33.631		2803%
Riboflavin (mg)	1.3	30.976		2383%
Niacin (mg)	16	41.254	35	258%
Folate (ug)	400	605	1000	151%
Pantothenic Acid (mg)	5	35.702		714%
Biotin (ug)	30	180		600%
Choline (mg)	550	718.662	3500	131%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.58	2.5	158%
Chloride (g)	2.3	2.31	3.6	100%
Chromium (ug)	35	72		206%
Copper (mg)	0.9	2.698	10	300%
Iodine (ug)	150	264	1100	176%
Iron (mg)	8	17.7255	45	222%
Magnesium (mg)	420	994		237%
Manganese (mg)	2.3	3.06	11	133%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.134	4	162%
Potassium (g)	3.5	3.818		109%
Selenium (ug)	55	195	400	354%
Sodium (g)	1.5	1.82	2.3	121%
Sulfur (g)	2	4.43		222%
Zinc (mg)	11	26.4268	40	240%

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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	30 Jan '14
This recipe	cohron	28 Mar '14	13 Feb '14
Recipes based on this one:
People Chow 3.0.1d - "Liquid D/K2 and fiber"	cohron	4 Apr '14	28 Mar '14

People Chow 3.0.1c - "Chai/coconut/etc" Private

Nutrition Facts

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

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People Chow 3.0.1c - "Chai/coconut/etc" Private

Nutrition Facts

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

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