Name: People Chow 3.0.1d - "Liquid D/K2 and fiber"
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 138g Masa harina; 137.7g Now Foods, Carbo Gain 100% Complex Carbohydrate; 77.2g Whey Protein Isolate (Unflavored); 42.5g Bob's Red Mill Chia Seeds; 10.5g Miracle Fiber; 8g GNC Mega Men® Sport - Vanilla Bean; 6.1g Potassium Citrate; 3.8g Iodised Salt; 1.5g Choline bitartrate; 6.3ml GNC Mega Men® Liquid - Citrus; 12.1ml MCT Oil; 15ml Extra Virgin Olive Oil; 15g Oil, walnut; 5g Oil, grapeseed; 0.02ml THORNE - Vitamin D/K2 Liquid (6 Drops); 0g Soybean Oil; 0g NOW Foods Calcium/magnesium 1000/500 mg; 0g Flaxseed Powder; 0ml Vitamin E

Amount		Ingredient	$ / day	Source
138	g	Masa harina	$0.14	Amazon
137.7	g	Now Foods, Carbo Gain 100% Complex Carbohydrate	$0.46	Amazon
77.2	g	Whey Protein Isolate (Unflavored)	$1.88	Amazon (S)
42.5	g	Bob's Red Mill Chia Seeds	$0.59	Amazon (S)
10.5	g	Miracle Fiber	$0.26	the Vitamin Shoppe
8	g	GNC Mega Men® Sport - Vanilla Bean	$0.36	Amazon
6.1	g	Potassium Citrate	$0.24	PureBulk, Inc.
3.8	g	Iodised Salt	$0.01	local
1.5	g	Choline bitartrate	$0.01	Amazon
6.3	ml	GNC Mega Men® Liquid - Citrus	$0.23	Amazon
12.1	ml	MCT Oil	$0.23	Amazon
15	ml	Extra Virgin Olive Oil	$0.18	Amazon
15	g	Oil, walnut	$0.00
5	g	Oil, grapeseed	$0.00
0.02	ml	THORNE - Vitamin D/K2 Liquid (6 Drops)	$0.02	Amazon.com
0	g	Soybean Oil	$0.00	Amazon
0	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.00	Amazon
0	g	Flaxseed Powder	$0.00	Bulk Powders
0	ml	Vitamin E	$0.00	Pure Bulk
Amounts for: Total Daily Cost:			$4.61	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

53% Carb, 18% Protein, 29% Fat

Calories2001

% Daily Values*

108%

Total Carbohydrate271g

134%

Dietary Fiber 38g

107%

Protein91g

100%

Total Fat65g

Saturated Fat18g

Monounsaturated Fat15g

Polyunsaturated Fat25g

117%

Omega-3 Fatty Acids9g

220%

Omega-6 Fatty Acids18g

Cholesterol15mg

Calcium 106%	•	Vitamin A 194%
Chloride 101%	•	Vitamin B6 1782%
Chromium 148%	•	Vitamin B12 1888%
Copper 267%	•	Vitamin C 221%
Iodine 162%	•	Vitamin D 145%
Iron 178%	•	Vitamin E 98%
Magnesium 118%	•	Vitamin K 121%
Manganese 193%	•	Thiamin 2040%
Molybdenum 107%	•	Riboflavin 1737%
Phosphorus 160%	•	Niacin 215%
Potassium 100%	•	Folate 115%
Selenium 292%	•	Pantothenic Acid 541%
Sodium 124%	•	Biotin 292%
Sulfur 224%	•	Choline 148%
Zinc 181%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories (Fiber, omega 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	138	g	Powder	Amazon	2000	$1.99	$0.14	14	504	105.3	12.83
2	Now Foods, Carbo Gain 100% Complex Carbohydrate	137.7	g	Powder	Amazon	5443	$18.31	$0.46	40	523	129.4	0.00
3	Whey Protein Isolate (Unflavored)	77.2	g	Powder	Amazon (S)	2268	$55.24	$1.88	29	293	2.3	68.93
4	Bob's Red Mill Chia Seeds	42.5	g	Powder	Amazon (S)	1812	$25.01	$0.59	43	207	17.9	7.03
5	Miracle Fiber	10.5	g	Powder	the Vitamin Shoppe	199	$5.00	$0.26	19	45	10.9	0.00
6	GNC Mega Men® Sport - Vanilla Bean	8	g	Powder	Amazon	1080	$47.98	$0.36	135	29	3.3	2.22
7	Potassium Citrate	6.1	g	Powder	PureBulk, Inc.	250	$10.00	$0.24	41	0	0.0	0.00
8	Iodised Salt	3.8	g	Powder	local	500	$0.90	$0.01	132	0	0.0	0.00
9	Choline bitartrate	1.5	g	Powder	Amazon	500	$4.99	$0.01	333	0	0.0	0.00
10	GNC Mega Men® Liquid - Citrus	6.3	ml	Liquid	Amazon	887	$31.99	$0.23	141	8	1.9	0.00
11	MCT Oil	12.1	ml	Liquid	Amazon	2838	$53.90	$0.23	235	93	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	Oil, walnut	15	g	Powder		0	$0.00	$0.00	0	133	0.0	0.00
14	Oil, grapeseed	5	g	Liquid		0	$0.00	$0.00	0	44	0.0	0.00
15	THORNE - Vitamin D/K2 Liquid (6 Drops)	0.02	ml	Liquid	Amazon.com	30	$22.80	$0.02	1500	0	0.0	0.00
16	Soybean Oil	0	g	Liquid	Amazon	907	$6.35	$0.00		0	0.0	0.00
17	NOW Foods Calcium/magnesium 1000/500 mg	0	g	Powder	Amazon	227	$9.99	$0.00		0	0.0	0.00
18	Flaxseed Powder	0	g	Powder	Bulk Powders	1000	$19.99	$0.00		0	0.0	0.00
19	Vitamin E	0	ml	Liquid	Pure Bulk	250	$24.50	$0.00		0	0.0	0.00
	Total						$375.21	$4.61		2001	271.0	91.01
	Target									2000	250.0	85.00
	% Reached									100%	108%	107%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2001	100%
Carbohydrates (g)	250	271	108%
Protein (g)	85	91.01	107%
Total Fat (g)	65	65.07	100%
Saturated Fat (g)	0	17.98
Monounsaturated Fat (g)	0	15.37
Polyunsaturated Fat (g)	0	24.51
Omega-3 Fatty Acids (g)	8	9.32	117%
Omega-6 Fatty Acids (g)	8	17.56	220%
Total Fiber (g)	28	37.6	134%
Soluble Fiber (g)	14	14.1	101%
Insoluble Fiber (g)	14	21.7	155%
Cholesterol (mg)	0	14.82

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5810	10000	194%
Vitamin B6 (mg)	1.3	23.2	100	1782%
Vitamin B12 (ug)	2.4	45.3		1888%
Vitamin C (mg)	90	199	2000	221%
Vitamin D (IU)	600	869	4000	145%
Vitamin E (IU)	20	20	1000	98%
Vitamin K (ug)	120	145		121%
Thiamin (mg)	1.2	24.48		2040%
Riboflavin (mg)	1.3	22.58		1737%
Niacin (mg)	16	34.341	35	215%
Folate (ug)	400	458	1000	115%
Pantothenic Acid (mg)	5	27.066		541%
Biotin (ug)	30	88		292%
Choline (mg)	550	813.392	3500	148%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.06	2.5	106%
Chloride (g)	2.3	2.313	3.6	101%
Chromium (ug)	35	52		148%
Copper (mg)	0.9	2.403	10	267%
Iodine (ug)	150	243	1100	162%
Iron (mg)	8	14.2668	45	178%
Magnesium (mg)	420	495.7		118%
Manganese (mg)	2.3	4.437	11	193%
Molybdenum (ug)	45	48	2000	107%
Phosphorus (g)	0.7	1.122	4	160%
Potassium (g)	3.5	3.509		100%
Selenium (ug)	55	161	400	292%
Sodium (g)	1.5	1.86	2.3	124%
Sulfur (g)	2	4.48		224%
Zinc (mg)	11	19.8679	40	181%

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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
People Chow 3.0.1c - "Chai/coconut/etc"	cohron	28 Mar '14	28 Mar '14
This recipe	cohron	4 Apr '14	28 Mar '14

People Chow 3.0.1d - "Liquid D/K2 and fiber"

Nutrition Facts

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

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