Name: People Chow 3.0.2 - "Tortilla Perfection!" with canola oil & lots of cocoa
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 345g 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; 15g Hershey's Cocoa Powder, Special Dark; 55ml Canola Oil; 0.571g Xanthan Gum (4g/week)

Amount		Ingredient	$ / day	Source
345	g	Masa harina	$0.50	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	$0.13	supplementwarehouse
6	g	Potassium Citrate	$0.16	Amazon
4	g	Iodised Salt	$0.00	local
2	g	Choline bitartrate	$0.07	Amazon
0.5	pill	Now Foods MK-7 Vitamin K-2	$0.07	supplementwarehouse
0.5	pill	Now Foods MK-4 Vitamin K-2	$0.04	Amazon
0.1	g	Pure Stevia - 1/4 tsp per week	$0.01	Amazon
15	g	Hershey's Cocoa Powder, Special Dark	$0.20	Walmart
55	ml	Canola Oil	$0.11	Sams Club
0.571	g	Xanthan Gum (4g/week)	$0.02	Amazon
Amounts for: Total Daily Cost:			$3.55	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

54% Carb, 17% Protein, 29% Fat

Calories2023

% Daily Values*

113%

Total Carbohydrate283g

130%

Dietary Fiber 36g

106%

Protein90g

103%

Total Fat67g

Saturated Fat7g

Monounsaturated Fat29g

Polyunsaturated Fat14g

192%

Omega-3 Fatty Acids3g

101%

Omega-6 Fatty Acids17g

Cholesterol21mg

Calcium 140%	•	Vitamin A 221%
Chloride 109%	•	Vitamin B6 2586%
Chromium 219%	•	Vitamin B12 1387%
Copper 214%	•	Vitamin C 214%
Iodine 189%	•	Vitamin D 108%
Iron 386%	•	Vitamin E 151%
Magnesium 250%	•	Vitamin K 144%
Manganese 131%	•	Thiamin 3067%
Molybdenum 106%	•	Riboflavin 2568%
Phosphorus 214%	•	Niacin 204%
Potassium 103%	•	Folate 125%
Selenium 347%	•	Pantothenic Acid 748%
Sodium 134%	•	Biotin 639%
Sulfur 189%	•	Choline 178%
Zinc 233%

* 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	345	g	Powder	Walmart	2000	$2.88	$0.50	6	1259	263.2	32.09
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	supplementwarehouse	227	$4.85	$0.13	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	$18.74	$0.07	250	0	0.0	0.00
8	Now Foods MK-7 Vitamin K-2	0.5	pill	Pill	supplementwarehouse	60	$8.09	$0.07	120	0	0.0	0.00
9	Now Foods MK-4 Vitamin K-2	0.5	pill	Pill	Amazon	100	$7.38	$0.04	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	15	g	Powder	Walmart	226	$2.98	$0.20	15	30	9.0	3.00
12	Canola Oil	55	ml	Liquid	Sams Club	4732	$9.48	$0.11	86	440	0.0	0.00
13	Xanthan Gum (4g/week)	0.5714285714285714	g	Powder	Amazon	454	$15.95	$0.02	794	2	0.4	0.00
	Total						$265.74	$3.55		2023	283.3	90.42
	Target									2000	250.0	85.00
	% Reached									101%	113%	106%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2023	101%
Carbohydrates (g)	250	283.3	113%
Protein (g)	85	90.42	106%
Total Fat (g)	65	67.01	103%
Saturated Fat (g)		6.62
Monounsaturated Fat (g)		29.12
Polyunsaturated Fat (g)		14.48
Omega-3 Fatty Acids (g)	1.6	3.07	192%
Omega-6 Fatty Acids (g)	17	17.21	101%
Total Fiber (g)	28	36.4	130%
Soluble Fiber (g)		0.4
Insoluble Fiber (g)		0
Cholesterol (mg)	0	21.472

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6644	10000	221%
Vitamin B6 (mg)	1.3	33.6	100	2586%
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	30	1000	151%
Vitamin K (ug)	120	173		144%
Thiamin (mg)	1.2	36.808		3067%
Riboflavin (mg)	1.3	33.388		2568%
Niacin (mg)	16	32.569	35	204%
Folate (ug)	400	502	1000	125%
Pantothenic Acid (mg)	5	37.393		748%
Biotin (ug)	30	192		639%
Choline (mg)	550	979.358	3500	178%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.4	2.5	140%
Chloride (g)	2.3	2.496	3.6	109%
Chromium (ug)	35	77		219%
Copper (mg)	0.9	1.926	10	214%
Iodine (ug)	150	284	1100	189%
Iron (mg)	8	30.8615	45	386%
Magnesium (mg)	420	1052		250%
Manganese (mg)	2.3	3.003	11	131%
Molybdenum (ug)	45	48	2000	106%
Phosphorus (g)	0.7	1.496	4	214%
Potassium (g)	3.5	3.613		103%
Selenium (ug)	55	191	400	347%
Sodium (g)	1.5	2.003	2.3	134%
Sulfur (g)	2	3.79		189%
Zinc (mg)	11	25.5812	40	233%

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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	18 Nov '14
This recipe	chris.bair	31 Dec '14	18 Nov '14
Recipes based on this one:
People Chow bruh	resonantmango	31 Jan '16	13 Jan '16

People Chow 3.0.2 - "Tortilla Perfection!" with canola oil & lots of 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