Name: People Chow Value Complete II+, (ProteinHeavy)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 170g Oat Flour/Powder; 0g Masa harina; 30g Canola Oil; 1pill Kirkland Signature Adults 50+ Mature Multi; 1pill Vitamin K-2; 4g table salt - non-iodized; 90g Impact Whey Mix; 5g Potassium Citrate PC; 1.2g Choline Bitartrate PC; 0.5pill Vitamin D3 Am; 0.4g NOW Foods Xanthan Gum; 370g Maseca White Corn Masa Harina (adapted)

Amount		Ingredient	$ / day	Source
170	g	Oat Flour/Powder	$0.43	Honeyville Farms
0	g	Masa harina	$0.00	Local
30	g	Canola Oil	$0.07	Walmart
1	pill	Kirkland Signature Adults 50+ Mature Multi	$0.04	Amazon
1	pill	Vitamin K-2	$0.10	Amazon
4	g	table salt - non-iodized	$0.00	Walmart
90	g	Impact Whey Mix	$1.58	us.myprotein.com
5	g	Potassium Citrate PC	$0.25	PowderCity
1.2	g	Choline Bitartrate PC	$0.03	PowderCity
0.5	pill	Vitamin D3 Am	$0.01	Amazon
0.4	g	NOW Foods Xanthan Gum	$0.02	Amazon
370	g	Maseca White Corn Masa Harina (adapted)	$0.46	Local
Amounts for: Total Daily Cost:			$2.99	Add Ingredients to Amazon Cart

Edited from Frankzz - all credit to him.

Nutrition Facts

Amount Per Day

59% Carb, 20% Protein, 21% Fat

Calories2664

% Daily Values*

158%

Total Carbohydrate395g

124%

Dietary Fiber 35g

155%

Protein132g

100%

Total Fat65g

Saturated Fat9g

Monounsaturated Fat26g

Polyunsaturated Fat21g

136%

Omega-3 Fatty Acids2g

109%

Omega-6 Fatty Acids19g

Cholesterol0mg

Calcium 136%	•	Vitamin A 84%
Chloride 109%	•	Vitamin B6 379%
Chromium 129%	•	Vitamin B12 1042%
Copper 250%	•	Vitamin C 104%
Iodine 100%	•	Vitamin D 167%
Iron 178%	•	Vitamin E 295%
Magnesium 152%	•	Vitamin K 123%
Manganese 468%	•	Thiamin 293%
Molybdenum 856%	•	Riboflavin 171%
Phosphorus 239%	•	Niacin 179%
Potassium 100%	•	Folate 165%
Selenium 299%	•	Pantothenic Acid 221%
Sodium 108%	•	Biotin 100%
Sulfur 90%	•	Choline 105%
Zinc 210%

* 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	Oat Flour/Powder	170	g	Powder	Honeyville Farms	22680	$56.98	$0.43	133	687	112.2	25.50
2	Masa harina	0	g	Powder	Local	2000	$2.50	$0.00		0	0.0	0.00
3	Canola Oil	30	g	Liquid	Walmart	1420	$3.18	$0.07	47	265	0.0	0.00
4	Kirkland Signature Adults 50+ Mature Multi	1	pill	Pill	Amazon	400	$16.98	$0.04	400	0	0.0	0.00
5	Vitamin K-2	1	pill	Pill	Amazon	100	$9.99	$0.10	100	0	0.0	0.00
6	table salt - non-iodized	4	g	Powder	Walmart	737	$0.50	$0.00	184	0	0.0	0.00
7	Impact Whey Mix	90	g	Powder	us.myprotein.com	4990	$87.49	$1.58	55	360	0.0	72.00
8	Potassium Citrate PC	5	g	Powder	PowderCity	250	$12.56	$0.25	50	0	0.0	0.00
9	Choline Bitartrate PC	1.2	g	Powder	PowderCity	500	$10.49	$0.03	417	0	0.0	0.00
10	Vitamin D3 Am	0.5	pill	Pill	Amazon	180	$5.39	$0.01	360	0	0.0	0.00
11	NOW Foods Xanthan Gum	0.4	g	Powder	Amazon	170	$8.68	$0.02	425	1	0.0	0.00
12	Maseca White Corn Masa Harina (adapted)	370	g	Powder	Local	2000	$2.50	$0.46	5	1351	282.3	34.34
	Total						$217.24	$2.99		2664	394.5	131.84
	Target									2000	250.0	85.00
	% Reached									133%	158%	155%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2664	133%
Carbohydrates (g)	250	394.5	158%
Protein (g)	85	131.84	155%
Total Fat (g)	65	65.15	100%
Saturated Fat (g)	0	8.89
Monounsaturated Fat (g)	0	26.17
Polyunsaturated Fat (g)	0	20.72
Omega-3 Fatty Acids (g)	1.6	2.18	136%
Omega-6 Fatty Acids (g)	17	18.5	109%
Total Fiber (g)	28	34.7	124%
Soluble Fiber (g)	0	12.4
Insoluble Fiber (g)	0	22.6
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2519	10000	84%
Vitamin B6 (mg)	1.3	4.9	100	379%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	90	94	2000	104%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	20	59	1000	295%
Vitamin K (ug)	120	148		123%
Thiamin (mg)	1.2	3.515		293%
Riboflavin (mg)	1.3	2.229		171%
Niacin (mg)	16	28.596	35	179%
Folate (ug)	400	662	1000	165%
Pantothenic Acid (mg)	5	11.05		221%
Biotin (ug)	30	30		100%
Choline (mg)	550	575.08	3500	105%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.36	2.5	136%
Chloride (g)	2.3	2.512	3.6	109%
Chromium (ug)	35	45		129%
Copper (mg)	0.9	2.246	10	250%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	14.2	45	178%
Magnesium (mg)	420	638.9		152%
Manganese (mg)	2.3	10.754	11	468%
Molybdenum (ug)	45	385	2000	856%
Phosphorus (g)	0.7	1.672	4	239%
Potassium (g)	3.5	3.484		100%
Selenium (ug)	55	165	400	299%
Sodium (g)	1.5	1.618	2.3	108%
Sulfur (g)	2	1.81		90%
Zinc (mg)	11	23.1	40	210%

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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	22 Mar '14
Frankz's People Chow - 2000	Frankz	15 Jun '15	4 Sep '14
People Chow Value Complete II	Frankz	28 Jan '15	23 Jan '15
People Chow Value Complete II+, 3000cal	Frankz	28 Jan '15	23 Jan '15
This recipe	esccx	26 Mar '15	23 Jan '15

People Chow Value Complete II+, (ProteinHeavy)

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