Name: Personal People Chow 2015 mix
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 275g Maseca White Corn Masa Harina; 0g Whey Protein Concentrate; 55g Now Foods 100% Whey Protein Isolate; 23g GNC Mega Men® Sport - Vanilla Bean; 4.5g Potassium Citrate; 3.5g Iodised Salt; 1.5g Choline bitartrate; 30g Bob's Red Mill Organic Golden Flaxseeds; 5g Psyllium Husk Powder; 3 capsule Egg, whole, raw, fresh; 15g Coconut Oil; 33ml Extra Virgin Olive Oil

Amount		Volume		Ingredient	$ / day	Source
275	g			Maseca White Corn Masa Harina	$0.40	Local
0	g			Whey Protein Concentrate	$0.00	Novus Life
55	g			Now Foods 100% Whey Protein Isolate	$1.26	Amazon
23	g			GNC Mega Men® Sport - Vanilla Bean	$1.02	Amazon
4.5	g			Potassium Citrate	$0.18	PureBulk, Inc.
3.5	g			Iodised Salt	$0.01	local
1.5	g			Choline bitartrate	$0.01	Amazon
30	g			Bob's Red Mill Organic Golden Flaxseeds	$0.16	Amazon (S)
5	g			Psyllium Husk Powder	$0.06	Amazon (S)
100	g	3	capsule	Egg, whole, raw, fresh	$0.00	local
15	g			Coconut Oil	$0.19	Swanson
33	ml			Extra Virgin Olive Oil	$0.22	Local
Amounts for: Total Daily Cost:					$3.50	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 19% Protein, 36% Fat

Calories2018

% Daily Values*

93%

Total Carbohydrate233g

125%

Dietary Fiber 35g

117%

Protein99g

124%

Total Fat81g

Saturated Fat23g

Monounsaturated Fat32g

Polyunsaturated Fat19g

454%

Omega-3 Fatty Acids7g

66%

Omega-6 Fatty Acids11g

Cholesterol398mg

Calcium 93%	•	Vitamin A 125%
Chloride 95%	•	Vitamin B6 2582%
Chromium 219%	•	Vitamin B12 1368%
Copper 246%	•	Vitamin C 216%
Iodine 174%	•	Vitamin D 64%
Iron 139%	•	Vitamin E 126%
Magnesium 99%	•	Vitamin K 59%
Manganese 143%	•	Thiamin 2758%
Molybdenum 106%	•	Riboflavin 2517%
Phosphorus 140%	•	Niacin 234%
Potassium 90%	•	Folate 134%
Selenium 372%	•	Pantothenic Acid 686%
Sodium 110%	•	Biotin 639%
Sulfur 162%	•	Choline 175%
Zinc 214%

* 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	Maseca White Corn Masa Harina	275	g	Powder	Local	2000	$2.88	$0.40	7	1004	209.8	25.52
2	Whey Protein Concentrate	0	g	Powder	Novus Life	11340	$180.50	$0.00		0	0.0	0.00
3	Now Foods 100% Whey Protein Isolate	55	g	Powder	Amazon	4540	$103.84	$1.26	83	216	0.0	49.11
4	GNC Mega Men® Sport - Vanilla Bean	23	g	Powder	Amazon	1080	$47.98	$1.02	47	83	9.6	6.39
5	Potassium Citrate	4.5	g	Powder	PureBulk, Inc.	250	$10.00	$0.18	56	0	0.0	0.00
6	Iodised Salt	3.5	g	Powder	local	500	$0.90	$0.01	143	0	0.0	0.00
7	Choline bitartrate	1.5	g	Powder	Amazon	500	$4.99	$0.01	333	0	0.0	0.00
8	Bob's Red Mill Organic Golden Flaxseeds	30	g	Powder	Amazon (S)	2720	$14.33	$0.16	91	160	8.7	5.49
9	Psyllium Husk Powder	5	g	Powder	Amazon (S)	1360	$15.95	$0.06	272	15	4.0	0.00
10	Egg, whole, raw, fresh	100	g	Liquid	local	0	$0.00	$0.00	0	143	0.7	12.56
11	Coconut Oil	15	g	Paste	Swanson	1530	$18.99	$0.19	102	129	0.0	0.00
12	Extra Virgin Olive Oil	33	ml	Liquid	Local	3000	$20.00	$0.22	91	268	0.0	0.00
	Total						$420.36	$3.50		2018	232.8	99.06
	Target									2000	250.0	85.00
	% Reached									101%	93%	117%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2018	101%
Carbohydrates (g)	250	232.8	93%
Protein (g)	85	99.06	117%
Total Fat (g)	65	80.65	124%
Saturated Fat (g)		23.48
Monounsaturated Fat (g)		31.63
Polyunsaturated Fat (g)		18.73
Omega-3 Fatty Acids (g)	1.6	7.27	454%
Omega-6 Fatty Acids (g)	17	11.15	66%
Total Fiber (g)	28	34.9	125%
Soluble Fiber (g)		12
Insoluble Fiber (g)		17.8
Cholesterol (mg)	0	397.794

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3748	10000	125%
Vitamin B6 (mg)	1.3	33.6	100	2582%
Vitamin B12 (ug)	2.4	32.8		1368%
Vitamin C (mg)	90	195	2000	216%
Vitamin D (IU)	600	385	4000	64%
Vitamin E (IU)	20	25	1000	126%
Vitamin K (ug)	120	71		59%
Thiamin (mg)	1.2	33.091		2758%
Riboflavin (mg)	1.3	32.716		2517%
Niacin (mg)	16	37.437	35	234%
Folate (ug)	400	536	1000	134%
Pantothenic Acid (mg)	5	34.301		686%
Biotin (ug)	30	192		639%
Choline (mg)	550	962.86	3500	175%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.93	2.5	93%
Chloride (g)	2.3	2.196	3.6	95%
Chromium (ug)	35	77		219%
Copper (mg)	0.9	2.211	10	246%
Iodine (ug)	150	260	1100	174%
Iron (mg)	8	11.1387	45	139%
Magnesium (mg)	420	417.3		99%
Manganese (mg)	2.3	3.28	11	143%
Molybdenum (ug)	45	48	2000	106%
Phosphorus (g)	0.7	0.979	4	140%
Potassium (g)	3.5	3.15		90%
Selenium (ug)	55	205	400	372%
Sodium (g)	1.5	1.656	2.3	110%
Sulfur (g)	2	3.23		162%
Zinc (mg)	11	23.5142	40	214%

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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	24 Jan '15
This recipe	SparklingLimeade	24 Jan '15	24 Jan '15
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Super Body People Chow	SparklingLimeade	9 Jul '17	29 Apr '16

Personal People Chow 2015 mix Private

Nutrition Facts

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

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Personal People Chow 2015 mix Private

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