Name: Punchey's "Bachelor Chow" - High Carb
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 96g Whey Protein Isolate; 0g CytoSport Complete Casein; 36g GNC Mega Men® Sport - Vanilla Bean; 189g Oat Flour/Powder; 88g Pre-cooked Masa (Masa Precocida); 24g Soybean Oil; 4g Morton Salt Substitute (Potassium Chloride); 2g Choline bitartrate; 5g MSM Sulfur Powder; 3.5g Iodised Salt; 1.2g NOW Foods Magnesium Citrate Powder; 1g NOW Foods Calcium Citrate powder; 0g NOW Foods Calcium/magnesium 1000/500 mg

Amount		Ingredient	$ / day	Source
96	g	Whey Protein Isolate	$2.54	Amazon
0	g	CytoSport Complete Casein	$0.00	Amazon
36	g	GNC Mega Men® Sport - Vanilla Bean	$1.67	GNC
189	g	Oat Flour/Powder	$0.10	Amazon
88	g	Pre-cooked Masa (Masa Precocida)	$0.44	Amazon
24	g	Soybean Oil	$0.17	Amazon
4	g	Morton Salt Substitute (Potassium Chloride)	$0.09	Amazon
2	g	Choline bitartrate	$0.02	Amazon
5	g	MSM Sulfur Powder	$0.29	Amazon
3.5	g	Iodised Salt	$0.01	local
1.2	g	NOW Foods Magnesium Citrate Powder	$0.04	Amazon
1	g	NOW Foods Calcium Citrate powder	$0.04	Amazon
0	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.00	Amazon
Amounts for: Total Daily Cost:			$5.40	Add Ingredients to Amazon Cart

A tweaked version of Basic Complete "Bachelor Chow" for higher protein intake.

For high-carb days.

Nutrition Facts

Amount Per Day

47% Carb, 29% Protein, 24% Fat

Calories1800

% Daily Values*

79%

Total Carbohydrate209g

85%

Dietary Fiber 24g

101%

Protein131g

100%

Total Fat47g

Saturated Fat8g

Monounsaturated Fat11g

Polyunsaturated Fat20g

119%

Omega-3 Fatty Acids2g

107%

Omega-6 Fatty Acids18g

Cholesterol42mg

Calcium 105%	•	Vitamin A 196%
Chloride 183%	•	Vitamin B6 3861%
Chromium 343%	•	Vitamin B12 2083%
Copper 306%	•	Vitamin C 333%
Iodine 210%	•	Vitamin D 100%
Iron 174%	•	Vitamin E 174%
Magnesium 124%	•	Vitamin K 109%
Manganese 416%	•	Thiamin 4277%
Molybdenum 1007%	•	Riboflavin 3861%
Phosphorus 122%	•	Niacin 330%
Potassium 105%	•	Folate 165%
Selenium 480%	•	Pantothenic Acid 1008%
Sodium 108%	•	Biotin 1000%
Sulfur 105%	•	Choline 161%
Zinc 282%

* Percent Daily Values are based on "Punchey's 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	Whey Protein Isolate	96	g	Powder	Amazon	2270	$59.99	$2.54	24	377	0.0	85.71
2	CytoSport Complete Casein	0	g	Powder	Amazon	928	$35.99	$0.00		0	0.0	0.00
3	GNC Mega Men® Sport - Vanilla Bean	36	g	Powder	GNC	1080	$49.99	$1.67	30	130	15.0	10.00
4	Oat Flour/Powder	189	g	Powder	Amazon	22680	$11.62	$0.10	120	764	124.7	28.35
5	Pre-cooked Masa (Masa Precocida)	88	g	Powder	Amazon	2993	$15.08	$0.44	34	317	69.5	7.04
6	Soybean Oil	24	g	Liquid	Amazon	907	$6.35	$0.17	38	212	0.0	0.00
7	Morton Salt Substitute (Potassium Chloride)	4	g	Powder	Amazon	532	$12.44	$0.09	133	0	0.0	0.00
8	Choline bitartrate	2	g	Powder	Amazon	500	$4.99	$0.02	250	0	0.0	0.00
9	MSM Sulfur Powder	5	g	Powder	Amazon	200	$11.46	$0.29	40	0	0.0	0.00
10	Iodised Salt	3.5	g	Powder	local	500	$0.90	$0.01	143	0	0.0	0.00
11	NOW Foods Magnesium Citrate Powder	1.2	g	Powder	Amazon	227	$6.99	$0.04	189	0	0.0	0.00
12	NOW Foods Calcium Citrate powder	1	g	Powder	Amazon	225	$9.10	$0.04	225	0	0.0	0.00
13	NOW Foods Calcium/magnesium 1000/500 mg	0	g	Powder	Amazon	227	$9.99	$0.00		0	0.0	0.00
	Total						$234.89	$5.40		1800	209.3	131.10
	Target									1800	266.0	130.00
	% Reached									100%	79%	101%
	Safe Maximum									1800	0.0	0.00
	% Max Reached									100%	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1800	1800	1800	100%
Carbohydrates (g)	266	209.3		79%
Protein (g)	130	131.1		101%
Total Fat (g)	47	47.17		100%
Saturated Fat (g)	0	7.86
Monounsaturated Fat (g)	0	10.95
Polyunsaturated Fat (g)	0	20.09
Omega-3 Fatty Acids (g)	1.6	1.9		119%
Omega-6 Fatty Acids (g)	17	18.12		107%
Total Fiber (g)	28	23.8		85%
Soluble Fiber (g)	0	5.7
Insoluble Fiber (g)	0	6.6
Cholesterol (mg)	0	42.143

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5880	10000	196%
Vitamin B6 (mg)	1.3	50.2	100	3861%
Vitamin B12 (ug)	2.4	50		2083%
Vitamin C (mg)	90	300	2000	333%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	35	1000	174%
Vitamin K (ug)	120	130		109%
Thiamin (mg)	1.2	51.323		4277%
Riboflavin (mg)	1.3	50.189		3861%
Niacin (mg)	16	52.835	35	330%
Folate (ug)	400	660	1000	165%
Pantothenic Acid (mg)	5	50.378		1008%
Biotin (ug)	30	300		1000%
Choline (mg)	550	886.511	3500	161%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.05	2.5	105%
Chloride (g)	2.3	4.217	3.6	183%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.756	10	306%
Iodine (ug)	150	315	1100	210%
Iron (mg)	8	13.896	45	174%
Magnesium (mg)	420	521.1		124%
Manganese (mg)	2.3	9.56	11	416%
Molybdenum (ug)	45	453	2000	1007%
Phosphorus (g)	0.7	0.856	4	122%
Potassium (g)	3.5	3.679		105%
Selenium (ug)	55	264	400	480%
Sodium (g)	1.5	1.617	2.3	108%
Sulfur (g)	2	2.1		105%
Zinc (mg)	11	31.048	40	282%

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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	4 Oct '13
This recipe	Punchey	8 Oct '13	4 Oct '13
Recipes based on this one:
Punchey's Coconoat - 1450cal	Punchey	17 Feb '14	17 Feb '14

Punchey's "Bachelor Chow" - High Carb Private

Nutrition Facts

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

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Punchey's "Bachelor Chow" - High Carb Private

Nutrition Facts

Nutrient Profile: Punchey's U.S. government DRI, male 19-50, 2000 caloriesChange

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