Name: Punchey's "Bachelor Chow" - Med Carb - 1450 cal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 135g Whey Protein Isolate; 0g CytoSport Complete Casein; 36g GNC Mega Men® Sport - Vanilla Bean; 115g Oat Flour/Powder; 30g 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
135	g	Whey Protein Isolate	$3.57	Amazon
0	g	CytoSport Complete Casein	$0.00	Amazon
36	g	GNC Mega Men® Sport - Vanilla Bean	$1.67	GNC
115	g	Oat Flour/Powder	$0.06	Amazon
30	g	Pre-cooked Masa (Masa Precocida)	$0.15	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:			$6.10	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

32% Carb, 42% Protein, 26% Fat

Calories1445

% Daily Values*

63%

Total Carbohydrate115g

79%

Dietary Fiber 17g

100%

Protein150g

100%

Total Fat40g

Saturated Fat7g

Monounsaturated Fat9g

Polyunsaturated Fat18g

112%

Omega-3 Fatty Acids2g

93%

Omega-6 Fatty Acids16g

Cholesterol49mg

Calcium 122%	•	Vitamin A 177%
Chloride 183%	•	Vitamin B6 3855%
Chromium 343%	•	Vitamin B12 2083%
Copper 273%	•	Vitamin C 333%
Iodine 210%	•	Vitamin D 100%
Iron 85%	•	Vitamin E 170%
Magnesium 99%	•	Vitamin K 107%
Manganese 287%	•	Thiamin 4234%
Molybdenum 678%	•	Riboflavin 3855%
Phosphorus 74%	•	Niacin 323%
Potassium 98%	•	Folate 159%
Selenium 435%	•	Pantothenic Acid 1005%
Sodium 110%	•	Biotin 1000%
Sulfur 97%	•	Choline 157%
Zinc 261%

* Percent Daily Values are based on "Punchey's U.S. government DRI, male 19-50, 1500 calories, low carb". 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	135	g	Powder	Amazon	2270	$59.99	$3.57	17	530	0.0	120.54
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	115	g	Powder	Amazon	22680	$11.62	$0.06	197	465	75.9	17.25
5	Pre-cooked Masa (Masa Precocida)	30	g	Powder	Amazon	2993	$15.08	$0.15	100	108	23.7	2.40
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	$6.10		1445	114.6	150.19
	Target									1445	181.0	150.00
	% Reached									100%	63%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1445	1445	100%
Carbohydrates (g)	181	114.6	63%
Protein (g)	150	150.19	100%
Total Fat (g)	40	39.98	100%
Saturated Fat (g)	0	6.68
Monounsaturated Fat (g)	0	8.81
Polyunsaturated Fat (g)	0	17.64
Omega-3 Fatty Acids (g)	1.6	1.8	112%
Omega-6 Fatty Acids (g)	17	15.76	93%
Total Fiber (g)	21	16.7	79%
Soluble Fiber (g)	0	3.5
Insoluble Fiber (g)	0	4
Cholesterol (mg)	0	49.107

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5300	10000	177%
Vitamin B6 (mg)	1.3	50.1	100	3855%
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	34	1000	170%
Vitamin K (ug)	120	128		107%
Thiamin (mg)	1.2	50.805		4234%
Riboflavin (mg)	1.3	50.115		3855%
Niacin (mg)	16	51.725	35	323%
Folate (ug)	400	637	1000	159%
Pantothenic Acid (mg)	5	50.23		1005%
Biotin (ug)	30	300		1000%
Choline (mg)	550	864.385	3500	157%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.22	2.5	122%
Chloride (g)	2.3	4.217	3.6	183%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.46	10	273%
Iodine (ug)	150	315	1100	210%
Iron (mg)	8	6.76	45	85%
Magnesium (mg)	420	414.5		99%
Manganese (mg)	2.3	6.6	11	287%
Molybdenum (ug)	45	305	2000	678%
Phosphorus (g)	0.7	0.521	4	74%
Potassium (g)	3.5	3.44		98%
Selenium (ug)	55	239	400	435%
Sodium (g)	1.5	1.648	2.3	110%
Sulfur (g)	2	1.93		97%
Zinc (mg)	11	28.68	40	261%

No reviews yet - why not add the first one?

Add Review

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
Punchey's "Bachelor Chow" - High Carb	Punchey	8 Oct '13	10 Feb '14
This recipe	Punchey	10 Feb '14	10 Feb '14
Recipes based on this one:
Punchey's Coconoat - 1450cal	Punchey	17 Feb '14	17 Feb '14

Punchey's "Bachelor Chow" - Med Carb - 1450 cal Private

Nutrition Facts

Nutrient Profile: Punchey's U.S. government DRI, male 19-50, 1500 calories, low carb Change

No reviews yet - why not add the first one?

Punchey's "Bachelor Chow" - Med Carb - 1450 cal Private

Nutrition Facts

Nutrient Profile: Punchey's U.S. government DRI, male 19-50, 1500 calories, low carbChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: Punchey's U.S. government DRI, male 19-50, 1500 calories, low carb Change