Name: Punchey's "Bachelor Chow" - Med Carb - 1450 cal - Casein
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 36g GNC Mega Men® Sport - Vanilla Bean; 185g Oat Flour/Powder; 0g Pre-cooked Masa (Masa Precocida); 17g Soybean Oil; 5g Morton Salt Substitute (Potassium Chloride); 2g Choline bitartrate; 5g MSM Sulfur Powder; 1.2g Iodised Salt; 1g NOW Foods Magnesium Citrate Powder; 0g NOW Foods Calcium Citrate powder; 119g Optimum Nutrition 100% Casein Gold Standard

Amount		Ingredient	$ / day	Source
36	g	GNC Mega Men® Sport - Vanilla Bean	$1.67	GNC
185	g	Oat Flour/Powder	$0.09	Amazon
0	g	Pre-cooked Masa (Masa Precocida)	$0.00	Amazon
17	g	Soybean Oil	$0.12	Amazon
5	g	Morton Salt Substitute (Potassium Chloride)	$0.12	Amazon
2	g	Choline bitartrate	$0.02	Amazon
5	g	MSM Sulfur Powder	$0.29	Amazon
1.2	g	Iodised Salt	$0.00	local
1	g	NOW Foods Magnesium Citrate Powder	$0.03	Amazon
0	g	NOW Foods Calcium Citrate powder	$0.00	Amazon
119	g	Optimum Nutrition 100% Casein Gold Standard	$3.28	Supplement Warehouse
Amounts for: Total Daily Cost:			$5.61	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

41% Carb, 34% Protein, 25% Fat

Calories1448

% Daily Values*

82%

Total Carbohydrate148g

112%

Dietary Fiber 24g

81%

Protein122g

100%

Total Fat40g

Saturated Fat8g

Monounsaturated Fat9g

Polyunsaturated Fat16g

89%

Omega-3 Fatty Acids1g

85%

Omega-6 Fatty Acids14g

Cholesterol78mg

Calcium 205%	•	Vitamin A 167%
Chloride 145%	•	Vitamin B6 3860%
Chromium 343%	•	Vitamin B12 2083%
Copper 304%	•	Vitamin C 333%
Iodine 138%	•	Vitamin D 100%
Iron 107%	•	Vitamin E 170%
Magnesium 115%	•	Vitamin K 98%
Manganese 409%	•	Thiamin 4275%
Molybdenum 989%	•	Riboflavin 3860%
Phosphorus 120%	•	Niacin 330%
Potassium 99%	•	Folate 165%
Selenium 478%	•	Pantothenic Acid 1007%
Sodium 100%	•	Biotin 1000%
Sulfur 105%	•	Choline 161%
Zinc 281%

* 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	GNC Mega Men® Sport - Vanilla Bean	36	g	Powder	GNC	1080	$49.99	$1.67	30	130	15.0	10.00
2	Oat Flour/Powder	185	g	Powder	Amazon	22680	$11.62	$0.09	123	747	122.1	27.75
3	Pre-cooked Masa (Masa Precocida)	0	g	Powder	Amazon	2993	$15.08	$0.00		0	0.0	0.00
4	Soybean Oil	17	g	Liquid	Amazon	907	$6.35	$0.12	53	150	0.0	0.00
5	Morton Salt Substitute (Potassium Chloride)	5	g	Powder	Amazon	532	$12.44	$0.12	106	0	0.0	0.00
6	Choline bitartrate	2	g	Powder	Amazon	500	$4.99	$0.02	250	0	0.0	0.00
7	MSM Sulfur Powder	5	g	Powder	Amazon	200	$11.46	$0.29	40	0	0.0	0.00
8	Iodised Salt	1.2	g	Powder	local	500	$0.90	$0.00	417	0	0.0	0.00
9	NOW Foods Magnesium Citrate Powder	1	g	Powder	Amazon	227	$6.99	$0.03	227	0	0.0	0.00
10	NOW Foods Calcium Citrate powder	0	g	Powder	Amazon	225	$9.10	$0.00		0	0.0	0.00
11	Optimum Nutrition 100% Casein Gold Standard	119	g	Powder	Supplement Warehouse	1904	$52.45	$3.28	16	420	10.5	84.00
	Total						$181.37	$5.61		1448	147.6	121.75
	Target									1445	181.0	150.00
	% Reached									100%	82%	81%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1445	1448	100%
Carbohydrates (g)	181	147.6	82%
Protein (g)	150	121.75	81%
Total Fat (g)	40	39.84	100%
Saturated Fat (g)	0	8.43
Monounsaturated Fat (g)	0	9.24
Polyunsaturated Fat (g)	0	15.91
Omega-3 Fatty Acids (g)	1.6	1.42	89%
Omega-6 Fatty Acids (g)	17	14.46	85%
Total Fiber (g)	21	23.5	112%
Soluble Fiber (g)	0	5.5
Insoluble Fiber (g)	0	6.5
Cholesterol (mg)	0	77.5

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	50.2	100	3860%
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	117		98%
Thiamin (mg)	1.2	51.295		4275%
Riboflavin (mg)	1.3	50.185		3860%
Niacin (mg)	16	52.775	35	330%
Folate (ug)	400	659	1000	165%
Pantothenic Acid (mg)	5	50.37		1007%
Biotin (ug)	30	300		1000%
Choline (mg)	550	885.315	3500	161%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.05	2.5	205%
Chloride (g)	2.3	3.328	3.6	145%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.74	10	304%
Iodine (ug)	150	206	1100	138%
Iron (mg)	8	8.52	45	107%
Magnesium (mg)	420	482.2		115%
Manganese (mg)	2.3	9.4	11	409%
Molybdenum (ug)	45	445	2000	989%
Phosphorus (g)	0.7	0.838	4	120%
Potassium (g)	3.5	3.478		99%
Selenium (ug)	55	263	400	478%
Sodium (g)	1.5	1.495	2.3	100%
Sulfur (g)	2	2.09		105%
Zinc (mg)	11	30.92	40	281%

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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
Punchey's "Bachelor Chow" - High Carb	Punchey	8 Oct '13	10 Feb '14
Punchey's "Bachelor Chow" - Med Carb - 1450 cal	Punchey	10 Feb '14	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 - Casein Private

Nutrition Facts

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

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

Nutrition Facts

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

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