Name: Punchey's "Bachelor Chow" - Med Carb - 1450 cal - Coconut
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 36g GNC Mega Men® Sport - Vanilla Bean; 6.5g Morton Salt Substitute (Potassium Chloride); 2g Choline bitartrate; 6g MSM Sulfur Powder; 1g Iodised Salt; 2.3g NOW Foods Magnesium Citrate Powder; 119g Optimum Nutrition 100% Casein Gold Standard; 182g Bob's Red Mill Coconut Flour; 8g Coconut Oil - Nutiva Certified Organic Virgin Coconut Oil

Amount		Ingredient	$ / day	Source
36	g	GNC Mega Men® Sport - Vanilla Bean	$1.67	GNC
6.5	g	Morton Salt Substitute (Potassium Chloride)	$0.15	Amazon
2	g	Choline bitartrate	$0.02	Amazon
6	g	MSM Sulfur Powder	$0.34	Amazon
1	g	Iodised Salt	$0.00	local
2.3	g	NOW Foods Magnesium Citrate Powder	$0.07	Amazon
119	g	Optimum Nutrition 100% Casein Gold Standard	$3.28	Supplement Warehouse
182	g	Bob's Red Mill Coconut Flour	$2.72	Amazon
8	g	Coconut Oil - Nutiva Certified Organic Virgin Coconut Oil	$0.12
Amounts for: Total Daily Cost:			$8.37	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

38% Carb, 35% Protein, 27% Fat

Calories1399

% Daily Values*

72%

Total Carbohydrate130g

364%

Dietary Fiber 77g

100%

Protein120g

100%

Total Fat40g

Saturated Fat36g

Monounsaturated Fat0.46g

Polyunsaturated Fat0.14g

Omega-3 Fatty Acids0g

Omega-6 Fatty Acids0.14g

Cholesterol78mg

Calcium 195%	•	Vitamin A 167%
Chloride 172%	•	Vitamin B6 3846%
Chromium 343%	•	Vitamin B12 2083%
Copper 222%	•	Vitamin C 333%
Iodine 131%	•	Vitamin D 100%
Iron 144%	•	Vitamin E 150%
Magnesium 103%	•	Vitamin K 67%
Manganese 87%	•	Thiamin 4167%
Molybdenum 167%	•	Riboflavin 3846%
Phosphorus 0%	•	Niacin 313%
Potassium 102%	•	Folate 150%
Selenium 364%	•	Pantothenic Acid 1000%
Sodium 118%	•	Biotin 1000%
Sulfur 100%	•	Choline 151%
Zinc 227%

* 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	Morton Salt Substitute (Potassium Chloride)	6.5	g	Powder	Amazon	532	$12.44	$0.15	82	0	0.0	0.00
3	Choline bitartrate	2	g	Powder	Amazon	500	$4.99	$0.02	250	0	0.0	0.00
4	MSM Sulfur Powder	6	g	Powder	Amazon	200	$11.46	$0.34	33	0	0.0	0.00
5	Iodised Salt	1	g	Powder	local	500	$0.90	$0.00	500	0	0.0	0.00
6	NOW Foods Magnesium Citrate Powder	2.3	g	Powder	Amazon	227	$6.99	$0.07	99	0	0.0	0.00
7	Optimum Nutrition 100% Casein Gold Standard	119	g	Powder	Supplement Warehouse	1904	$52.45	$3.28	16	420	10.5	84.00
8	Bob's Red Mill Coconut Flour	182	g	Powder	Amazon	448	$6.69	$2.72	2	780	104.0	26.00
9	Coconut Oil - Nutiva Certified Organic Virgin Coconut Oil	8	g	Paste		1530	$23.75	$0.12	191	69	0.0	0.00
	Total						$169.66	$8.37		1399	129.5	120.00
	Target									1445	181.0	120.00
	% Reached									97%	72%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1445	1399	97%
Carbohydrates (g)	181	129.5	72%
Protein (g)	120	120	100%
Total Fat (g)	40	40	100%
Saturated Fat (g)	0	35.67
Monounsaturated Fat (g)	0	0.46
Polyunsaturated Fat (g)	0	0.14
Omega-3 Fatty Acids (g)	1.6	0	0%
Omega-6 Fatty Acids (g)	17	0.14	1%
Total Fiber (g)	21	76.5	364%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	77.5

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	50	100	3846%
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	30	1000	150%
Vitamin K (ug)	120	80		67%
Thiamin (mg)	1.2	50		4167%
Riboflavin (mg)	1.3	50		3846%
Niacin (mg)	16	50	35	313%
Folate (ug)	400	600	1000	150%
Pantothenic Acid (mg)	5	50		1000%
Biotin (ug)	30	300		1000%
Choline (mg)	550	830.024	3500	151%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.95	2.5	195%
Chloride (g)	2.3	3.946	3.6	172%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2	10	222%
Iodine (ug)	150	197	1100	131%
Iron (mg)	8	11.52	45	144%
Magnesium (mg)	420	431.3		103%
Manganese (mg)	2.3	2	11	87%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0	4	0%
Potassium (g)	3.5	3.554		102%
Selenium (ug)	55	200	400	364%
Sodium (g)	1.5	1.77	2.3	118%
Sulfur (g)	2	2		100%
Zinc (mg)	11	25	40	227%

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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
Punchey's "Bachelor Chow" - Med Carb - 1450 cal - Casein	Punchey	10 Feb '14	11 Feb '14
This recipe	Punchey	12 Feb '14	11 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 - Coconut 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 - Coconut 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