Name: test one: of Low Calorie People Chow 3.0.2 (with olive oil)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 200g Masa harina; 55g NOW Whey Protein Isolate; 4g GNC Mega Men® Sport - Vanilla Bean; 6g NOW Foods Calcium/magnesium 1000/500 mg; 6.4g Potassium Citrate; 4g Iodised Salt; 1g Choline bitartrate; 0.55pill Now Foods MK-7 Vitamin K-2; 0.55pill Now Foods MK-4 Vitamin K-2; 0ml Extra Virgin Olive Oil; 0.1g Pure Stevia - 1/4 tsp per week; 0.429g Xanthan Gum (3g/week); 2g Flaxseed Oil; 1.5pill NOW Foods Vitamin D-3 2000 IU; 0pill DEVA Vegan Multivitamin (and mineral supplement with greens); 5g Oil, wheat germ; 75g Oat Flour/Powder; 50g Maltodextrin (from corn); 0g Corn flour, whole-grain, white; 0g Beans, black, mature seeds, canned, low sodium; 0g Wheat flour, whole-grain, soft wheat; 75g Rice flour, brown; 0g Barley flour or meal; 0g Sorghum flour; 0g Wheat dextrin; 4g Psyllium Husk Powder; 0g Applesauce, canned, unsweetened, with added ascorbic acid; 0g Soy flour, low-fat; 0g Soy flour, defatted; 150g Rice flour, white

Amount		Ingredient	$ / day	Source
200	g	Masa harina	$0.29	Walmart
55	g	NOW Whey Protein Isolate	$1.45	Amazon
4	g	GNC Mega Men® Sport - Vanilla Bean	$0.16	GNC
6	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.44	Amazon
6.4	g	Potassium Citrate	$0.32	Amazon
4	g	Iodised Salt	$0.00	Sams-Club
1	g	Choline bitartrate	$0.04	Amazon
0.55	pill	Now Foods MK-7 Vitamin K-2	$0.11	Amazon
0.55	pill	Now Foods MK-4 Vitamin K-2	$0.05	Amazon
0	ml	Extra Virgin Olive Oil	$0.00	Sams-Club
0.1	g	Pure Stevia - 1/4 tsp per week	$0.01	Amazon
0.429	g	Xanthan Gum (3g/week)	$0.02	Amazon
2	g	Flaxseed Oil	$0.05	Amazon
1.5	pill	NOW Foods Vitamin D-3 2000 IU	$0.06	Amazon
0	pill	DEVA Vegan Multivitamin (and mineral supplement with greens)	$0.00	Amazon
5	g	Oil, wheat germ	$0.00
75	g	Oat Flour/Powder	$0.37	Bob's Red Mill (4x 22oz)
50	g	Maltodextrin (from corn)	$0.30	iHerb
0	g	Corn flour, whole-grain, white	$0.00
0	g	Beans, black, mature seeds, canned, low sodium	$0.00
0	g	Wheat flour, whole-grain, soft wheat	$0.00
75	g	Rice flour, brown	$0.00
0	g	Barley flour or meal	$0.00
0	g	Sorghum flour	$0.00
0	g	Wheat dextrin	$0.00	store
4	g	Psyllium Husk Powder	$0.08	Amazon
0	g	Applesauce, canned, unsweetened, with added ascorbic acid	$0.00
0	g	Soy flour, low-fat	$0.00
0	g	Soy flour, defatted	$0.00
150	g	Rice flour, white	$0.00
Amounts for: Total Daily Cost:			$3.75	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

74% Carb, 16% Protein, 10% Fat

Calories2346

% Daily Values*

112%

Total Carbohydrate433g

83%

Dietary Fiber 29g

63%

Protein94g

102%

Total Fat27g

Saturated Fat5g

Monounsaturated Fat7g

Polyunsaturated Fat12g

110%

Omega-3 Fatty Acids2g

58%

Omega-6 Fatty Acids10g

Cholesterol8mg

Calcium 117%	•	Vitamin A 19%
Chloride 105%	•	Vitamin B6 600%
Chromium 38%	•	Vitamin B12 231%
Copper 141%	•	Vitamin C 38%
Iodine 136%	•	Vitamin D 111%
Iron 104%	•	Vitamin E 67%
Magnesium 244%	•	Vitamin K 102%
Manganese 384%	•	Thiamin 587%
Molybdenum 352%	•	Riboflavin 453%
Phosphorus 189%	•	Niacin 116%
Potassium 100%	•	Folate 42%
Selenium 198%	•	Pantothenic Acid 170%
Sodium 118%	•	Biotin 111%
Sulfur 193%	•	Choline 84%
Zinc 108%

* Percent Daily Values are based on "bryanstew'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	Masa harina	200	g	Powder	Walmart	2000	$2.88	$0.29	10	730	152.6	18.60
2	NOW Whey Protein Isolate	55	g	Powder	Amazon	4536	$119.82	$1.45	82	209	1.1	48.95
3	GNC Mega Men® Sport - Vanilla Bean	4	g	Powder	GNC	1080	$42.49	$0.16	270	14	1.7	1.11
4	NOW Foods Calcium/magnesium 1000/500 mg	6	g	Powder	Amazon	227	$16.49	$0.44	38	0	0.0	0.00
5	Potassium Citrate	6.4	g	Powder	Amazon	500	$24.96	$0.32	78	0	0.0	0.00
6	Iodised Salt	4	g	Powder	Sams-Club	1814	$0.98	$0.00	454	0	0.0	0.00
7	Choline bitartrate	1	g	Powder	Amazon	500	$19.74	$0.04	500	0	0.0	0.00
8	Now Foods MK-7 Vitamin K-2	0.55	pill	Pill	Amazon	60	$12.01	$0.11	109	0	0.0	0.00
9	Now Foods MK-4 Vitamin K-2	0.55	pill	Pill	Amazon	100	$9.99	$0.05	182	0	0.0	0.00
10	Extra Virgin Olive Oil	0	ml	Liquid	Sams-Club	2000	$12.98	$0.00		0	0.0	0.00
11	Pure Stevia - 1/4 tsp per week	0.1	g	Powder	Amazon	100	$14.96	$0.01	1000	0	0.0	0.00
12	Xanthan Gum (3g/week)	0.4285714285714286	g	Powder	Amazon	454	$17.95	$0.02	1058	1	0.3	0.00
13	Flaxseed Oil	2	g	Liquid	Amazon	662	$16.16	$0.05	331	18	0.0	0.00
14	NOW Foods Vitamin D-3 2000 IU	1.5	pill	Pill	Amazon	240	$10.03	$0.06	160	0	0.0	0.00
15	DEVA Vegan Multivitamin (and mineral supplement with greens)	0	pill	Pill	Amazon	90	$7.69	$0.00		0	0.0	0.00
16	Oil, wheat germ	5	g	Powder		0	$0.00	$0.00	0	44	0.0	0.00
17	Oat Flour/Powder	75	g	Powder	Bob's Red Mill (4x 22oz)	2495	$12.19	$0.37	33	303	49.3	10.99
18	Maltodextrin (from corn)	50	g	Powder	iHerb	5450	$32.88	$0.30	109	190	47.0	0.00
19	Corn flour, whole-grain, white	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
20	Beans, black, mature seeds, canned, low sodium	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
21	Wheat flour, whole-grain, soft wheat	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
22	Rice flour, brown	75	g	Powder		0	$0.00	$0.00	0	272	57.4	5.42
23	Barley flour or meal	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
24	Sorghum flour	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
25	Wheat dextrin	0	g	Powder	store	244	$12.00	$0.00		0	0.0	0.00
26	Psyllium Husk Powder	4	g	Powder	Amazon	680	$13.94	$0.08	170	15	3.6	0.00
27	Applesauce, canned, unsweetened, with added ascorbic acid	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
28	Soy flour, low-fat	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
29	Soy flour, defatted	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
30	Rice flour, white	150	g	Powder		0	$0.00	$0.00	0	549	120.6	8.92
	Total						$400.14	$3.75		2346	433.4	94.00
	Target									2377	386.0	149.00
	% Reached									99%	112%	63%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2377	2346	99%
Carbohydrates (g)	386	433.4	112%
Protein (g)	149	94	63%
Total Fat (g)	26	26.6	102%
Saturated Fat (g)	0	4.65
Monounsaturated Fat (g)	0	6.75
Polyunsaturated Fat (g)	0	11.64
Omega-3 Fatty Acids (g)	1.6	1.76	110%
Omega-6 Fatty Acids (g)	17	9.91	58%
Total Fiber (g)	35	28.9	83%
Soluble Fiber (g)	0	2.6
Insoluble Fiber (g)	0	2.6
Cholesterol (mg)	0	8.278

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	566	10000	19%
Vitamin B6 (mg)	1.3	7.8	100	600%
Vitamin B12 (ug)	2.4	5.6		231%
Vitamin C (mg)	90	34	2000	38%
Vitamin D (IU)	3000	3333	4000	111%
Vitamin E (IU)	20	13	1000	67%
Vitamin K (ug)	120	123		102%
Thiamin (mg)	1.2	7.049		587%
Riboflavin (mg)	1.3	5.885		453%
Niacin (mg)	16	18.596	35	116%
Folate (ug)	400	167	1000	42%
Pantothenic Acid (mg)	5	8.517		170%
Biotin (ug)	30	33		111%
Choline (mg)	550	460.474	3500	84%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.17	2.5	117%
Chloride (g)	2.3	2.417	3.6	105%
Chromium (ug)	35	13		38%
Copper (mg)	0.9	1.272	10	141%
Iodine (ug)	150	205	1100	136%
Iron (mg)	8	8.3416	45	104%
Magnesium (mg)	420	1026.6		244%
Manganese (mg)	2.3	8.836	11	384%
Molybdenum (ug)	45	158	2000	352%
Phosphorus (g)	0.7	1.326	4	189%
Potassium (g)	3.5	3.501		100%
Selenium (ug)	55	109	400	198%
Sodium (g)	1.5	1.77	2.3	118%
Sulfur (g)	2	3.86		193%
Zinc (mg)	11	11.8495	40	108%

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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	19 Jan '14
People Chow 3.0.2 - "Tortilla Perfection!" with olive oil	chris.bair	6 Jan '15	27 Feb '14
Low Calorie People Chow 3.0.2 (with olive oil)	chris.bair	11 Nov '14	1 Jul '15
This recipe	bryanstew	4 Jul '15	1 Jul '15
Recipes based on this one:
low fat blend	phystew	9 Jul '15	9 Jul '15
low fat	phystew	5 Jul '15	5 Jul '15
new3	bryanstew	5 Jul '15	5 Jul '15

test one: of Low Calorie People Chow 3.0.2 (with olive oil) Private

Nutrition Facts

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

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test one: of Low Calorie People Chow 3.0.2 (with olive oil) Private

Nutrition Facts

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

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