Name: Torrey Chow V2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 50g Harina P.a.n. White Corn Meal; 6g MSM Sulfur Powder; 2g Choline bitartrate; 100g Rice, Brown Flour; 80g Flaxseed Meal; 1pill Centrum Men Multivitamin; 1pill Vitamin K supplement; 180g Optimum Nutrition GOLD STANDARD 100% WHEY; 120g Dextrose; 30g Canola Oil; 3g Table Salt, iodized

Amount		Ingredient	$ / day	Source
50	g	Harina P.a.n. White Corn Meal	$0.25	Amazon
6	g	MSM Sulfur Powder	$0.21	Amazon
2	g	Choline bitartrate	$0.02	Amazon
100	g	Rice, Brown Flour	$0.39	Amazon
80	g	Flaxseed Meal	$0.69	Amazon
1	pill	Centrum Men Multivitamin	$0.06	Amazon
1	pill	Vitamin K supplement	$0.05	Amazon
180	g	Optimum Nutrition GOLD STANDARD 100% WHEY	$4.37	Amazon
120	g	Dextrose	$0.63	Amazon
30	g	Canola Oil	$0.07	Local
3	g	Table Salt, iodized	$0.02	Local
Amounts for: Total Daily Cost:			$6.76	Add Ingredients to Amazon Cart

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Nutrition Facts

Amount Per Day

42% Carb, 29% Protein, 29% Fat

Calories2460

% Daily Values*

103%

Total Carbohydrate256g

113%

Dietary Fiber 32g

207%

Protein176g

118%

Total Fat77g

Saturated Fat9g

Monounsaturated Fat26g

Polyunsaturated Fat35g

1316%

Omega-3 Fatty Acids21g

80%

Omega-6 Fatty Acids14g

Cholesterol184mg

Calcium 106%	•	Vitamin A 133%
Chloride 83%	•	Vitamin B6 221%
Chromium 100%	•	Vitamin B12 250%
Copper 133%	•	Vitamin C 101%
Iodine 154%	•	Vitamin D 100%
Iron 234%	•	Vitamin E 270%
Magnesium 133%	•	Vitamin K 148%
Manganese 344%	•	Thiamin 240%
Molybdenum 111%	•	Riboflavin 120%
Phosphorus 124%	•	Niacin 147%
Potassium 31%	•	Folate 122%
Selenium 225%	•	Pantothenic Acid 330%
Sodium 103%	•	Biotin 133%
Sulfur 100%	•	Choline 166%
Zinc 146%

* Percent Daily Values are based on "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	Harina P.a.n. White Corn Meal	50	g	Powder	Amazon	2993	$14.99	$0.25	60	180	39.5	4.00
2	MSM Sulfur Powder	6	g	Powder	Amazon	454	$15.99	$0.21	76	0	0.0	0.00
3	Choline bitartrate	2	g	Powder	Amazon	500	$4.99	$0.02	250	0	0.0	0.00
4	Rice, Brown Flour	100	g	Powder	Amazon	5443	$21.16	$0.39	54	370	77.2	7.90
5	Flaxseed Meal	80	g	Powder	Amazon	1814	$15.56	$0.69	23	454	1.4	17.52
6	Centrum Men Multivitamin	1	pill	Pill	Amazon	200	$12.94	$0.06	200	0	0.0	0.00
7	Vitamin K supplement	1	pill	Pill	Amazon	100	$4.99	$0.05	100	0	0.0	0.00
8	Optimum Nutrition GOLD STANDARD 100% WHEY	180	g	Powder	Amazon	4536	$110.00	$4.37	25	735	18.4	146.94
9	Dextrose	120	g	Powder	Amazon	4536	$23.85	$0.63	38	456	120.0	0.00
10	Canola Oil	30	g	Liquid	Local	1278	$2.82	$0.07	43	265	0.0	0.00
11	Table Salt, iodized	3	g	Powder	Local	737	$5.40	$0.02	246	0	0.0	0.00
	Total						$232.69	$6.76		2460	256.4	176.36
	Target									2000	250.0	85.00
	% Reached									123%	103%	207%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2460	123%
Carbohydrates (g)	250	256.4	103%
Protein (g)	85	176.36	207%
Total Fat (g)	65	76.98	118%
Saturated Fat (g)		9.38
Monounsaturated Fat (g)		25.52
Polyunsaturated Fat (g)		34.69
Omega-3 Fatty Acids (g)	1.6	21.06	1316%
Omega-6 Fatty Acids (g)	17	13.57	80%
Total Fiber (g)	28	31.6	113%
Soluble Fiber (g)		6.2
Insoluble Fiber (g)		18.4
Cholesterol (mg)	0	183.673

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4000	10000	133%
Vitamin B6 (mg)	1.3	2.9	100	221%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	101%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	54	1000	270%
Vitamin K (ug)	120	178		148%
Thiamin (mg)	1.2	2.88		240%
Riboflavin (mg)	1.3	1.56		120%
Niacin (mg)	16	23.58	35	147%
Folate (ug)	400	490	1000	122%
Pantothenic Acid (mg)	5	16.5		330%
Biotin (ug)	30	40		133%
Choline (mg)	550	913.72	3500	166%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.06	2.5	106%
Chloride (g)	2.3	1.9	3.6	83%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.2	10	133%
Iodine (ug)	150	231	1100	154%
Iron (mg)	8	18.7	45	234%
Magnesium (mg)	420	556.6		133%
Manganese (mg)	2.3	7.92	11	344%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	0.867	4	124%
Potassium (g)	3.5	1.095		31%
Selenium (ug)	55	124	400	225%
Sodium (g)	1.5	1.542	2.3	103%
Sulfur (g)	2	2		100%
Zinc (mg)	11	16.04	40	146%

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Torrey Chow V2 Weight GainBodybuilding

Nutrition Facts

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

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Torrey Chow V2 Weight GainBodybuilding

Nutrition Facts

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

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