Name: Vegan Chow
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 390g Masa harina; 2g Non-Iodized Salt; 1.5g Choline bitartrate; 6g Potassium Citrate; 4g Psyllium Husk Powder; 60g Soy protein isolate; 2g Calcium Chloride; 2pill Daily Vegan Multivitamin; 0.33pill Vegan Vitamin D and K Pills; 55ml Nutrioli Pure Soybean Oil

Amount		Ingredient	$ / day	Source
390	g	Masa harina	$0.41	Walmart (cheaper to pickup in store)
2	g	Non-Iodized Salt	$0.00	local
1.5	g	Choline bitartrate	$0.06	Amazon
6	g	Potassium Citrate	$0.19	Amazon
4	g	Psyllium Husk Powder	$0.09	Amazon
60	g	Soy protein isolate	$0.72	MyProtein.com
2	g	Calcium Chloride	$0.03	Bulkfoods
2	pill	Daily Vegan Multivitamin	$0.19	Amazon
0.33	pill	Vegan Vitamin D and K Pills	$0.05	Amazon
55	ml	Nutrioli Pure Soybean Oil	$0.58	Walmart
Amounts for: Total Daily Cost:			$2.33	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

56% Carb, 16% Protein, 28% Fat

Calories2083

% Daily Values*

122%

Total Carbohydrate306g

116%

Dietary Fiber 33g

100%

Protein85g

103%

Total Fat67g

Saturated Fat10g

Monounsaturated Fat12g

Polyunsaturated Fat30g

232%

Omega-3 Fatty Acids4g

192%

Omega-6 Fatty Acids33g

Cholesterol0mg

Calcium 161%	•	Vitamin A 230%
Chloride 116%	•	Vitamin B6 473%
Chromium 200%	•	Vitamin B12 500%
Copper 235%	•	Vitamin C 133%
Iodine 100%	•	Vitamin D 275%
Iron 461%	•	Vitamin E 261%
Magnesium 112%	•	Vitamin K 105%
Manganese 224%	•	Thiamin 714%
Molybdenum 100%	•	Riboflavin 283%
Phosphorus 191%	•	Niacin 255%
Potassium 206%	•	Folate 155%
Selenium 231%	•	Pantothenic Acid 455%
Sodium 101%	•	Biotin 200%
Sulfur 136%	•	Choline 140%
Zinc 177%

* 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	Masa harina	390	g	Powder	Walmart (cheaper to pickup in store)	2000	$2.12	$0.41	5	1424	297.5	36.27
2	Non-Iodized Salt	2	g	Powder	local	500	$0.90	$0.00	250	0	0.0	0.00
3	Choline bitartrate	1.5	g	Powder	Amazon	500	$19.95	$0.06	333	0	0.0	0.00
4	Potassium Citrate	6	g	Powder	Amazon	1020	$31.98	$0.19	170	0	0.0	0.00
5	Psyllium Husk Powder	4	g	Powder	Amazon	680	$14.95	$0.09	170	15	3.6	0.00
6	Soy protein isolate	60	g	Powder	MyProtein.com	2495	$30.09	$0.72	42	203	4.4	48.41
7	Calcium Chloride	2	g	Powder	Bulkfoods	454	$7.69	$0.03	227	0	0.0	0.00
8	Daily Vegan Multivitamin	2	pill	Pill	Amazon	90	$8.49	$0.19	45	0	0.0	0.00
9	Vegan Vitamin D and K Pills	0.33	pill	Pill	Amazon	90	$14.24	$0.05	273	0	0.0	0.00
10	Nutrioli Pure Soybean Oil	55	ml	Liquid	Walmart	946	$10.00	$0.58	17	442	0.0	0.00
	Total						$140.41	$2.33		2083	305.5	84.68
	Target									2000	250.0	85.00
	% Reached									104%	122%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2083	104%
Carbohydrates (g)	250	305.5	122%
Protein (g)	85	84.68	100%
Total Fat (g)	65	67.09	103%
Saturated Fat (g)		10.2
Monounsaturated Fat (g)		11.79
Polyunsaturated Fat (g)		29.84
Omega-3 Fatty Acids (g)	1.6	3.71	232%
Omega-6 Fatty Acids (g)	17	32.6	192%
Total Fiber (g)	28	32.5	116%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6900	10000	230%
Vitamin B6 (mg)	1.3	6.2	100	473%
Vitamin B12 (ug)	2.4	12		500%
Vitamin C (mg)	90	120	2000	133%
Vitamin D (IU)	600	1650	4000	275%
Vitamin E (IU)	20	52	1000	261%
Vitamin K (ug)	120	126		105%
Thiamin (mg)	1.2	8.566		714%
Riboflavin (mg)	1.3	3.678		283%
Niacin (mg)	16	40.863	35	255%
Folate (ug)	400	619	1000	155%
Pantothenic Acid (mg)	5	22.766		455%
Biotin (ug)	30	60		200%
Choline (mg)	550	769.13	3500	140%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.61	2.5	161%
Chloride (g)	2.3	2.66	3.6	116%
Chromium (ug)	35	70		200%
Copper (mg)	0.9	2.111	10	235%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	36.852	45	461%
Magnesium (mg)	420	468.4		112%
Manganese (mg)	2.3	5.146	11	224%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.335	4	191%
Potassium (g)	3.5	7.211		206%
Selenium (ug)	55	127	400	231%
Sodium (g)	1.5	1.52	2.3	101%
Sulfur (g)	2	2.73		136%
Zinc (mg)	11	19.438	40	177%

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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	30 Dec '17
PoLent - "Cheapest Complete Food Possible"	SoyFu	5 Jan '18	1 Oct '23
This recipe	VL1917	1 Oct '23	1 Oct '23

Vegan Chow

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