Name: zone 2k no fruit People Chow 2.3.0 - ON Whey Isolate
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 198g Masa harina; 1 scoop ON Whey Protein Isolate; 55g Bob's Red Mill Chia Seeds; 40g Navitas Naturals Organic Raw Cacao; 27ml Extra Virgin Olive Oil; 17g Bob's Red Mill Soy Lecithin Granules; 10g Kale, raw; 5g Nuts, coconut meat, dried (desiccated), not sweetened; 3.6g Potassium Citrate; 3.8g Iodised Salt; 1g NOW Foods Calcium/magnesium 1000/500 mg; 1pill Kroger complete men's health senior multivitamin; 0g Oat Flour; 0g Almond meal

Amount		Volume		Ingredient	$ / day	Source
198	g			Masa harina	$0.20	Amazon
153	g	1	scoop	ON Whey Protein Isolate	$4.59	Costco
55	g			Bob's Red Mill Chia Seeds	$0.76	Amazon (S)
40	g			Navitas Naturals Organic Raw Cacao	$1.09	Amazon (S)
27	ml			Extra Virgin Olive Oil	$0.33	Amazon
17	g			Bob's Red Mill Soy Lecithin Granules	$0.32	Amazon (S)
10	g			Kale, raw	$0.00
5	g			Nuts, coconut meat, dried (desiccated), not sweetened	$0.00
3.6	g			Potassium Citrate	$0.14	PureBulk, Inc.
3.8	g			Iodised Salt	$0.01	local
1	g			NOW Foods Calcium/magnesium 1000/500 mg	$0.04	Amazon
1	pill			Kroger complete men's health senior multivitamin	$0.08	Kroger
0	g			Oat Flour	$0.00	Amazon
0	g			Almond meal	$0.00	Amazon
Amounts for: Total Daily Cost:					$7.56	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 30% Protein, 30% Fat

Calories2029

% Daily Values*

105%

Total Carbohydrate214g

200%

Dietary Fiber 56g

103%

Protein157g

104%

Total Fat71g

Saturated Fat16g

Monounsaturated Fat22g

Polyunsaturated Fat20g

475%

Omega-3 Fatty Acids11g

1878%

Omega-6 Fatty Acids13g

Cholesterol60mg

Calcium 166%	•	Vitamin A 217%
Chloride 102%	•	Vitamin B6 541%
Chromium 171%	•	Vitamin B12 4167%
Copper 363%	•	Vitamin C 148%
Iodine 219%	•	Vitamin D 107%
Iron 347%	•	Vitamin E 324%
Magnesium 179%	•	Vitamin K 136%
Manganese 358%	•	Thiamin 388%
Molybdenum 111%	•	Riboflavin 162%
Phosphorus 178%	•	Niacin 162%
Potassium 136%	•	Folate 103%
Selenium 300%	•	Pantothenic Acid 231%
Sodium 152%	•	Biotin 100%
Sulfur 73%	•	Choline 101%
Zinc 218%

* Percent Daily Values are based on "2k Zone ratio male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)". 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	198	g	Powder	Amazon	2000	$1.99	$0.20	10	723	151.1	18.41
2	ON Whey Protein Isolate	153	g	Powder	Costco	1900	$57.00	$4.59	12	564	12.1	120.79
3	Bob's Red Mill Chia Seeds	55	g	Powder	Amazon (S)	1812	$25.01	$0.76	33	267	23.2	9.10
4	Navitas Naturals Organic Raw Cacao	40	g	Powder	Amazon (S)	908	$24.73	$1.09	23	91	23.2	7.84
5	Extra Virgin Olive Oil	27	ml	Liquid	Amazon	3000	$36.27	$0.33	111	219	0.0	0.00
6	Bob's Red Mill Soy Lecithin Granules	17	g	Powder	Amazon (S)	1812	$33.75	$0.32	107	128	2.1	0.00
7	Kale, raw	10	g	Powder		0	$0.00	$0.00	0	5	0.9	0.43
8	Nuts, coconut meat, dried (desiccated), not sweetened	5	g	Powder		0	$0.00	$0.00	0	33	1.2	0.34
9	Potassium Citrate	3.6	g	Powder	PureBulk, Inc.	250	$10.00	$0.14	69	0	0.0	0.00
10	Iodised Salt	3.8	g	Powder	local	500	$0.90	$0.01	132	0	0.0	0.00
11	NOW Foods Calcium/magnesium 1000/500 mg	1	g	Powder	Amazon	227	$9.99	$0.04	227	0	0.0	0.00
12	Kroger complete men's health senior multivitamin	1	pill	Pill	Kroger	200	$16.99	$0.08	200	0	0.0	0.00
13	Oat Flour	0	g	Powder	Amazon	2495	$11.08	$0.00		0	0.0	0.00
14	Almond meal	0	g	Powder	Amazon	2268	$34.94	$0.00		0	0.0	0.00
	Total						$262.65	$7.56		2029	213.6	156.91
	Target									2033	203.0	152.00
	% Reached									100%	105%	103%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2033	2029		100%
Carbohydrates (g)	203	213.6		105%
Protein (g)	152	156.91		103%
Total Fat (g)	68	70.66		104%
Saturated Fat (g)	0	15.63
Monounsaturated Fat (g)	0	22.26
Polyunsaturated Fat (g)	2.89	19.72	22.22	682%
Omega-3 Fatty Acids (g)	2.22	10.55		475%
Omega-6 Fatty Acids (g)	0.67	12.58		1878%
Total Fiber (g)	28	56.1		200%
Soluble Fiber (g)	0	7.1
Insoluble Fiber (g)	0	28.9
Cholesterol (mg)	0	60.395

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6509	10000	217%
Vitamin B6 (mg)	1.3	7	100	541%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	133	2000	148%
Vitamin D (IU)	600	644	4000	107%
Vitamin E (IU)	20	65	1000	324%
Vitamin K (ug)	120	163		136%
Thiamin (mg)	1.2	4.658		388%
Riboflavin (mg)	1.3	2.1		162%
Niacin (mg)	16	25.861	35	162%
Folate (ug)	400	412	1000	103%
Pantothenic Acid (mg)	5	11.537		231%
Biotin (ug)	30	30		100%
Choline (mg)	550	554.337	3500	101%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.66	2.5	166%
Chloride (g)	2.3	2.352	3.6	102%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	3.269	10	363%
Iodine (ug)	150	329	1100	219%
Iron (mg)	8	27.7368	45	347%
Magnesium (mg)	420	749.7		179%
Manganese (mg)	2.3	8.226	11	358%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.248	4	178%
Potassium (g)	2.7	3.681		136%
Selenium (ug)	55	165	400	300%
Sodium (g)	1.5	2.287	2.3	152%
Sulfur (g)	2	1.46		73%
Zinc (mg)	11	23.9635	40	218%

No reviews yet - why not add the first one?

Add Review

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	10 Jan '14
Copy of People Chow 2.3.0 - "Cheap!"	maherpac	16 Jan '14	25 Jan '14
blueberry bannana People Chow 2.3.0 - "Cheap!"	maherpac	25 Jan '14	27 Jan '14
2k blueberry bannana People Chow 2.3.0 - "Cheap!"	maherpac	27 Jan '14	21 Feb '14
zone 2k blueberry bannana People Chow 2.3.0 - "Cheap!"	maherpac	21 Feb '14	23 Feb '14
zone 2k no fruit People Chow 2.3.0 - "Cheap!"	maherpac	6 Apr '15	6 Apr '15
Copy of zone 2k no fruit People Chow 2.3.0 - "Cheap!"	maherpac	6 Apr '15	1 May '15
zone 2k no fruit People Chow 2.3.0 - Combat protein	maherpac	7 Sep '15	25 Apr '16
This recipe	maherpac	25 Apr '16	25 Apr '16
Recipes based on this one:
2016-10 F1 Whey Build zone 2k no fruit People Chow 2.3.0 - ON Whey Isolate	maherpac	14 Oct '16	14 Oct '16

zone 2k no fruit People Chow 2.3.0 - ON Whey Isolate Private

Nutrition Facts

Nutrient Profile: 2k Zone ratio male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

No reviews yet - why not add the first one?

zone 2k no fruit People Chow 2.3.0 - ON Whey Isolate Private

Nutrition Facts

Nutrient Profile: 2k Zone ratio male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

No reviews yet - why not add the first one?

Submit Feedback