Mong Food

by mongke
Last updated April 4, 2016 Copy
AmountIngredientAU$ / daySource
190gFine Powdered OatsAU$1.46Bulk Nutrients
135gMaltodextrin (from corn)AU$0.81Bulk Nutrients
110gWhey Protein ConcentrateAU$2.24Bulk Nutrients
25gMacro Chia SeedsAU$0.90Woolworths
14gPotassium GluconateAU$0.48iHerb
18gPsyllium Husk PowderAU$0.29Woolworths
7gOrange Triad + GreensAU$1.12Bodybuilding.com
5gIodised SaltAU$0.08Woolworths
3gJoint ComplexAU$0.31Bulk Nutrients
1.5gMaca 10-1AU$0.43eBay
1.5gCreatine MonohydrateAU$0.06Bulknutrients
1.2gCalcium CitrateAU$0.06iHerb
1gMatcha PowderAU$0.20Ebay
1gAshwaganda 2.5% WithanolidesAU$0.23Powder City
0.5gAniracetamAU$0.30Bulk Nutrients
0.5gCiticoline SodiumAU$0.43Ebay
0.3gBacopa 45% BacosidesAU$0.07Nootropics Depot
0.2gNACAU$0.02Bulknutrients
0.5pillCopper CapsAU$0.04iHerb
0.12gBeta Carotene 1%AU$0.04Pure Bulk
0.03gVitamin B12AU$0.01Pure Bulk
15mlExtra Virgin Olive OilAU$0.12IGA
15gCoconut OilAU$0.30Coles
3pillFish Oil EPA-DHA BalanceAU$0.38iHerb
1pillAlpha, Gamma E TocopherolAU$0.29iHerb
0.16mlThorne Research, Vitamin D/K2AU$0.19iHerb
0.04mlThorne Research Vitamin K2 (MK-4)AU$0.12iHerb
2.5gCognitoneAU$0.55Bulk Nutrients
0pillVitamin D3, 5000 IU SoftgelsAU$0.00iHerb
Amounts for:
Total Daily Cost:
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Mong Food

This is for someone looking to reduce anxiety and depression as well as have the most complete and balanced diet possible for less than $15/day. Macro-wise, it's set for weight gain.

Calcium, magnesium, iron, copper, and zinc have been increased to account for loss due to phytic acid.

Omega 3:6 ratio is 1:1 as advised by Examine.com

Vitamin D3 is 4000IU as estimated based on Examine.com and Foundmyfitness.com

Vitamin E levels are to be adjusted, I tried to balance d-alpha and d-gamma while keeping the alpha below 100IU until further studies are conducted to explain increases in mortality due to high E supplementation (400IU+)

Niacin levels are well tolerated by most people.

Fibre is very high as well as several other ingredients so it may be worthwhile to slowly increase the dosage of Mong food over time to allow the gut to adjust.

Nutrition Facts

Amount Per Day
51% Carb, 22% Protein, 27% Fat
Calories2207
% Daily Values*
137%
Total Carbohydrate274g
163%
Dietary Fiber 49g
118%
Protein118g
104%
Total Fat62g
Saturated Fat27g
Monounsaturated Fat15g
Polyunsaturated Fat12g
329%
Omega-3 Fatty Acids7g
302%
Omega-6 Fatty Acids8g
Cholesterol20mg
Calcium
114%
Vitamin A
164%
Chloride
142%
Vitamin B6
3164%
Chromium
130%
Vitamin B12
> 46173%
Copper
160%
Vitamin C
340%
Iodine
251%
Vitamin D
211%
Iron
149%
Vitamin E
269%
Magnesium
322%
Vitamin K
156%
Manganese
443%
Thiamin
1452%
Molybdenum
369%
Riboflavin
1363%
Phosphorus
366%
Niacin
358%
Potassium
118%
Folate
112%
Selenium
227%
Pantothenic Acid
956%
Sodium
152%
Biotin
509%
Sulfur
108%
Choline
192%
Zinc
266%
 
* Percent Daily Values are based on "Mongke's 75kg Male RDI (Adjusted fiber, potassium, ω-6, ω-3, PUFAs, Vitamin D, E, C, Niacin and Choline requirements)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Mongke's 75kg Male RDI (Adjusted fiber, potassium, ω-6, ω-3, PUFAs, Vitamin D, E, C, Niacin and Choline requirements)Change

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