Whole Chow - 2100c

Last updated May 15, 2017 Copy
AmountVolumeIngredient$ / daySource
8portionEgg, whole, raw, fresh$0.53WinCo
30gAcacia Gum (Fiber)$0.73Amazon
1pillNow Foods MK-7 Vitamin K-2 (mixed in with powder)$0.08Amazon
2pillKirkland "One per day" fish oil$0.19Costco
1portionKirkland Signature Daily Multi$0.04Costco
4.4gPotassium chloride$0.07AllStar
80mlOil, olive, salad or cooking$0.40Costco
15gHershey's Cocoa Powder$0.21Amazon
2portionVitamin D3 (Liquid)$0.01Costco
1gSea Salt$0.00Amazon (S)
40gcupAlmond Flour$0.62Amazon
Amounts for:
Total Daily Cost:
$2.88Add Ingredients
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Attempting to make a recipe that doesn't rely on whey protein/milk protein. You can't stockpile this one as much as most soylents due to the eggs, but that is the tradeoff.

NOT OPTIONAL:To avoid salmonella crack the eggs and a cup of water into a saucepan and bring slowly up to a steaming temperature over medium heat, stirring occasionally. Some curds are fine but don't overcook or it will taste 'sulphorus'. Off the heat add everything else and blend. Blended eggs can be kept in the fridge for up to two days.

+This works great as 'cream' mixed into strong coffee if you want to make your own Coffiest. +Switching to straight oil instead of cream works fine in this recipe because the eggs are powerful emulsifiers.
+I don't actually add salt - for my solid food I eat a lot of bacon and preserved meats that cover that. YMMV.

The nutrition target is driving me crazy. It claims to be a USDA product, but it asks for 26g carbs and 28g fiber. The USDA knows that fiber is a carb, but whoever typed this in doesn't. Please let me know if you have a better target that you like and that isn't based on a two meal 1,200 calorie target. Thanks,

This version uses no multivitamin: https://www.completefoods.co/diy/recipes/whole-chow-2500c

Nutrition Facts

Amount Per Day
9% Carb, 20% Protein, 71% Fat
Calories2172
% Daily Values*
20%
Total Carbohydrate50g
133%
Dietary Fiber 37g
136%
Protein116g
277%
Total Fat180g
Saturated Fat36g
Monounsaturated Fat88g
Polyunsaturated Fat24g
148%
Omega-3 Fatty Acids2g
119%
Omega-6 Fatty Acids20g
Cholesterol2976mg
Calcium
104%
Vitamin A
261%
Chloride
121%
Vitamin B6
262%
Chromium
100%
Vitamin B12
547%
Copper
272%
Vitamin C
102%
Iodine
100%
Vitamin D
236%
Iron
450%
Vitamin E
328%
Magnesium
104%
Vitamin K
147%
Manganese
175%
Thiamin
160%
Molybdenum
180%
Riboflavin
445%
Phosphorus
285%
Niacin
139%
Potassium
110%
Folate
225%
Selenium
552%
Pantothenic Acid
450%
Sodium
112%
Biotin
313%
Sulfur
261%
Choline
432%
Zinc
214%
 
* 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.
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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