Ax Chow 1.3 Tasty!

by axcho
Last updated November 17, 2016 Copy
AmountVolumeIngredient$ / daySource
190g2cupsGluten-Free Oat Flour$1.29Amazon
70g1cupWhey Protein Isolate$2.57Amazon
22gtbspGNC Mega MenĀ® Sport$0.89Amazon
20g2tbspChia Seeds$0.32Amazon
9g1tbspPsyllium Husk Powder$0.18Amazon
7g1tspPotassium Citrate$0.35Amazon
6g2tspCalcium Magnesium$0.26Amazon
4g½tspIodized Salt$0.01Amazon
1g¼tspCholine Bitartrate$0.04Amazon
1pill1capsuleMK-7 Vitamin K-2$0.20Amazon
95ml6⅓tbspOlive Oil$1.12Amazon
Amounts for:
Total Daily Cost:
$7.23Add Ingredients
to Amazon Cart

Ax Chow is my variant of the popular People Chow 3.0.1 recipe, adjusted for my own specific dietary needs and restrictions. But I bet you'll like it too!

New and Improved

Here's what's changed:

People Chow 3.0.1 (Original)

  • overly starchy and not very satisfying
  • too many Carbs, not enough Fat
  • allergic to Soybean Oil
  • not enough Omega-3

Ax Chow 1.3 (Improved!)

  • a pleasantly balanced taste and much more satisfying
  • changed the Carb/Protein/Fat ratio to 30/20/50 (from 50/17/33)
  • replaced the Soybean Oil with Olive Oil and Vitamin K
  • replaced the Masa Harina with Oat Flour for flavor
  • added Psyllium Husk Powder for Fiber and texture
  • added Chia Seeds for Omega-3 and Fiber

Measuring Guide

Here are the approximate measurements for the daily portions of each ingredient:

Measurement Ingredient
2 cups Gluten-Free Oat Flour
1 cup Whey Protein Isolate
2 1/2 tbsp GNC Mega Men Sport
2 tbsp Chia Seeds
1 tbsp Psyllium Husk Powder
1 tsp Potassium Citrate
2 tsp Calcium Magnesium
1/2 tsp Iodized Salt
1/4 tsp Choline Bitartrate
6 tbsp Olive Oil
3 cups Total

.

I still recommend using a digital kitchen scale to get the precise measurements in grams, but knowing the approximate container sizes can speed up preparation quite a bit.

How to Make It

I find it easiest to mix up a week's worth of Ax Chow at a time, measuring each dry ingredient into six or seven jars, one for each day, before moving to the next ingredient. I save the olive oil for later.

Each night, I measure out the olive oil into three blender bottles, one for each meal. Then I put a day's worth of Ax Chow powder into a plastic freezer bag and shake it to mix it more evenly. I scoop out one cup of the powder for each of the three blender bottles with the help of a canning funnel, and if there's any left over I try to distribute it evenly between them. I reuse the plastic freezer bag without washing it, since the dry ingredients do not need refrigeration.

At this point I can add spices or flavorings to each of the three blender bottles and shake them to mix the dry ingredients.

Then I'll fill at least one of the three blender bottles with water and shake to mix it thoroughly, and put it in the refrigerator to chill overnight. Breakfast!

I recommend letting each mixture chill in the fridge for a few hours after adding water before you drink it. It will taste much better.

Try This...

I like to add a little cinnamon and a tiny bit of cayenne pepper to each batch for flavor. Not only does this taste good, but the cinnamon also helps regulate blood sugar, and the cayenne pepper improves circulation. Win!

And there's always the option to add a bit of cocoa powder and stevia if you're in the mood for a chocolate shake.

I also like to supplement my Ax Chow diet with a small amount of live sauerkraut, for the probiotics and the fiber. Plus it's nice to have something to chew on after downing a soylent shake. Try it sometime!

Updates

Ax Chow 1.3

  • changed the Carb/Protein/Fat ratio to 30/20/50 (from 20/30/50)
  • removed Masa Harina

Ax Chow 1.2

  • changed the Carb/Protein/Fat ratio to 20/30/50 (from 25/25/50)
  • added Psyllium Husk Powder for Fiber and texture

Ax Chow 1.1

  • changed the Carb/Protein/Fat ratio to 25/25/50 (from 35/25/40)
  • added Oat Flour for flavor and texture

Ax Chow 1.0

  • changed the Carb/Protein/Fat ratio to 35/25/40 (from 50/17/33)
  • replaced the Soybean Oil with Olive Oil and Vitamin K
  • added Chia Seeds for Omega-3 and Fiber

Nutrition Facts

Amount Per Day
30% Carb, 20% Protein, 50% Fat
Calories2004
% Daily Values*
102%
Total Carbohydrate152g
118%
Dietary Fiber 33g
100%
Protein100g
103%
Total Fat115g
Saturated Fat17g
Monounsaturated Fat12g
Polyunsaturated Fat81g
794%
Omega-3 Fatty Acids13g
753%
Omega-6 Fatty Acids36g
Cholesterol22mg
Calcium
124%
Vitamin A
102%
Chloride
108%
Vitamin B6
2368%
Chromium
210%
Vitamin B12
1345%
Copper
245%
Vitamin C
206%
Iodine
186%
Vitamin D
106%
Iron
126%
Vitamin E
165%
Magnesium
248%
Vitamin K
172%
Manganese
407%
Thiamin
2671%
Molybdenum
946%
Riboflavin
2476%
Phosphorus
280%
Niacin
225%
Potassium
108%
Folate
115%
Selenium
394%
Pantothenic Acid
696%
Sodium
117%
Biotin
611%
Sulfur
193%
Choline
113%
Zinc
242%
 
* Percent Daily Values are based on "axcho's U.S. government DRI, male 19-50, 2000 calories, 30/20/50". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Based on axcho's U.S. government DRI, male 19-50, 2000 calories, 30/20/50Change
MacroTargetRecipeMax%
Calories (kcal)20002004100%
Carbohydrates (g)150152.4102%
Protein (g)100100.22100%
Total Fat (g)111114.68103%
Saturated Fat (g)017.33
Monounsaturated Fat (g)012.31
Polyunsaturated Fat (g)080.67
Omega-3 Fatty Acids (g)1.612.71794%
Omega-6 Fatty Acids (g)4.836.15753%
Total Fiber (g)2833118%
Soluble Fiber (g)05.7
Insoluble Fiber (g)06.7
Cholesterol (mg)022.278
VitaminsTargetRecipeMax%
Vitamin A (IU)3000306610000102%
Vitamin B6 (mg)1.330.81002368%
Vitamin B12 (ug)2.432.31345%
Vitamin C (mg)901862000206%
Vitamin D (IU)6006334000106%
Vitamin E (IU)20331000165%
Vitamin K (ug)120206172%
Thiamin (mg)1.232.0522671%
Riboflavin (mg)1.332.1912476%
Niacin (mg)1635.96736225%
Folate (ug)4004601000115%
Pantothenic Acid (mg)534.797696%
Biotin (ug)30183611%
Choline (mg)550619.7213500113%
MineralsTargetRecipeMax%
Calcium (g)11.242.5124%
Chloride (g)2.32.4923.6108%
Chromium (ug)3573210%
Copper (mg)0.92.20110245%
Iodine (ug)1502801100186%
Iron (mg)810.09745126%
Magnesium (mg)4201041248%
Manganese (mg)2.39.36711407%
Molybdenum (ug)454262000946%
Phosphorus (g)0.71.9574280%
Potassium (g)3.53.797108%
Selenium (ug)55217400394%
Sodium (g)1.51.7512.3117%
Sulfur (g)23.86193%
Zinc (mg)1126.599840242%

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