EuroChow

Last updated March 5, 2015 Copy
AmountIngredient€ / daySource
339gMasa Harina, Unenriched**€1.19Mex-Al
75gBulk Powders Pure Whey Protein, Unflavoured€0.86Bulk Powders
26gFlaxseed (Linseed), Whole*€0.12iHerb.com
14gNow Foods Potassium Gluconate€0.27iHerb.com
4.5gNow Foods Calcium & Magnesium**€0.11iHerb.com
4gIodized Sea Salt€0.01iHerb.com
1.5gBulk Powders Choline Bitartrate€0.06Bulk Powders
40mlOlive Oil, Extra Virgin***€0.49iHerb.com
1pillRainbow Light Men's Multivitamin€0.16iHerb.com
1pillNow Foods Iron**€0.04iHerb.com
Amounts for:
Total Daily Cost:
€3.31Add Ingredients
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* Flaxseed should be ground before consumption.
** The masa, calcium & iron amounts should be adjusted depending on the specific brand of masa used. You can vary the amount of iron by not taking a pill every day (no need to bust open any capsules).
*** Though iHerb.com ships to Europe cheaply, it's probably better to find a local source for the olive oil.

Some tips on usage:

  • I usually prepare 4 days worth of food at once using a precision scale (precise up to 0.1g), saving each daily portion in a plastic bag which I also use to mix the ingredients.
  • I use the same scale to evenly divide each daily portion over two 28oz Blender Bottles, then divide the two half portions over two more, leaving me with 4 bottles of ~500 calories each.
  • I don't add the olive oil until I'm ready to mix in the water. I add 9-10g (~10ml) of oil to each bottle, also by making use of the scale.
  • You'll probably want to experiment with the amount of water to add to get the right consistency. I usually fill my bottles up to around 650ml/22oz, so this might be a good place to start.
  • At this point I usually consume the mix within 8 hours. Waiting much longer seems to have a detrimental effect on the taste and the pressure level inside the bottle. Waiting too long might have explosive consequences! The worst I've personally experienced is a loud pop, but consider yourself warned.

My focus wasn't so much on creating a recipe that tastes good as it was on creating one that is cheap and practical, with ingredients obtainable in the Netherlands or Europe. That said, while in my personal opinion it certainly doesn't taste bad, if you prefer something a little sweeter I can recommend an artificial sweetener like sucralose. I've tried some alternatives, like cocoa powder, but these seemed no better to me. Sucralose also has the added benefit of not adding any calories. Just be careful not to add too much. Or inhale. ( ͡° ͜ʖ ͡°)

The taste can also be somewhat different depending on the masa brand, so you might want to try a few. I've had the best results with Hari Masa, but availability might be an issue.

Scale:
https://www.amazon.de/dp/B005LUKXWY

Blender Bottles:
https://www.iherb.com/sundesa

Sucralose:
https://www.bulkpowders.co.uk/sucralose.html

Recipe should be reasonably conformant to:
http://discourse.soylent.me/t/optimal-micronutrient-ratios/5049

Derived from:
https://www.completefoods.co/diy/recipes/people-chow-301-tortilla-perfection
https://www.completefoods.co/diy/recipes/people-chow-uk
https://www.completefoods.co/diy/recipes/quidnycs-cheaperfood

Nutrition Facts

Amount Per Day
53% Carb, 19% Protein, 28% Fat
Calories2000
% Daily Values*
108%
Total Carbohydrate270g
104%
Dietary Fiber 29g
113%
Protein96g
101%
Total Fat65g
Saturated Fat10g
Monounsaturated Fat32g
Polyunsaturated Fat17g
295%
Omega-3 Fatty Acids7g
1607%
Omega-6 Fatty Acids11g
Cholesterol12mg
Calcium
135%
Vitamin A
167%
Chloride
104%
Vitamin B6
2058%
Chromium
571%
Vitamin B12
1042%
Copper
326%
Vitamin C
134%
Iodine
125%
Vitamin D
167%
Iron
309%
Vitamin E
192%
Magnesium
201%
Vitamin K
102%
Manganese
182%
Thiamin
2182%
Molybdenum
167%
Riboflavin
1952%
Phosphorus
128%
Niacin
196%
Potassium
122%
Folate
230%
Selenium
462%
Pantothenic Acid
518%
Sodium
108%
Biotin
500%
Sulfur
185%
Choline
125%
Zinc
248%
 
* Percent Daily Values are based on "U.S. government DRI, 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.
Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

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