Speranza's People Chow

Last updated June 12, 2014 Copy
AmountIngredient$ / daySource
180gMasa harina$0.44Amazon
100gOat Flour/Powder$0.20Bob's Red Mill
80gNow Foods 100% Whey Protein Isolate$2.29Amazon
24gGNC Mega Men® Sport - Vanilla Bean$0.83Amazon
4gPotassium Citrate$0.26PureBulk, Inc.
4gIodised Salt$0.01local
2gCholine bitartrate$0.26Amazon
8gWillPowder Soy Lecithin$0.30Amazon
48gExtra Virgin Olive Oil$0.58Amazon
12gFlaxseed Oil$0.29Amazon
5gNOW Foods Calcium/magnesium 1000/500 mg$0.22Amazon
Amounts for:
Total Daily Cost:
$5.68Add Ingredients
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Update 6/11 - removed some of the carbs (masa) and the fish oil. Added Soy lecithin to help with emulsification.

Fiber is now also low - Rob had a blog post saying that the amount of fiber recommended by USDA is way to high so I'm not too worried about it.

Vitamin D is also - will work on it.

Taste is fine (haven't tried with fish oil yet)


Adjusted People Chow to use both oats and masa and use Olive Oil, Flaxseed Oil, and Fish Oil instead of Soybean Oil. Also removed Calcium/magnesium powder.

Still needs some tweaks and hasn't been taste tested yet. It's low on calcium and Vitamin K, so eat a little kale or spinach.

Nutrition Facts

Amount Per Day
42% Carb, 23% Protein, 35% Fat
Calories2005
% Daily Values*
83%
Total Carbohydrate207g
85%
Dietary Fiber 24g
129%
Protein110g
117%
Total Fat76g
Saturated Fat10g
Monounsaturated Fat37g
Polyunsaturated Fat16g
314%
Omega-3 Fatty Acids7g
1794%
Omega-6 Fatty Acids12g
Cholesterol31mg
Calcium
132%
Vitamin A
171%
Chloride
109%
Vitamin B6
2638%
Chromium
229%
Vitamin B12
1389%
Copper
229%
Vitamin C
222%
Iodine
192%
Vitamin D
104%
Iron
215%
Vitamin E
157%
Magnesium
195%
Vitamin K
82%
Manganese
271%
Thiamin
3046%
Molybdenum
556%
Riboflavin
2585%
Phosphorus
127%
Niacin
218%
Potassium
108%
Folate
121%
Selenium
350%
Pantothenic Acid
696%
Sodium
120%
Biotin
667%
Sulfur
140%
Choline
159%
Zinc
210%
 
* 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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