People Chow 3.0.1 - "Tortilla Perfection!"Tasty!

by max
Last updated May 16, 2014 Copy
AmountIngredient$ / daySource
345gMasa harina$0.34Amazon
55gNow Foods 100% Whey Protein Isolate$1.26Amazon
23gGNC Mega MenĀ® Sport - Vanilla Bean$1.02Amazon
6gNOW Foods Calcium/magnesium 1000/500 mg$0.26Amazon
6gPotassium Citrate$0.24PureBulk, Inc.
4gIodised Salt$0.01local
2gCholine bitartrate$0.02Amazon
50gSoybean Oil$0.35Amazon
Amounts for:
Total Daily Cost:
$3.50Add Ingredients
to Amazon Cart

Of all the People Chow recipes I've developed this is by FAR the best! It's got a smooth, velvety texture, a very mild flavor with a hint of tortilla chips, and every time I finish a glass I want more! I think we've finally nailed this recipe and I want to thank the community for all their valuable input in making People Chow 3.x so darn awesome!

Also: Check out that daily cost!

For more updates on People Chow, visit the new People Chow Blog at http://www.people-chow.com/

Be sure to sign-up to be notified of changes to People Chow!

Features:

  • Nutritionally complete

  • Relatively inexpensive

  • Keeps you full for hours

  • "Fart-free" formula lacks oats and is easy on the stomach

  • Nearly all ingredients sourced from Amazon. Can be 100% sourced from Amazon.

  • Although already fairly inexpensive, cheaper ingredients can be found if you're willing to shop around.

  • Actively maintained and maintainer seeks community feedback

CHANGELOG 3.0.1 - "Tortilla Perfection!"

  • Updated fiber totals for masa harina

  • Added 5g masa harina

  • Subtracted 2g soybean oil

  • Additional details can be found on the People Chow blog: http://www.people-chow.com/

CHANGELOG 3.0.0 - "Tortilla Perfection!"

  • Replaced Harina P.A.N. with masa harina

  • Added 30g carbohydrate base (masa harina)

  • Removed the almond meal

  • Added 7g whey protein isolate

  • Added 14g soybean oil

CHANGELOG 2.3.0 - "Cheap!"

  • Added 10g masa

  • Removed 12g protein. (You can safely add lots more for weightlifting purposes.)

  • Removed 1g vitamin powder

  • Calories now exactly 2000. (Just a happy coincidence.)

  • Turns out methionine and cysteine should be used directly for the sulfur requirement, as it is sulfur-containing amino acids (SAAs) that are necessary, and not elemental sulfur.

CHANGELOG 2.3.0RC1 - "Name Pending!"

  • Added nutrition information to harina masa

  • Removed potassium chloride

  • Removed non-aluminum baking powder

  • More changes pending ...

CHANGELOG 2.2.2 - "Make your farts sparkle!"

  • Cheekier tagline. Open to suggestions.

CHANGELOG 2.2.1 - "Now with reasonable Niacin!"

  • Added sulfur calculation from L-Methionine and L-Cysteine to the Whey Protein Isolate and almond meal. According to Sintax at http://discourse.soylent.me/t/sulfur-in-cysteine-and-methionine/10626/5?u=maxk we're looking at 0.21 x mass of methionine + 0.2666... x mass of cysteine to calculate sulfur available from these ingredients.

  • Removed MSM to compensate for added sulfur from the previous change.

  • One can only presume the lower sulfur will result in a person's farts being less unpleasant.

CHANGELOG 2.2.0 - "Now with reasonable Niacin!"

  • Reduced almond meal to 45g

  • Increased soybean oil to 38g

  • Increased baking powder to 5g

  • Reduced niacin to < 35g.

  • This was probably unnecessary, but had the pleasant effect of making all the fields go green. Also, it's slightly cheaper.

CHANGELOG 2.1.0

  • Reduced Mega Men supplement to 24g

  • Increased soybean oil to 37g

  • Reduced price by $0.51/day

CHANGELOG 2.0.2

  • Removed the coconut flour

    There was an error in the masa fiber totals. After correcting the error, the total fiber was quite high and supplementation in the form of coconut flour was no longer necessary.

  • Adjusted other ingredients to replace missing nutrients

Hypothetical Q & A:

  1. "What happened to the Hypothetical Q & A?" The notes have been getting far too long and it's time to move this information to a more organized venue. So I present to you: The People Chow Blog! Please refer to the FAQ there before posting questions!

Have you made a batch of People Chow? Send a photo of your creation and I'll post it here!

Special thanks to Xander and Zenman for contributing their photos!

Also -- if you have a better suggestion for a powdered vitamin supplement or other suggested replacements for making things cheaper please let me know!

You can contact me via http://www.people-chow.com/

Nutrition Facts

Amount Per Day
54% Carb, 17% Protein, 29% Fat
Calories2000
% Daily Values*
109%
Total Carbohydrate273g
101%
Dietary Fiber 28g
103%
Protein88g
101%
Total Fat66g
Saturated Fat10g
Monounsaturated Fat11g
Polyunsaturated Fat29g
223%
Omega-3 Fatty Acids4g
182%
Omega-6 Fatty Acids31g
Cholesterol26mg
Calcium
144%
Vitamin A
221%
Chloride
109%
Vitamin B6
2583%
Chromium
219%
Vitamin B12
1331%
Copper
211%
Vitamin C
213%
Iodine
189%
Vitamin D
108%
Iron
311%
Vitamin E
126%
Magnesium
225%
Vitamin K
120%
Manganese
131%
Thiamin
3065%
Molybdenum
106%
Riboflavin
2483%
Phosphorus
110%
Niacin
200%
Potassium
103%
Folate
121%
Selenium
320%
Pantothenic Acid
687%
Sodium
119%
Biotin
639%
Sulfur
128%
Choline
156%
Zinc
202%
 
* 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.
Based on U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)20002000100%
Carbohydrates (g)250272.8109%
Protein (g)8587.58103%
Total Fat (g)6565.9101%
Saturated Fat (g)10.36
Monounsaturated Fat (g)11.4
Polyunsaturated Fat (g)28.85
Omega-3 Fatty Acids (g)1.63.57223%
Omega-6 Fatty Acids (g)1730.98182%
Total Fiber (g)2828.2101%
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)025.794
VitaminsTargetRecipeMax%
Vitamin A (IU)3000664410000221%
Vitamin B6 (mg)1.333.61002583%
Vitamin B12 (ug)2.431.91331%
Vitamin C (mg)901922000213%
Vitamin D (IU)6006504000108%
Vitamin E (IU)20251000126%
Vitamin K (ug)120144120%
Thiamin (mg)1.236.7743065%
Riboflavin (mg)1.332.2792483%
Niacin (mg)1631.94435200%
Folate (ug)4004831000121%
Pantothenic Acid (mg)534.359687%
Biotin (ug)30192639%
Choline (mg)550856.1093500156%
MineralsTargetRecipeMax%
Calcium (g)11.442.5144%
Chloride (g)2.32.4963.6109%
Chromium (ug)3577219%
Copper (mg)0.91.89910211%
Iodine (ug)1502841100189%
Iron (mg)824.8445311%
Magnesium (mg)420944.8225%
Manganese (mg)2.33.00311131%
Molybdenum (ug)45482000106%
Phosphorus (g)0.70.7694110%
Potassium (g)3.53.613103%
Selenium (ug)55176400320%
Sodium (g)1.51.7922.3119%
Sulfur (g)22.57128%
Zinc (mg)1122.182240202%

4 Reviews

1 review
3 months ago
Good overall taste
Very gritty
Reviewer tried this recipe more than 10 times
Reviewer is not currently using any type of Soylent

My first soylent recipe. It's quite bland as a base, tasting mostly of the flour. I flavoured it in a variety of ways including flavoured syrups, peanut butter, iced coffee and hot chocolate. Its pretty good! The taste becomes familiar if not all together pleasent. It's no gourmet dish.

The grit takes some fiddling. If you leave this to stand for too long, the husks from the masa flour settle towards the bottom. This can take just a few minutes and is remarkably unpleasant. They stick to the back of your throat when you swallow and you end up making some unhealthy sounding noises trying to get it off. The trick is to add a lot of water and stir vigorously before each mouthful.

I'm also fairly sure it gets worse the longer you leave it so drink it fast. I think the husks swell up in the liquid.

I gave up trying to mix this in exact quantities and just used a 55g scoop that came with my protein. Two scoops flour, one protein and a roughly eyeballed amount of oil. I swapped out the stupidly expensive fancy protein that was the source of most if the vitamins for some fancy tablets of roughly the same content and used the 2g spoon that came with the choline in each jug.

I mixed each meal individually (which I recommend highly, due to the grit) and added more protein than the recipe said as I still felt hungry after just dividing the recipe for a day into three.

I added a lot if flavouring to each meal which threw off any remaining calorie tracking I might have been attempting.

I replaced 1/3 meals irregularly for 3 weeks till I ran out of masa flour. I am going to try a different recipe next rather than restocking this one.

I felt full and alert after drinking. And slightly odd from drinking that much liquid quite so fast.

1 review
4 months ago
Average overall taste
A little gritty
Don't feel full
Reviewer tried this recipe once
Reviewer is currently using this recipe

I like the Masa, I'm not having any issues with grittyness. I used a vanilla protein isolate and it is overpowering. This would be good with the addition of some spices. I am new to Soylent. I will say I have been working on one portion of the mix for the last 2.5 hours and haven't drunk 2/3rds of it.

1 review
5 months ago
Average overall taste
A little gritty
Reviewer tried this recipe 2-5 times
Reviewer is currently using another recipe

Makes a good base recipe to customize to your own needs.

1 review
5 months ago
Average overall taste
Somewhat gritty
Reviewer tried this recipe once
Reviewer is not currently using any type of Soylent

Taste could be a lot better