Name: HQ Fitness Shake 3
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 55g MyProtein Instant Haferflocken geschmacksneutral (en: instant oats); 30g Baktat Maismehl (en: Masa Harina); 85g Pure Whey Protein (VANILLA); 10g Flohsamenschalen; 23g Rapsöl (en: Canola Oil); 2g Leinöl (en: linseed oil); 3.8g Iodised Salt; 2pill Nature's Way, Cholin 500 mg Bitartrat; 1pill Now Foods Vitamin D-3 & K-2; 1pill revoMed Multi Mineral; 2pill peak vitamins; 55g Honig (en: honey); 160g Avocado (1x); 240g Banana (2x); 1000ml Milk 1.5% fat

Amount		Ingredient	€ / day	Source
55	g	MyProtein Instant Haferflocken geschmacksneutral (en: instant oats)	€0.18	Amazon DE
30	g	Baktat Maismehl (en: Masa Harina)	€0.05	Amazon DE
85	g	Pure Whey Protein (VANILLA)	€1.19	Bulk Powders
10	g	Flohsamenschalen	€0.19	Amazon DE
23	g	Rapsöl (en: Canola Oil)	€0.10	Amazon DE
2	g	Leinöl (en: linseed oil)	€0.05	Amazon
3.8	g	Iodised Salt	€0.01	local
2	pill	Nature's Way, Cholin 500 mg Bitartrat	€0.11	Amazon DE
1	pill	Now Foods Vitamin D-3 & K-2	€0.08	Amazon DE
1	pill	revoMed Multi Mineral	€0.07	Amazon DE
2	pill	peak vitamins	€0.10	Amazon
55	g	Honig (en: honey)	€0.33	Local
160	g	Avocado (1x)	€0.96	Local
240	g	Banana (2x)	€0.26	Local
1000	ml	Milk 1.5% fat	€1.15	Local
Amounts for: Total Daily Cost:			€4.83	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 22% Protein, 33% Fat

Calories2066

% Daily Values*

114%

Total Carbohydrate229g

105%

Dietary Fiber 32g

113%

Protein113g

114%

Total Fat75g

Saturated Fat16g

Monounsaturated Fat42g

Polyunsaturated Fat13g

110%

Omega-3 Fatty Acids4g

100%

Omega-6 Fatty Acids11g

Cholesterol98mg

Calcium 212%	•	Vitamin A 113%
Chloride 103%	•	Vitamin B6 222%
Chromium 108%	•	Vitamin B12 234%
Copper 510%	•	Vitamin C 135%
Iodine 177%	•	Vitamin D 272%
Iron 113%	•	Vitamin E 117%
Magnesium 109%	•	Vitamin K 132%
Manganese 174%	•	Thiamin 193%
Molybdenum 280%	•	Riboflavin 315%
Phosphorus 256%	•	Niacin 141%
Potassium 110%	•	Folate 112%
Selenium 231%	•	Pantothenic Acid 215%
Sodium 148%	•	Biotin 104%
Sulfur 148%	•	Choline 106%
Zinc 157%

* Percent Daily Values are based on "gueste's mod. of Soletaken's modification of Ghostface's adjusted thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/day". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	MyProtein Instant Haferflocken geschmacksneutral (en: instant oats)	55	g	Powder	Amazon DE	5000	€16.50	€0.18	91	213	38.9	4.67
2	Baktat Maismehl (en: Masa Harina)	30	g	Powder	Amazon DE	5000	€8.25	€0.05	167	105	22.9	1.83
3	Pure Whey Protein (VANILLA)	85	g	Powder	Bulk Powders	5000	€70.00	€1.19	59	371	6.6	65.62
4	Flohsamenschalen	10	g	Powder	Amazon DE	1000	€18.90	€0.19	100	18	0.2	0.24
5	Rapsöl (en: Canola Oil)	23	g	Liquid	Amazon DE	1000	€4.36	€0.10	43	205	0.0	0.00
6	Leinöl (en: linseed oil)	2	g	Liquid	Amazon	750	€17.11	€0.05	375	18	0.0	0.00
7	Iodised Salt	3.8	g	Powder	local	500	€0.90	€0.01	132	0	0.0	0.00
8	Nature's Way, Cholin 500 mg Bitartrat	2	pill	Powder	Amazon DE	100	€5.40	€0.11	50	0	0.0	0.00
9	Now Foods Vitamin D-3 & K-2	1	pill	Powder	Amazon DE	120	€9.51	€0.08	120	0	0.0	0.00
10	revoMed Multi Mineral	1	pill	Powder	Amazon DE	100	€7.49	€0.07	100	0	0.0	0.00
11	peak vitamins	2	pill	Pill	Amazon	240	€12.60	€0.10	120	0	0.0	0.00
12	Honig (en: honey)	55	g	Liquid	Local	500	€2.99	€0.33	9	166	41.3	0.28
13	Avocado (1x)	160	g	Paste	Local	200	€1.20	€0.96	1	256	13.6	3.20
14	Banana (2x)	240	g	Paste	Local	100	€0.11	€0.26	0	214	54.7	2.64
15	Milk 1.5% fat	1000	ml	Liquid	Local	1000	€1.15	€1.15	1	500	50.4	34.84
	Total						€176.47	€4.83		2066	228.6	113.32
	Target									2000	200.0	100.00
	% Reached									103%	114%	113%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2066		103%
Carbohydrates (g)	200	228.6		114%
Protein (g)	100	113.32		113%
Total Fat (g)	66	75.48		114%
Saturated Fat (g)	0	16.16
Monounsaturated Fat (g)	0	42.31
Polyunsaturated Fat (g)	0	12.98
Omega-3 Fatty Acids (g)	3.5	3.85	5	110%
Omega-6 Fatty Acids (g)	10.5	10.51	25	100%
Total Fiber (g)	30	31.6		105%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	98.361

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	3760	10000	113%
Vitamin B6 (mg)	1.5	3.3	100	222%
Vitamin B12 (ug)	3	7		234%
Vitamin C (mg)	90	122	2000	135%
Vitamin D (IU)	600	1630	4000	272%
Vitamin E (IU)	20.86	24	1000	117%
Vitamin K (ug)	120	159		132%
Thiamin (mg)	1.2	2.313		193%
Riboflavin (mg)	1.4	4.404		315%
Niacin (mg)	16	22.624	35	141%
Folate (ug)	400	448	1000	112%
Pantothenic Acid (mg)	6	12.924		215%
Biotin (ug)	50	52		104%
Choline (mg)	1220	1289.471	3500	106%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.12	2.5	212%
Chloride (g)	2.3	2.358	3.6	103%
Chromium (ug)	65	70		108%
Copper (mg)	1.25	6.378	10	510%
Iodine (ug)	200	354	1100	177%
Iron (mg)	14	15.8498	45	113%
Magnesium (mg)	420	455.7		109%
Manganese (mg)	3.5	6.08	11	174%
Molybdenum (ug)	75	210	2000	280%
Phosphorus (g)	0.7	1.793	4	256%
Potassium (g)	3.5	3.834		110%
Selenium (ug)	55	127	400	231%
Sodium (g)	1.5	2.223	2.3	148%
Sulfur (g)	2	2.96		148%
Zinc (mg)	11	17.2984	40	157%

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Parent Recipes:	Author	Last Updated	Created
[03/2015] NerdShake v1.2.1 [100% Amazon DE/AT/CH] [European] [Many natural parts] [Male/Female 18+] [See Notes]	gueste	6 May '15	20 Aug '14
HQ NerdShake (better quality protein, more natural ingredients, better taste)	ts314	28 Aug '14	28 Aug '14
HQ NerdShake 2	ts314	28 Aug '14	28 Aug '14
This recipe	ts314	4 Sep '14	28 Aug '14
Recipes based on this one:
Intense	soylingmypants	5 Aug '15	27 May '15
alkaline HQ Fitness Shake 3	ts314	8 Sep '14	8 Sep '14

HQ Fitness Shake 3 BodybuildingTasty!

Nutrition Facts

Nutrient Profile: gueste's mod. of Soletaken's modification of Ghostface's adjusted thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/day Change

No reviews yet - why not add the first one?

HQ Fitness Shake 3 BodybuildingTasty!

Nutrition Facts

Nutrient Profile: gueste's mod. of Soletaken's modification of Ghostface's adjusted thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/dayChange

No reviews yet - why not add the first one?

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Nutrient Profile: gueste's mod. of Soletaken's modification of Ghostface's adjusted thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/day Change