Name: alkaline HQ Fitness Shake 3
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 70g Pure Whey Protein (VANILLA); 2pill Nature's Way, Cholin 500 mg Bitartrat; 5g Leinöl (en: linseed oil); 1pill Now Foods Vitamin D-3 & K-2; 1pill revoMed Multi Mineral; 2pill peak vitamins; 20g Honig (en: honey); 160g Avocado (1x); 240g Banana (2x); 50g Kokosmehl (en: coconut flour); 1000ml Alpro Soya Drink; 0g Iodised Salt

Amount		Ingredient	€ / day	Source
70	g	Pure Whey Protein (VANILLA)	€0.98	Bulk Powders
2	pill	Nature's Way, Cholin 500 mg Bitartrat	€0.11	Amazon DE
5	g	Leinöl (en: linseed oil)	€0.11	Amazon
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
20	g	Honig (en: honey)	€0.12	Local
160	g	Avocado (1x)	€0.96	Local
240	g	Banana (2x)	€0.26	Local
50	g	Kokosmehl (en: coconut flour)	€0.65	Amazon
1000	ml	Alpro Soya Drink	€2.89	Local
0	g	Iodised Salt	€0.00	local
Amounts for: Total Daily Cost:			€6.35	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

34% Carb, 28% Protein, 38% Fat

Calories1492

% Daily Values*

61%

Total Carbohydrate122g

132%

Dietary Fiber 40g

98%

Protein98g

92%

Total Fat61g

Saturated Fat11g

Monounsaturated Fat22g

Polyunsaturated Fat16g

123%

Omega-3 Fatty Acids4g

123%

Omega-6 Fatty Acids13g

Cholesterol0mg

Calcium 201%	•	Vitamin A 52%
Chloride 3%	•	Vitamin B6 189%
Chromium 108%	•	Vitamin B12 210%
Copper 165%	•	Vitamin C 134%
Iodine 88%	•	Vitamin D 250%
Iron 111%	•	Vitamin E 112%
Magnesium 149%	•	Vitamin K 129%
Manganese 111%	•	Thiamin 114%
Molybdenum 133%	•	Riboflavin 306%
Phosphorus 211%	•	Niacin 127%
Potassium 321%	•	Folate 94%
Selenium 151%	•	Pantothenic Acid 149%
Sodium 37%	•	Biotin 100%
Sulfur 117%	•	Choline 90%
Zinc 104%

* 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	Pure Whey Protein (VANILLA)	70	g	Powder	Bulk Powders	5000	€70.00	€0.98	71	305	5.5	54.04
2	Nature's Way, Cholin 500 mg Bitartrat	2	pill	Powder	Amazon DE	100	€5.40	€0.11	50	0	0.0	0.00
3	Leinöl (en: linseed oil)	5	g	Liquid	Amazon	750	€17.11	€0.11	150	46	0.0	0.00
4	Now Foods Vitamin D-3 & K-2	1	pill	Powder	Amazon DE	120	€9.51	€0.08	120	0	0.0	0.00
5	revoMed Multi Mineral	1	pill	Powder	Amazon DE	100	€7.49	€0.07	100	0	0.0	0.00
6	peak vitamins	2	pill	Pill	Amazon	240	€12.60	€0.10	120	0	0.0	0.00
7	Honig (en: honey)	20	g	Liquid	Local	500	€2.99	€0.12	25	60	15.0	0.10
8	Avocado (1x)	160	g	Paste	Local	200	€1.20	€0.96	1	256	13.6	3.20
9	Banana (2x)	240	g	Paste	Local	100	€0.11	€0.26	0	214	54.7	2.64
10	Kokosmehl (en: coconut flour)	50	g	Powder	Amazon	1000	€13.07	€0.65	20	221	8.0	8.50
11	Alpro Soya Drink	1000	ml	Liquid	Local	1000	€2.89	€2.89	1	390	25.0	30.00
12	Iodised Salt	0	g	Powder	local	500	€0.90	€0.00		0	0.0	0.00
	Total						€143.27	€6.35		1492	121.8	98.48
	Target									2000	200.0	100.00
	% Reached									75%	61%	98%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	1492		75%
Carbohydrates (g)	200	121.8		61%
Protein (g)	100	98.48		98%
Total Fat (g)	66	60.59		92%
Saturated Fat (g)	0	10.53
Monounsaturated Fat (g)	0	21.73
Polyunsaturated Fat (g)	0	16.47
Omega-3 Fatty Acids (g)	3.5	4.29	5	123%
Omega-6 Fatty Acids (g)	10.5	12.86	25	123%
Total Fiber (g)	30	39.6		132%
Soluble Fiber (g)	0	5
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	1720	10000	52%
Vitamin B6 (mg)	1.5	2.8	100	189%
Vitamin B12 (ug)	3	6.3		210%
Vitamin C (mg)	90	121	2000	134%
Vitamin D (IU)	600	1500	4000	250%
Vitamin E (IU)	20.86	23	1000	112%
Vitamin K (ug)	120	155		129%
Thiamin (mg)	1.2	1.364		114%
Riboflavin (mg)	1.4	4.28		306%
Niacin (mg)	16	20.4	35	127%
Folate (ug)	400	378	1000	94%
Pantothenic Acid (mg)	6	8.96		149%
Biotin (ug)	50	50		100%
Choline (mg)	1220	1098	3500	90%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.01	2.5	201%
Chloride (g)	2.3	0.071	3.6	3%
Chromium (ug)	65	70		108%
Copper (mg)	1.25	2.06	10	165%
Iodine (ug)	200	175	1100	88%
Iron (mg)	14	15.52	45	111%
Magnesium (mg)	420	625.8		149%
Manganese (mg)	3.5	3.88	11	111%
Molybdenum (ug)	75	100	2000	133%
Phosphorus (g)	0.7	1.478	4	211%
Potassium (g)	3.5	11.22		321%
Selenium (ug)	55	83	400	151%
Sodium (g)	1.5	0.557	2.3	37%
Sulfur (g)	2	2.33		117%
Zinc (mg)	11	11.44	40	104%

No reviews yet - why not add the first one?

Add Review

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
HQ Fitness Shake 3	ts314	4 Sep '14	8 Sep '14
This recipe	ts314	8 Sep '14	8 Sep '14

alkaline HQ Fitness Shake 3

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?

Submit Feedback

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