Name: Milkshake
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 480ml Milk, whole, 3.25% milkfat, with added vitamin D; 0g Seeds, chia seeds, dried; 125g Blueberries, wild, frozen; 10g Potato flour; 41g Vega One; 25g Oat bran, raw; 1g Choline bitartrate; 29.4 cups Whey protein isolate; 1pill NOW Foods Vitamin D-3 2000 IU; 14g Spices, cinnamon, ground; 14g Peppermint, fresh; 2 piece Egg, whole, raw, fresh; 1pill Optimum Nutrition Opti-Men Multivitamin; 8g Bob's Red Mill Soy Lecithin Granules

Amount		Volume		Ingredient	$ / day	Source
480	ml			Milk, whole, 3.25% milkfat, with added vitamin D	$3.20
0	g			Seeds, chia seeds, dried	$0.00
125	g			Blueberries, wild, frozen	$0.89
10	g			Potato flour	$0.04
41	g			Vega One	$0.00
25	g			Oat bran, raw	$0.03
1	g			Choline bitartrate	$0.06
15	g	29.4	cups	Whey protein isolate	$0.00
1	pill			NOW Foods Vitamin D-3 2000 IU	$0.03
14	g			Spices, cinnamon, ground	$0.03
14	g			Peppermint, fresh	$0.03
120	g	2	piece	Egg, whole, raw, fresh	$1.60
1	pill			Optimum Nutrition Opti-Men Multivitamin	$0.17
8	g			Bob's Red Mill Soy Lecithin Granules	$0.01
Amounts for: Total Daily Cost:					$6.09	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

38% Carb, 29% Protein, 33% Fat

Calories788

% Daily Values*

43%

Total Carbohydrate79g

87%

Dietary Fiber 25g

22%

Protein60g

45%

Total Fat31g

Saturated Fat8g

Monounsaturated Fat8g

Polyunsaturated Fat7g

19%

Omega-3 Fatty Acids0.3g

16%

Omega-6 Fatty Acids3g

Cholesterol472mg

Calcium 81%	•	Vitamin A 186%
Chloride 1%	•	Vitamin B6 1360%
Chromium 114%	•	Vitamin B12 1483%
Copper 113%	•	Vitamin C 186%
Iodine 36%	•	Vitamin D 352%
Iron 101%	•	Vitamin E 375%
Magnesium 48%	•	Vitamin K 31%
Manganese 406%	•	Thiamin 2176%
Molybdenum 59%	•	Riboflavin 2000%
Phosphorus 121%	•	Niacin 207%
Potassium 34%	•	Folate 90%
Selenium 240%	•	Pantothenic Acid 562%
Sodium 20%	•	Biotin 333%
Sulfur 63%	•	Choline 197%
Zinc 131%

* Percent Daily Values are based on "eroommit's 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.

#	Ingredient	Amount	Unit	Form	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Milk, whole, 3.25% milkfat, with added vitamin D	480	ml	Powder	900	$6.00	$3.20	2	122	9.6	6.30
2	Seeds, chia seeds, dried	0	g	Powder	1000	$15.00	$0.00		0	0.0	0.00
3	Blueberries, wild, frozen	125	g	Powder	700	$5.00	$0.89	6	71	17.3	0.00
4	Potato flour	10	g	Powder	1000	$4.00	$0.04	100	36	8.3	0.69
5	Vega One	41	g	Powder	0	$0.00	$0.00	0	160	10.0	20.00
6	Oat bran, raw	25	g	Powder	1000	$1.00	$0.03	40	62	16.6	4.33
7	Choline bitartrate	1	g	Powder	500	$30.00	$0.06	500	0	0.0	0.00
8	Whey protein isolate	15	g	Powder	0	$0.00	$0.00	0	61	1.5	12.24
9	NOW Foods Vitamin D-3 2000 IU	1	pill	Pill	240	$8.00	$0.03	240	0	0.0	0.00
10	Spices, cinnamon, ground	14	g	Powder	1000	$2.00	$0.03	71	35	11.3	0.56
11	Peppermint, fresh	14	g	Powder	1000	$2.00	$0.03	71	10	2.1	0.53
12	Egg, whole, raw, fresh	120	g	Pill	300	$4.00	$1.60	3	172	0.9	15.07
13	Optimum Nutrition Opti-Men Multivitamin	1	pill	Pill	180	$30.00	$0.17	180	0	0.0	0.00
14	Bob's Red Mill Soy Lecithin Granules	8	g	Powder	8000	$15.00	$0.01	1000	60	1.0	0.00
	Total					$122.00	$6.09		788	78.5	59.72
	Target								2432	182.0	274.00
	% Reached								32%	43%	22%
	Safe Maximum								0	0.0	0.00
	% Max Reached								N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2432	788	32%
Carbohydrates (g)	182	78.5	43%
Protein (g)	274	59.72	22%
Total Fat (g)	68	30.72	45%
Saturated Fat (g)		7.94
Monounsaturated Fat (g)		7.67
Polyunsaturated Fat (g)		6.58
Omega-3 Fatty Acids (g)	1.6	0.3	19%
Omega-6 Fatty Acids (g)	17	2.79	16%
Total Fiber (g)	28	24.5	87%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	471.502

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5577	10000	186%
Vitamin B6 (mg)	1.3	17.7	100	1360%
Vitamin B12 (ug)	2.4	35.6		1483%
Vitamin C (mg)	90	167	2000	186%
Vitamin D (IU)	600	2110	4000	352%
Vitamin E (IU)	20	75	1000	375%
Vitamin K (ug)	120	37		31%
Thiamin (mg)	1.2	26.107		2176%
Riboflavin (mg)	1.3	25.998		2000%
Niacin (mg)	16	33.04	35	207%
Folate (ug)	400	359	1000	90%
Pantothenic Acid (mg)	5	28.104		562%
Biotin (ug)	30	100		333%
Choline (mg)	550	1083.033	3500	197%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.81	2.5	81%
Chloride (g)	2.3	0.018	3.6	1%
Chromium (ug)	35	40		114%
Copper (mg)	0.9	1.017	10	113%
Iodine (ug)	150	54	1100	36%
Iron (mg)	8	8.1115	45	101%
Magnesium (mg)	420	203.5		48%
Manganese (mg)	2.3	9.344	11	406%
Molybdenum (ug)	45	27	2000	59%
Phosphorus (g)	0.7	0.846	4	121%
Potassium (g)	3.5	1.182		34%
Selenium (ug)	55	132	400	240%
Sodium (g)	1.5	0.298	2.3	20%
Sulfur (g)	2	1.26		63%
Zinc (mg)	11	14.3686	40	131%

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Milkshake

Nutrition Facts

Nutrient Profile: eroommit's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: eroommit's U.S. government DRI, male 19-50, 2000 calories Change