Name: てきとう君１号
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 220g 林原コナ飴; 33g 大豆プロテイン 1kg 無添加; 2 cups 普通牛乳; 10 package 生卵; 500 cups プレーンヨーグルト; 30ml Nature's Way, Alive!、液体マルチビタミンミネラル; 0.2g バニラエッセンス2,3滴; 2pill 製氷皿の氷; 2g 塩

Amount		Volume		Ingredient	yen / day	Source
220	g			林原コナ飴	yen117.48	Amazon
33	g			大豆プロテイン 1kg 無添加	yen69.30	Amazon
450	ml	2	cups	普通牛乳	yen90.00	スーパー
3	pill	10	package	生卵	yen30.00	スーパー
150	g	500	cups	プレーンヨーグルト	yen45.00	スーパー
30	ml			Nature's Way, Alive!、液体マルチビタミンミネラル	yen100.00	iHerb
0.2	g			バニラエッセンス2,3滴	yen1.33	Amazon
2	pill			製氷皿の氷	yen0.00	台所
2	g			塩	yen0.20	スーパー
Amounts for: Total Daily Cost:					yen453.31	Add Ingredients to Amazon Cart

ミキサーなど面倒な手段を使わないレシピ。
各材料とアイスキューブ２つをシェイカーに入れてシェイクするだけ。
塩（塩分）／コナ飴（カロリー・炭水化物）／プロテイン（タンパク質）が単体成分なので調整も簡単。
バニラエッセンスを入れるのはヨーグルトの酸味を軽減するため。

Nutrition Facts

Amount Per Day

58% Carb, 19% Protein, 23% Fat

Calories1841

% Daily Values*

106%

Total Carbohydrate266g

Dietary Fiber 2g

101%

Protein86g

73%

Total Fat48g

Saturated Fat22g

Monounsaturated Fat12g

Polyunsaturated Fat10g

16%

Omega-3 Fatty Acids0.25g

31%

Omega-6 Fatty Acids5g

Cholesterol1176mg

Calcium 115%	•	Vitamin A 408%
Chloride 85%	•	Vitamin B6 3898%
Chromium 343%	•	Vitamin B12 > 8520%
Copper 253%	•	Vitamin C 561%
Iodine 225%	•	Vitamin D 77%
Iron 80%	•	Vitamin E 1019%
Magnesium 37%	•	Vitamin K 75%
Manganese 178%	•	Thiamin 2112%
Molybdenum 220%	•	Riboflavin 2098%
Phosphorus 166%	•	Niacin 130%
Potassium 39%	•	Folate 142%
Selenium 331%	•	Pantothenic Acid 2655%
Sodium 101%	•	Biotin 1037%
Sulfur 103%	•	Choline 182%
Zinc 193%

* 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.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	林原コナ飴	220	g	Powder	Amazon	1000	yen534.00	yen117.48	5	854	220.0	0.00
2	大豆プロテイン 1kg 無添加	33	g	Powder	Amazon	1000	yen2100.00	yen69.30	30	119	1.7	27.92
3	普通牛乳	450	ml	Liquid	スーパー	1000	yen200.00	yen90.00	2	302	21.6	14.85
4	生卵	3	pill	Pill	スーパー	10	yen100.00	yen30.00	3	429	2.2	37.68
5	プレーンヨーグルト	150	g	Paste	スーパー	500	yen150.00	yen45.00	3	93	8.3	5.40
6	Nature's Way, Alive!、液体マルチビタミンミネラル	30	ml	Liquid	iHerb	900	yen3000.00	yen100.00	30	45	12.0	0.23
7	バニラエッセンス2,3滴	0.2	g	Liquid	Amazon	30	yen200.00	yen1.33	150	0	0.0	0.00
8	製氷皿の氷	2	pill	Pill	台所	30	yen0.00	yen0.00	15	0	0.0	0.00
9	塩	2	g	Powder	スーパー	1000	yen100.00	yen0.20	500	0	0.0	0.00
	Total						yen6384.00	yen453.31		1841	265.7	86.07
	Target									2000	250.0	85.00
	% Reached									92%	106%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1841	92%
Carbohydrates (g)	250	265.7	106%
Protein (g)	85	86.07	101%
Total Fat (g)	65	47.72	73%
Saturated Fat (g)		22.47
Monounsaturated Fat (g)		12.49
Polyunsaturated Fat (g)		9.93
Omega-3 Fatty Acids (g)	1.6	0.25	16%
Omega-6 Fatty Acids (g)	17	5.21	31%
Total Fiber (g)	28	2.3	8%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	1176

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	12228	10000	408%
Vitamin B6 (mg)	1.3	50.7	100	3898%
Vitamin B12 (ug)	2.4	204.5		> 5000%
Vitamin C (mg)	90	505	2000	561%
Vitamin D (IU)	600	460	4000	77%
Vitamin E (IU)	20	204	1000	1019%
Vitamin K (ug)	120	90		75%
Thiamin (mg)	1.2	25.345		2112%
Riboflavin (mg)	1.3	27.271		2098%
Niacin (mg)	16	20.825	35	130%
Folate (ug)	400	568	1000	142%
Pantothenic Acid (mg)	5	132.734		2655%
Biotin (ug)	30	311		1037%
Choline (mg)	550	998.25	3500	182%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.15	2.5	115%
Chloride (g)	2.3	1.95	3.6	85%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.276	10	253%
Iodine (ug)	150	337	1100	225%
Iron (mg)	8	6.4	45	80%
Magnesium (mg)	420	154		37%
Manganese (mg)	2.3	4.099	11	178%
Molybdenum (ug)	45	99	2000	220%
Phosphorus (g)	0.7	1.163	4	166%
Potassium (g)	3.5	1.364		39%
Selenium (ug)	55	182	400	331%
Sodium (g)	1.5	1.516	2.3	101%
Sulfur (g)	2	2.07		103%
Zinc (mg)	11	21.27	40	193%

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てきとう君１号

Nutrition Facts

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

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