Name: Breakfast Smoothie Recipe
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 91.2g Optimum Nutrition Gold Standard 100% Whey Double Rich Chocolate; 290g Masa Harina; 25g Lecithin Granules; 40g Soybean Oil; 3g Iodized Salt; 1pill Ocean Health Multivitamin & Minerals; 28g Almonds; 10g Brazil Nuts; 180g Bananas; 0g Oats; 0g Flaxseed Meal; 0g Chia Seeds; 0g Wheat Grass

Amount		Ingredient	SGD / day	Source
91.2	g	Optimum Nutrition Gold Standard 100% Whey Double Rich Chocolate	SGD3.42	GNC
290	g	Masa Harina	SGD2.71	iHerb
25	g	Lecithin Granules	SGD0.72	iHerb
40	g	Soybean Oil	SGD0.29	FairPrice
3	g	Iodized Salt	SGD0.01	Cold Storage
1	pill	Ocean Health Multivitamin & Minerals	SGD0.30	Guardian Pharmarcy
28	g	Almonds	SGD0.85	iHerb
10	g	Brazil Nuts	SGD0.35	iHerb
180	g	Bananas	SGD1.03	Cold Storage
0	g	Oats	SGD0.00	iHerb
0	g	Flaxseed Meal	SGD0.00	Amazon
0	g	Chia Seeds	SGD0.00	iHerb
0	g	Wheat Grass	SGD0.00	iHerb
Amounts for: Total Daily Cost:			SGD9.67	Add Ingredients to Amazon Cart

Recipe for my standard breakfast smoothie

Nutrition Facts

Amount Per Day

46% Carb, 19% Protein, 35% Fat

Calories2285

% Daily Values*

107%

Total Carbohydrate267g

103%

Dietary Fiber 29g

131%

Protein111g

135%

Total Fat88g

Saturated Fat15g

Monounsaturated Fat22g

Polyunsaturated Fat37g

182%

Omega-3 Fatty Acids3g

180%

Omega-6 Fatty Acids31g

Cholesterol90mg

Calcium 95%	•	Vitamin A 171%
Chloride 110%	•	Vitamin B6 314%
Chromium 186%	•	Vitamin B12 250%
Copper 347%	•	Vitamin C 84%
Iodine 190%	•	Vitamin D 67%
Iron 529%	•	Vitamin E 222%
Magnesium 138%	•	Vitamin K 84%
Manganese 268%	•	Thiamin 353%
Molybdenum 356%	•	Riboflavin 57%
Phosphorus 250%	•	Niacin 139%
Potassium 85%	•	Folate 134%
Selenium 464%	•	Pantothenic Acid 256%
Sodium 111%	•	Biotin 100%
Sulfur 66%	•	Choline 147%
Zinc 198%

* 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	Optimum Nutrition Gold Standard 100% Whey Double Rich Chocolate	91.2	g	Powder	GNC	2267	SGD85.00	SGD3.42	25	360	9.0	72.00
2	Masa Harina	290	g	Powder	iHerb	680	SGD6.35	SGD2.71	2	1000	210.0	29.99
3	Lecithin Granules	25	g	Powder	iHerb	454	SGD13.05	SGD0.72	18	183	0.0	0.00
4	Soybean Oil	40	g	Liquid	FairPrice	907	SGD6.50	SGD0.29	23	354	0.0	0.00
5	Iodized Salt	3	g	Powder	Cold Storage	737	SGD1.75	SGD0.01	246	0	0.0	0.00
6	Ocean Health Multivitamin & Minerals	1	pill	Pill	Guardian Pharmarcy	60	SGD18.00	SGD0.30	60	0	0.0	0.00
7	Almonds	28	g	Powder	iHerb	454	SGD13.83	SGD0.85	16	162	6.0	5.92
8	Brazil Nuts	10	g	Powder	iHerb	340	SGD11.85	SGD0.35	34	66	1.2	1.43
9	Bananas	180	g	Powder	Cold Storage	500	SGD2.85	SGD1.03	3	160	41.1	1.96
10	Oats	0	g	Powder	iHerb	0	SGD0.00	SGD0.00		0	0.0	0.00
11	Flaxseed Meal	0	g	Powder	Amazon	1814	SGD10.84	SGD0.00		0	0.0	0.00
12	Chia Seeds	0	g	Powder	iHerb	0	SGD0.00	SGD0.00		0	0.0	0.00
13	Wheat Grass	0	g	Powder	iHerb	255	SGD16.94	SGD0.00		0	0.0	0.00
	Total						SGD186.96	SGD9.67		2285	267.4	111.30
	Target									2000	250.0	85.00
	% Reached									114%	107%	131%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2285	114%
Carbohydrates (g)	250	267.4	107%
Protein (g)	85	111.3	131%
Total Fat (g)	65	87.56	135%
Saturated Fat (g)	0	15.46
Monounsaturated Fat (g)	0	22.13
Polyunsaturated Fat (g)	0	37.05
Omega-3 Fatty Acids (g)	1.6	2.92	182%
Omega-6 Fatty Acids (g)	17	30.61	180%
Total Fiber (g)	28	28.9	103%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	90

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5116	10000	171%
Vitamin B6 (mg)	1.3	4.1	100	314%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	76	2000	84%
Vitamin D (IU)	600	400	4000	67%
Vitamin E (IU)	20	44	1000	222%
Vitamin K (ug)	120	100		84%
Thiamin (mg)	1.2	4.235		353%
Riboflavin (mg)	1.3	0.735		57%
Niacin (mg)	16	22.24	35	139%
Folate (ug)	400	535	1000	134%
Pantothenic Acid (mg)	5	12.781		256%
Biotin (ug)	30	30		100%
Choline (mg)	550	810.048	3500	147%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.95	2.5	95%
Chloride (g)	2.3	2.52	3.6	110%
Chromium (ug)	35	65		186%
Copper (mg)	0.9	3.125	10	347%
Iodine (ug)	150	285	1100	190%
Iron (mg)	8	42.2965	45	529%
Magnesium (mg)	420	580.8		138%
Manganese (mg)	2.3	6.168	11	268%
Molybdenum (ug)	45	160	2000	356%
Phosphorus (g)	0.7	1.752	4	250%
Potassium (g)	3.5	2.98		85%
Selenium (ug)	55	255	400	464%
Sodium (g)	1.5	1.663	2.3	111%
Sulfur (g)	2	1.33		66%
Zinc (mg)	11	21.7696	40	198%

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Parent Recipes:	Author	Last Updated	Created
This recipe	tylerpriest	19 Aug '15	14 Aug '15
Recipes based on this one:
Recipe for Ruben	tylerpriest	24 Aug '15	24 Aug '15

Breakfast Smoothie Recipe

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