Name: Marglet's Egg Shake
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1.1g Choline bitartrate; 16g Potassium Gluconate; 0.5g Table Salt; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 1pill Calcium + Vitamin D3 + Vitamin K1 Capsules; 30g Rapeseed Oil; 1 piece magnesium BISGLYCINATE; 1 package Avocados, raw, all commercial varieties; 66g Jay Robb Egg White Protein Unflavored; 200ml Provamel Organic Almond Milk

Amount		Volume		Ingredient	£ / day	Source
1.1	g			Choline bitartrate	£0.05	Bulk Powders
16	g			Potassium Gluconate	£0.57	iHerb
0.5	g			Table Salt	£0.00	Local
1	pill			Kirkland Signature Daily Multi Vitamins & Minerals Tablets	£0.08	Amazon
1	pill			Calcium + Vitamin D3 + Vitamin K1 Capsules	£0.12	Bulk Powders
30	g			Rapeseed Oil	£0.22	Amazon
1	pill	1	piece	magnesium BISGLYCINATE	£0.17	Bulk Powders
100	g	1	package	Avocados, raw, all commercial varieties	£0.50	Tesco
66	g			Jay Robb Egg White Protein Unflavored	£2.91	Lucky Vitamin
200	ml			Provamel Organic Almond Milk	£0.72	Holland & Barratt
Amounts for: Total Daily Cost:					£5.33	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

9% Carb, 29% Protein, 62% Fat

Calories1019

% Daily Values*

32%

Total Carbohydrate16g

28%

Dietary Fiber 8g

43%

Protein54g

35%

Total Fat50g

Saturated Fat5g

Monounsaturated Fat33g

Polyunsaturated Fat11g

181%

Omega-3 Fatty Acids3g

37%

Omega-6 Fatty Acids6g

Cholesterol0mg

Calcium 41%	•	Vitamin A 119%
Chloride 16%	•	Vitamin B6 164%
Chromium 100%	•	Vitamin B12 250%
Copper 111%	•	Vitamin C 106%
Iodine 100%	•	Vitamin D 233%
Iron 228%	•	Vitamin E 184%
Magnesium 146%	•	Vitamin K 91%
Manganese 103%	•	Thiamin 128%
Molybdenum 100%	•	Riboflavin 136%
Phosphorus 19%	•	Niacin 130%
Potassium 100%	•	Folate 135%
Selenium 100%	•	Pantothenic Acid 214%
Sodium 75%	•	Biotin 100%
Sulfur 2%	•	Choline 84%
Zinc 103%

* Percent Daily Values are based on "vence04's U.S. government DRI, male 19-50, 2000 calories, ketogenic". 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	Choline bitartrate	1.1	g	Powder	Bulk Powders	1000	£45.36	£0.05	909	0	0.0	0.00
2	Potassium Gluconate	16	g	Powder	iHerb	454	£16.15	£0.57	28	0	0.0	0.00
3	Table Salt	0.5	g	Powder	Local	750	£0.80	£0.00	1500	0	0.0	0.00
4	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	£42.30	£0.08	500	0	0.0	0.00
5	Calcium + Vitamin D3 + Vitamin K1 Capsules	1	pill	Pill	Bulk Powders	270	£31.28	£0.12	270	0	0.0	0.00
6	Rapeseed Oil	30	g	Liquid	Amazon	4640	£33.29	£0.22	155	269	0.0	0.03
7	magnesium BISGLYCINATE	1	pill	Pill	Bulk Powders	60	£10.00	£0.17	60	0	0.0	0.00
8	Avocados, raw, all commercial varieties	100	g	Paste	Tesco	201	£1.00	£0.50	2	160	8.5	1.99
9	Jay Robb Egg White Protein Unflavored	66	g	Powder	Lucky Vitamin	680	£30.00	£2.91	10	230	2.0	50.00
10	Provamel Organic Almond Milk	200	ml	Liquid	Holland & Barratt	1000	£3.59	£0.72	5	360	5.6	1.80
	Total						£213.77	£5.33		1019	16.1	53.82
	Target									2000	50.0	125.00
	% Reached									51%	32%	43%
	Safe Maximum									0	50.0	0.00
	% Max Reached									N/A	32%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	1019		51%
Carbohydrates (g)	50	16.1	50	32%
Protein (g)	125	53.82		43%
Total Fat (g)	144	50.37		35%
Saturated Fat (g)	0	4.75
Monounsaturated Fat (g)	0	33.06
Polyunsaturated Fat (g)	0	10.65
Omega-3 Fatty Acids (g)	1.6	2.9		181%
Omega-6 Fatty Acids (g)	17	6.31		37%
Total Fiber (g)	28	7.9		28%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3573	10000	119%
Vitamin B6 (mg)	1.3	2.1	100	164%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	95	2000	106%
Vitamin D (IU)	600	1400	4000	233%
Vitamin E (IU)	20	37	1000	184%
Vitamin K (ug)	120	109		91%
Thiamin (mg)	1.2	1.533		128%
Riboflavin (mg)	1.3	1.765		136%
Niacin (mg)	16	20.865	35	130%
Folate (ug)	400	540	1000	135%
Pantothenic Acid (mg)	5	10.691		214%
Biotin (ug)	30	30		100%
Choline (mg)	550	460.595	3500	84%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.41	2.5	41%
Chloride (g)	2.3	0.372	3.6	16%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	0.995	10	111%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	18.2736	45	228%
Magnesium (mg)	420	614.4		146%
Manganese (mg)	2.3	2.371	11	103%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.135	4	19%
Potassium (g)	3.5	3.504		100%
Selenium (ug)	55	55	400	100%
Sodium (g)	1.5	1.127	2.3	75%
Sulfur (g)	2	0.03		2%
Zinc (mg)	11	11.3764	40	103%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Liquid Cake v1.3	cultofmonkey	8 Mar '15	11 Sep '14
Synectar One, 2000 kcal	Synectar	15 Jul '15	22 Dec '14
Synectar One, 1800 kcal	Synectar	15 Jul '15	3 Jan '16
Keto Synectar One, 1800 kcal	vence04	5 Jan '16	18 Feb '16
This recipe	vence04	18 Feb '16	18 Feb '16

Marglet's Egg Shake

Nutrition Facts

Nutrient Profile: vence04's U.S. government DRI, male 19-50, 2000 calories, ketogenicChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: vence04's U.S. government DRI, male 19-50, 2000 calories, ketogenic Change