Name: Vitamin Whey Schmilk
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2 cups Oat Flour; 2 tbsp Acacia Fiber; 2 tsp Psyllium Husk Powder; 1/2 tsp Iodized Salt; 1/4 tsp Potassium Citrate; 1/4 tsp Choline Bitartrate; 1/8 tsp Xanthan Gum; 100g Vitamin Whey; 1100g Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D; 1/2 cup Canola Oil; 2 cups Maltodextrin; 1.1pill NOW Foods Vitamin k-2; 0.5g vitamin d; 0.05g Vitamin c

Amount		Volume		Ingredient	$ / day	Source
200	g	2	cups	Oat Flour	$1.47	Amazon
0	g	2	tbsp	Acacia Fiber	$0.00	Amazon
30	g	2	tsp	Psyllium Husk Powder	$0.44	Amazon
2.2	g	½	tsp	Iodized Salt	$0.01	Amazon
3	g	¼	tsp	Potassium Citrate	$0.00	Amazon
1.5	g	¼	tsp	Choline Bitartrate	$0.19	Amazon
0.3	g	⅛	tsp	Xanthan Gum	$0.01	Amazon
100	g			Vitamin Whey	$1.56	vitaminwhey.com
1100	g			Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D	$0.00	Local
15	g	½	cup	Canola Oil	$0.03	Amazon
27	g	2	cups	Maltodextrin	$0.08	Amazon
1.1	pill			NOW Foods Vitamin k-2	$0.09	Amazon
0.5	g			vitamin d	$0.00	Already have on hand
0.05	g			Vitamin c	$0.00	https://www.amazon.com/Viva-Naturals-Premium-Non-GMO-Bioflavonoids/dp/B00C6C3GCY/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1478220397&sr=1-1&keywords=Vitamin+c
Amounts for: Total Daily Cost:					$3.88	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

47% Carb, 27% Protein, 26% Fat

Calories2097

% Daily Values*

100%

Total Carbohydrate250g

131%

Dietary Fiber 37g

166%

Protein141g

93%

Total Fat60g

Saturated Fat21g

Monounsaturated Fat21g

Polyunsaturated Fat12g

123%

Omega-3 Fatty Acids2g

57%

Omega-6 Fatty Acids10g

Cholesterol283mg

Calcium 225%	•	Vitamin A 176%
Chloride 102%	•	Vitamin B6 147%
Chromium 209%	•	Vitamin B12 327%
Copper 234%	•	Vitamin C 111%
Iodine 130%	•	Vitamin D 126%
Iron 251%	•	Vitamin E 115%
Magnesium 163%	•	Vitamin K 106%
Manganese 402%	•	Thiamin 255%
Molybdenum 992%	•	Riboflavin 256%
Phosphorus 342%	•	Niacin 101%
Potassium 128%	•	Folate 91%
Selenium 247%	•	Pantothenic Acid 204%
Sodium 121%	•	Biotin 610%
Sulfur 88%	•	Choline 120%
Zinc 176%

* 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	Oat Flour	200	g	Powder	Amazon	4082	$30.10	$1.47	20	808	132.0	30.00
2	Acacia Fiber	0	g	Powder	Amazon	340	$9.99	$0.00		0	0.0	0.00
3	Psyllium Husk Powder	30	g	Powder	Amazon	680	$9.99	$0.44	23	113	26.7	0.00
4	Iodized Salt	2.2	g	Powder	Amazon	737	$2.09	$0.01	335	0	0.0	0.00
5	Potassium Citrate	3	g	Powder	Amazon	250	$0.00	$0.00	83	0	0.0	0.00
6	Choline Bitartrate	1.5	g	Powder	Amazon	100	$12.96	$0.19	67	0	0.0	0.00
7	Xanthan Gum	0.3	g	Powder	Amazon	454	$15.95	$0.01	1513	1	0.2	0.00
8	Vitamin Whey	100	g	Powder	vitaminwhey.com	771	$12.00	$1.56	8	378	11.0	73.17
9	Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D	1100	g	Powder	Local	3936	$0.00	$0.00	4	561	54.7	38.28
10	Canola Oil	15	g	Liquid	Amazon	1344	$2.49	$0.03	90	133	0.0	0.00
11	Maltodextrin	27	g	Powder	Amazon	22679	$64.00	$0.08	840	103	25.4	0.00
12	NOW Foods Vitamin k-2	1.1	pill	Pill	Amazon	100	$8.54	$0.09	91	0	0.0	0.00
13	vitamin d	0.5	g	Powder	Already have on hand	0	$0.00	$0.00	0	0	0.0	0.00
14	Vitamin c	0.05	g	Pill	https://www.amazon.com/Viva-Naturals-Premium-Non-GMO-Bioflavonoids/dp/B00C6C3GCY/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1478220397&sr=1-1&keywords=Vitamin+c	250	$14.00	$0.00	5000	0	0.0	0.00
	Total						$182.11	$3.88		2097	249.9	141.45
	Target									2000	250.0	85.00
	% Reached									105%	100%	166%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2097	105%
Carbohydrates (g)	250	249.9	100%
Protein (g)	85	141.45	166%
Total Fat (g)	65	60.42	93%
Saturated Fat (g)		21.11
Monounsaturated Fat (g)		21.4
Polyunsaturated Fat (g)		11.6
Omega-3 Fatty Acids (g)	1.6	1.97	123%
Omega-6 Fatty Acids (g)	17	9.69	57%
Total Fiber (g)	28	36.8	131%
Soluble Fiber (g)		6.2
Insoluble Fiber (g)		7
Cholesterol (mg)	0	283.122

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5293	10000	176%
Vitamin B6 (mg)	1.3	1.9	100	147%
Vitamin B12 (ug)	2.4	7.8		327%
Vitamin C (mg)	90	100	2000	111%
Vitamin D (IU)	600	755	4000	126%
Vitamin E (IU)	20	23	1000	115%
Vitamin K (ug)	120	127		106%
Thiamin (mg)	1.2	3.06		255%
Riboflavin (mg)	1.3	3.323		256%
Niacin (mg)	16	16.185	35	101%
Folate (ug)	400	363	1000	91%
Pantothenic Acid (mg)	5	10.194		204%
Biotin (ug)	30	183		610%
Choline (mg)	550	659.83	3500	120%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.25	2.5	225%
Chloride (g)	2.3	2.342	3.6	102%
Chromium (ug)	35	73		209%
Copper (mg)	0.9	2.108	10	234%
Iodine (ug)	150	195	1100	130%
Iron (mg)	8	20.0656	45	251%
Magnesium (mg)	420	685.9		163%
Manganese (mg)	2.3	9.242	11	402%
Molybdenum (ug)	45	446	2000	992%
Phosphorus (g)	0.7	2.396	4	342%
Potassium (g)	3.5	4.482		128%
Selenium (ug)	55	136	400	247%
Sodium (g)	1.5	1.816	2.3	121%
Sulfur (g)	2	1.77		88%
Zinc (mg)	11	19.3366	40	176%

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Vitamin Whey Schmilk

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