Name: Schmilk - Organic Milk
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; 1/4 tsp Stevia Powder; 1/8 tsp Xanthan Gum; 1 capsule Some Store Brand Vitamin; 8 cups Whole Milk - Organic

Amount		Volume		Ingredient	$ / day	Source
200	g	2	cups	Oat Flour	$0.51	Amazon
10.5	g	2	tbsp	Acacia Fiber	$0.32	Amazon
6	g	2	tsp	Psyllium Husk Powder	$0.12	Amazon
3.2	g	½	tsp	Iodized Salt	$0.00	Local
1.1	g	¼	tsp	Potassium Citrate	$0.06	Amazon
1.1	g	¼	tsp	Choline Bitartrate	$0.13	Amazon
0.4	g	¼	tsp	Stevia Powder	$0.06	Amazon
0.3	g	⅛	tsp	Xanthan Gum	$0.01	Amazon
1	g	1	capsule	Some Store Brand Vitamin	$0.15	Local
1900	ml	8	cups	Whole Milk - Organic	$2.65	Trader Joe's
Amounts for: Total Daily Cost:					$4.02	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

47% Carb, 18% Protein, 35% Fat

Calories2031

% Daily Values*

Total Carbohydrate238g

101%

Dietary Fiber 27g

106%

Protein90g

Total Fat80g

Saturated Fat39g

Monounsaturated Fat21g

Polyunsaturated Fat10g

114%

Omega-3 Fatty Acids2g

192%

Omega-6 Fatty Acids9g

Cholesterol190mg

Calcium 229%	•	Vitamin A 269%
Chloride 119%	•	Vitamin B6 837%
Chromium 343%	•	Vitamin B12 4523%
Copper 197%	•	Vitamin C 111%
Iodine 150%	•	Vitamin D 168%
Iron 108%	•	Vitamin E 167%
Magnesium 116%	•	Vitamin K 115%
Manganese 438%	•	Thiamin 1023%
Molybdenum 1056%	•	Riboflavin 1032%
Phosphorus 357%	•	Niacin 154%
Potassium 110%	•	Folate 140%
Selenium 379%	•	Pantothenic Acid 350%
Sodium 143%	•	Biotin 100%
Sulfur 120%	•	Choline 140%
Zinc 213%

* Percent Daily Values are based on "Standard American Diet, 2000 calories, 47/17/36". 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	22680	$57.99	$0.51	113	808	132.0	30.00
2	Acacia Fiber	10.5	g	Powder	Amazon	340	$10.29	$0.32	32	40	9.7	0.00
3	Psyllium Husk Powder	6	g	Powder	Amazon	680	$13.29	$0.12	113	23	5.3	0.00
4	Iodized Salt	3.2	g	Powder	Local	737	$1.00	$0.00	230	0	0.0	0.00
5	Potassium Citrate	1.1	g	Powder	Amazon	250	$13.96	$0.06	227	0	0.0	0.00
6	Choline Bitartrate	1.1	g	Powder	Amazon	100	$11.96	$0.13	91	0	0.0	0.00
7	Stevia Powder	0.4	g	Powder	Amazon	100	$15.58	$0.06	250	0	0.0	0.00
8	Xanthan Gum	0.3	g	Powder	Amazon	454	$13.97	$0.01	1513	1	0.2	0.00
9	Some Store Brand Vitamin	1	g	Pill	Local	60	$9.00	$0.15	60	0	0.0	0.00
10	Whole Milk - Organic	1900	ml	Liquid	Trader Joe's	3936	$5.49	$2.65	2	1159	90.8	59.85
	Total						$152.53	$4.02		2031	238.1	89.85
	Target									2000	0.0	85.00
	% Reached									102%		106%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2031	102%
Carbohydrates (g)	0	238.1
Protein (g)	85	89.85	106%
Total Fat (g)	0	80.33
Saturated Fat (g)	0	38.64
Monounsaturated Fat (g)	0	21.23
Polyunsaturated Fat (g)	0	10.3
Omega-3 Fatty Acids (g)	1.5	1.72	114%
Omega-6 Fatty Acids (g)	4.5	8.65	192%
Total Fiber (g)	27	27.4	101%
Soluble Fiber (g)	0	15.9
Insoluble Fiber (g)	0	7
Cholesterol (mg)	0	190

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8078	10000	269%
Vitamin B6 (mg)	1.3	10.9	100	837%
Vitamin B12 (ug)	2.4	108.5		4523%
Vitamin C (mg)	90	100	2000	111%
Vitamin D (IU)	600	1008	4000	168%
Vitamin E (IU)	20	33	1000	167%
Vitamin K (ug)	80	92		115%
Thiamin (mg)	1.2	12.274		1023%
Riboflavin (mg)	1.3	13.411		1032%
Niacin (mg)	16	24.691	40	154%
Folate (ug)	400	559	1000	140%
Pantothenic Acid (mg)	5	17.487		350%
Biotin (ug)	30	30		100%
Choline (mg)	550	771.5	3500	140%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.29	2.5	229%
Chloride (g)	2.3	2.737	10.7	119%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	1.775	10	197%
Iodine (ug)	150	225	1100	150%
Iron (mg)	8	8.678	45	108%
Magnesium (mg)	420	488		116%
Manganese (mg)	2.3	10.076	11	438%
Molybdenum (ug)	45	475	2000	1056%
Phosphorus (g)	0.7	2.502	4	357%
Potassium (g)	3.5	3.865		110%
Selenium (ug)	55	208	400	379%
Sodium (g)	1.5	2.144	7	143%
Sulfur (g)	2	2.4		120%
Zinc (mg)	11	23.43	40	213%

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Schmilk - Organic Milk

Nutrition Facts

Nutrient Profile: Standard American Diet, 2000 calories, 47/17/36Change

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Nutrient Profile: Standard American Diet, 2000 calories, 47/17/36 Change