Name: Test Run Schmilk
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2 cups Oat Flour; 21/2 tbsp Cocoa Powder; 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 One Daily Superfood Multivitamin

Amount		Volume		Ingredient	$ / day	Source
200	g	2	cups	Oat Flour	$1.47	Amazon
12	g	2½	tbsp	Cocoa Powder	$0.16	Amazon
10.5	g	2	tbsp	Acacia Fiber	$0.31	Amazon
6	g	2	tsp	Psyllium Husk Powder	$0.09	Amazon
3.2	g	½	tsp	Iodized Salt	$0.01	Amazon
1.1	g	¼	tsp	Potassium Citrate	$0.07	Amazon
1.1	g	¼	tsp	Choline Bitartrate	$0.04	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	One Daily Superfood Multivitamin	$0.32	Amazon
Amounts for: Total Daily Cost:					$2.54	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

67% Carb, 14% Protein, 19% Fat

Calories899

% Daily Values*

Total Carbohydrate154g

116%

Dietary Fiber 31g

38%

Protein32g

Total Fat20g

Saturated Fat4g

Monounsaturated Fat6g

Polyunsaturated Fat7g

19%

Omega-3 Fatty Acids0.29g

143%

Omega-6 Fatty Acids6g

Cholesterol0mg

Calcium 15%	•	Vitamin A 167%
Chloride 83%	•	Vitamin B6 786%
Chromium 343%	•	Vitamin B12 4167%
Copper 195%	•	Vitamin C 111%
Iodine 150%	•	Vitamin D 167%
Iron 122%	•	Vitamin E 160%
Magnesium 85%	•	Vitamin K 108%
Manganese 455%	•	Thiamin 951%
Molybdenum 1056%	•	Riboflavin 787%
Phosphorus 142%	•	Niacin 145%
Potassium 38%	•	Folate 117%
Selenium 254%	•	Pantothenic Acid 209%
Sodium 89%	•	Biotin 100%
Sulfur 26%	•	Choline 91%
Zinc 157%

* 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	4082	$30.10	$1.47	20	808	132.0	30.00
2	Cocoa Powder	12	g	Powder	Amazon	1361	$17.88	$0.16	113	27	6.9	2.35
3	Acacia Fiber	10.5	g	Powder	Amazon	340	$9.99	$0.31	32	40	9.7	0.00
4	Psyllium Husk Powder	6	g	Powder	Amazon	680	$9.99	$0.09	113	23	5.3	0.00
5	Iodized Salt	3.2	g	Powder	Amazon	737	$2.09	$0.01	230	0	0.0	0.00
6	Potassium Citrate	1.1	g	Powder	Amazon	250	$15.96	$0.07	227	0	0.0	0.00
7	Choline Bitartrate	1.1	g	Powder	Amazon	500	$18.96	$0.04	455	0	0.0	0.00
8	Stevia Powder	0.4	g	Powder	Amazon	100	$14.96	$0.06	250	0	0.0	0.00
9	Xanthan Gum	0.3	g	Powder	Amazon	454	$15.95	$0.01	1513	1	0.2	0.00
10	One Daily Superfood Multivitamin	1	g	Powder	Amazon	30	$9.61	$0.32	30	0	0.0	0.00
	Total						$145.49	$2.54		899	154.2	32.35
	Target									2000	0.0	85.00
	% Reached									45%		38%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	899	45%
Carbohydrates (g)	0	154.2
Protein (g)	85	32.35	38%
Total Fat (g)	0	19.84
Saturated Fat (g)	0	4.17
Monounsaturated Fat (g)	0	6.35
Polyunsaturated Fat (g)	0	6.65
Omega-3 Fatty Acids (g)	1.5	0.29	19%
Omega-6 Fatty Acids (g)	4.5	6.42	143%
Total Fiber (g)	27	31.4	116%
Soluble Fiber (g)	0	15.9
Insoluble Fiber (g)	0	7
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	10.2	100	786%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	100	2000	111%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	20	32	1000	160%
Vitamin K (ug)	80	87		108%
Thiamin (mg)	1.2	11.409		951%
Riboflavin (mg)	1.3	10.229		787%
Niacin (mg)	16	23.262	40	145%
Folate (ug)	400	468	1000	117%
Pantothenic Acid (mg)	5	10.43		209%
Biotin (ug)	30	30		100%
Choline (mg)	550	501.24	3500	91%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.15	2.5	15%
Chloride (g)	2.3	1.92	10.7	83%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	1.755	10	195%
Iodine (ug)	150	225	1100	150%
Iron (mg)	8	9.7712	45	122%
Magnesium (mg)	420	357.9		85%
Manganese (mg)	2.3	10.46	11	455%
Molybdenum (ug)	45	475	2000	1056%
Phosphorus (g)	0.7	0.994	4	142%
Potassium (g)	3.5	1.331		38%
Selenium (ug)	55	140	400	254%
Sodium (g)	1.5	1.329	7	89%
Sulfur (g)	2	0.51		26%
Zinc (mg)	11	17.2172	40	157%

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Test Run Schmilk

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