Name: GnomeShake
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 210g Instanthafer; 120g Maltodextrin [Prime]; 70g BodyWorldGroup Protein 98% [Prime]; 15g Sanct Bernhard Lecithin Vital-Granulat; 4g Natron (Natriumhydrogencarbonat); 2g Kaliumchlorid; 0.1g Vitamin D Pulver; 1pill Biofood Mega Mineral [Prime]; 80g Leinsamen, geschrotet [Prime]; 1pill ratiopharm A-Z KOMPLEX

Amount		Ingredient	€ / day	Source
210	g	Instanthafer	€0.69	Amazon DE
120	g	Maltodextrin [Prime]	€0.44	Amazon DE
70	g	BodyWorldGroup Protein 98% [Prime]	€0.58	Amazon DE
15	g	Sanct Bernhard Lecithin Vital-Granulat	€0.45	Amazon DE
4	g	Natron (Natriumhydrogencarbonat)	€0.01	Amazon DE
2	g	Kaliumchlorid	€0.02	Amazon DE
0.1	g	Vitamin D Pulver	€0.01	Amazon DE
1	pill	Biofood Mega Mineral [Prime]	€0.10	Amazon DE
80	g	Leinsamen, geschrotet [Prime]	€0.33	Amazon DE
1	pill	ratiopharm A-Z KOMPLEX	€0.14	Online-Apotheke
Amounts for: Total Daily Cost:			€2.77	Add Ingredients to Amazon Cart

GnomeShake v0.2 is based on NerdShake v1.2.1

without Rapsöl
without Flohsamen
added Leinsamen geschrotet for fiber and omega-3
A-Z Komplex instead of Gerstengras
only 10 ingredients (NerdShake: 11)

Nutrition Facts

Amount Per Day

55% Carb, 19% Protein, 26% Fat

Calories2029

% Daily Values*

108%

Total Carbohydrate269g

199%

Dietary Fiber 50g

141%

Protein93g

100%

Total Fat55g

Saturated Fat7g

Monounsaturated Fat15g

Polyunsaturated Fat37g

577%

Omega-3 Fatty Acids20g

104%

Omega-6 Fatty Acids17g

Cholesterol0mg

Calcium 161%	•	Vitamin A 107%
Chloride 119%	•	Vitamin B6 247%
Chromium 150%	•	Vitamin B12 205%
Copper 234%	•	Vitamin C 206%
Iodine 100%	•	Vitamin D 200%
Iron 236%	•	Vitamin E 178%
Magnesium 298%	•	Vitamin K 114%
Manganese 516%	•	Thiamin 417%
Molybdenum 990%	•	Riboflavin 231%
Phosphorus 227%	•	Niacin 240%
Potassium 123%	•	Folate 223%
Selenium 275%	•	Pantothenic Acid 212%
Sodium 120%	•	Biotin 205%
Sulfur 196%	•	Choline 135%
Zinc 248%

* Percent Daily Values are based on "EU RDI/RDA". 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	Instanthafer	210	g	Powder	Amazon DE	5000	€16.41	€0.69	24	815	148.5	17.85
2	Maltodextrin [Prime]	120	g	Powder	Amazon DE	5000	€18.27	€0.44	42	456	112.8	0.00
3	BodyWorldGroup Protein 98% [Prime]	70	g	Powder	Amazon DE	2500	€20.89	€0.58	36	274	6.5	56.00
4	Sanct Bernhard Lecithin Vital-Granulat	15	g	Powder	Amazon DE	500	€14.99	€0.45	33	105	1.2	0.01
5	Natron (Natriumhydrogencarbonat)	4	g	Powder	Amazon DE	5000	€9.59	€0.01	1250	0	0.0	0.00
6	Kaliumchlorid	2	g	Powder	Amazon DE	1000	€8.90	€0.02	500	0	0.0	0.00
7	Vitamin D Pulver	0.1	g	Powder	Amazon DE	90	€9.95	€0.01	900	0	0.0	0.00
8	Biofood Mega Mineral [Prime]	1	pill	Powder	Amazon DE	180	€17.99	€0.10	180	0	0.0	0.00
9	Leinsamen, geschrotet [Prime]	80	g	Powder	Amazon DE	2400	€9.90	€0.33	30	379	0.0	19.20
10	ratiopharm A-Z KOMPLEX	1	pill	Pill	Online-Apotheke	100	€14.00	€0.14	100	0	0.0	0.00
	Total						€140.89	€2.77		2029	269.0	93.06
	Target									2000	250.0	66.00
	% Reached									101%	108%	141%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2029		101%
Carbohydrates (g)	250	269		108%
Protein (g)	66	93.06		141%
Total Fat (g)	55	54.83		100%
Saturated Fat (g)	0	6.77	20
Monounsaturated Fat (g)	0	14.64
Polyunsaturated Fat (g)	0	36.84
Omega-3 Fatty Acids (g)	3.5	20.2	5	577%
Omega-6 Fatty Acids (g)	16	16.7	25	104%
Total Fiber (g)	25	49.7		199%
Soluble Fiber (g)	0	6.2
Insoluble Fiber (g)	0	18.4
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	2500	2666	10000	107%
Vitamin B6 (mg)	1.4	3.5	100	247%
Vitamin B12 (ug)	2.5	5.1		205%
Vitamin C (mg)	80	164	2000	206%
Vitamin D (IU)	600	1200	4000	200%
Vitamin E (IU)	22	39	1500	178%
Vitamin K (ug)	75	85		114%
Thiamin (mg)	1.2	5.005		417%
Riboflavin (mg)	1.4	3.24		231%
Niacin (mg)	16	38.43	35	240%
Folate (ug)	200	447	1000	223%
Pantothenic Acid (mg)	6	12.72		212%
Biotin (ug)	50	103		205%
Choline (mg)	550	740.75	3500	135%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.8	1.29	2.5	161%
Chloride (g)	0.8	0.952		119%
Chromium (ug)	40	60		150%
Copper (mg)	1	2.34	10	234%
Iodine (ug)	150	150		100%
Iron (mg)	14	33	45	236%
Magnesium (mg)	375	1116	800	298%
Manganese (mg)	2	10.32	11	516%
Molybdenum (ug)	50	495		990%
Phosphorus (g)	0.7	1.59	4	227%
Potassium (g)	2	2.47	5	123%
Selenium (ug)	55	151	400	275%
Sodium (g)	1	1.196	2	120%
Sulfur (g)	1.5	2.93		196%
Zinc (mg)	10	24.76	40	248%

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Parent Recipes:	Author	Last Updated	Created
[03/2015] NerdShake v1.2.1 [100% Amazon DE/AT/CH] [European] [Many natural parts] [Male/Female 18+] [See Notes]	gueste	6 May '15	19 Apr '17
This recipe	widder	25 Apr '17	19 Apr '17

GnomeShake

Nutrition Facts

Nutrient Profile: EU RDI/RDAChange

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Nutrient Profile: EU RDI/RDA Change