Name: masterswan's 58% carb marathon chocolate schmilk
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 10g Impact Whey Protein; 16g Acacia Gum (Fiber); 6g Potassium Citrate; 3g Salt; 2g Choline L-Bitartrate; 0.5g Xanthan Gum; 1pill Now Foods MK-7 Vitamin K-2; 65ml Olive Oil; 8 cups Whole Milk; 2 cups Oat Flour; 1pill Nature Made Multivitamin; 21/2 tbsp Cocoa Powder; 2 tsp Psyllium Husk Powder

Amount		Volume		Ingredient	$ / day	Source
10	g			Impact Whey Protein	$0.13	MyProtein
16	g			Acacia Gum (Fiber)	$0.49	Piping Rock
6	g			Potassium Citrate	$0.18	Amazon
3	g			Salt	$0.00	Sams Club
2	g			Choline L-Bitartrate	$0.06	Powder City
0.5	g			Xanthan Gum	$0.02	Amazon
1	pill			Now Foods MK-7 Vitamin K-2	$0.21	Amazon
65	ml			Olive Oil	$0.76	Amazon
1900	ml	8	cups	Whole Milk	$1.68	Local
265	g	2	cups	Oat Flour	$1.95	Amazon
1	pill			Nature Made Multivitamin	$0.07	Amazon
12	g	2½	tbsp	Cocoa Powder	$0.16	Amazon
6	g	2	tsp	Psyllium Husk Powder	$0.09	Amazon
Amounts for: Total Daily Cost:					$5.80	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 15% Protein, 45% Fat

Calories2883

% Daily Values*

74%

Total Carbohydrate294g

147%

Dietary Fiber 41g

101%

Protein109g

155%

Total Fat149g

Saturated Fat49g

Monounsaturated Fat68g

Polyunsaturated Fat19g

142%

Omega-3 Fatty Acids2g

98%

Omega-6 Fatty Acids17g

Cholesterol204mg

Calcium 269%	•	Vitamin A 186%
Chloride 115%	•	Vitamin B6 3920%
Chromium 343%	•	Vitamin B12 606%
Copper 443%	•	Vitamin C 202%
Iodine 100%	•	Vitamin D 168%
Iron 395%	•	Vitamin E 314%
Magnesium 182%	•	Vitamin K 193%
Manganese 658%	•	Thiamin 353%
Molybdenum 1344%	•	Riboflavin 400%
Phosphorus 412%	•	Niacin 162%
Potassium 177%	•	Folate 146%
Selenium 422%	•	Pantothenic Acid 353%
Sodium 144%	•	Biotin 100%
Sulfur 145%	•	Choline 213%
Zinc 285%

* Percent Daily Values are based on "masterswan's 58% carb marathon maintenance profile". 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	Impact Whey Protein	10	g	Powder	MyProtein	4989	$65.29	$0.13	499	37	0.9	7.16
2	Acacia Gum (Fiber)	16	g	Powder	Piping Rock	640	$19.44	$0.49	40	27	14.7	0.16
3	Potassium Citrate	6	g	Powder	Amazon	1000	$29.96	$0.18	167	0	0.0	0.00
4	Salt	3	g	Powder	Sams Club	11339	$4.98	$0.00	3780	0	0.0	0.00
5	Choline L-Bitartrate	2	g	Powder	Powder City	500	$15.00	$0.06	250	0	0.0	0.00
6	Xanthan Gum	0.5	g	Powder	Amazon	454	$16.99	$0.02	908	2	0.4	0.00
7	Now Foods MK-7 Vitamin K-2	1	pill	Pill	Amazon	60	$12.50	$0.21	60	0	0.0	0.00
8	Olive Oil	65	ml	Liquid	Amazon	2000	$23.50	$0.76	31	537	0.0	0.00
9	Whole Milk	1900	ml	Liquid	Local	3936	$3.49	$1.68	2	1159	90.8	59.85
10	Oat Flour	265	g	Powder	Amazon	4082	$30.10	$1.95	15	1071	174.9	39.75
11	Nature Made Multivitamin	1	pill	Pill	Amazon	250	$17.73	$0.07	250	0	0.0	0.00
12	Cocoa Powder	12	g	Powder	Amazon	1361	$17.88	$0.16	113	27	6.9	2.35
13	Psyllium Husk Powder	6	g	Powder	Amazon	680	$9.99	$0.09	113	23	5.3	0.00
	Total						$266.85	$5.80		2883	294.0	109.28
	Target									2893	398.0	108.00
	% Reached									100%	74%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2893	2883	100%
Carbohydrates (g)	398	294	74%
Protein (g)	108	109.28	101%
Total Fat (g)	96	149.21	155%
Saturated Fat (g)	0	49.33
Monounsaturated Fat (g)	0	67.98
Polyunsaturated Fat (g)	0	18.9
Omega-3 Fatty Acids (g)	1.6	2.27	142%
Omega-6 Fatty Acids (g)	17	16.7	98%
Total Fiber (g)	28	41.1	147%
Soluble Fiber (g)	0	23.1
Insoluble Fiber (g)	0	9.6
Cholesterol (mg)	0	204.327

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5578	10000	186%
Vitamin B6 (mg)	1.3	51	100	3920%
Vitamin B12 (ug)	2.4	14.6		606%
Vitamin C (mg)	90	182	2000	202%
Vitamin D (IU)	600	1008	4000	168%
Vitamin E (IU)	20	63	1000	314%
Vitamin K (ug)	120	231		193%
Thiamin (mg)	1.2	4.238		353%
Riboflavin (mg)	1.3	5.205		400%
Niacin (mg)	16	25.928	35	162%
Folate (ug)	400	584	1000	146%
Pantothenic Acid (mg)	5	17.647		353%
Biotin (ug)	30	30		100%
Choline (mg)	550	1172.557	3500	213%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.69	2.5	269%
Chloride (g)	2.3	2.635	3.6	115%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	3.99	10	443%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	31.6003	45	395%
Magnesium (mg)	420	763.5		182%
Manganese (mg)	2.3	15.136	11	658%
Molybdenum (ug)	45	605	2000	1344%
Phosphorus (g)	0.7	2.885	4	412%
Potassium (g)	3.5	6.198		177%
Selenium (ug)	55	232	400	422%
Sodium (g)	1.5	2.157	2.3	144%
Sulfur (g)	2	2.9		145%
Zinc (mg)	11	31.3275	40	285%

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Parent Recipes:	Author	Last Updated	Created
Keto Chow 1.5.0 Master (Rich Chocolate)	chris.bair	8 Oct '17	10 Jul '17
masterswan's keto chow 1.5	masterswan	27 Jul '17	17 Aug '17
masterswan's oat flour v1.0	masterswan	17 Aug '17	19 Aug '17
masterswan's coconut flour v1.0	masterswan	19 Aug '17	21 Aug '17
masterswan's marathon chocolate schmilk	masterswan	21 Aug '17	9 Sep '17
This recipe	masterswan	9 Sep '17	9 Sep '17

masterswan's 58% carb marathon chocolate schmilk

Nutrition Facts

Nutrient Profile: masterswan's 58% carb marathon maintenance profileChange

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