Name: brugor's Banana Almond Quark
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Bananas, M-Budget; 20g Peanut butter, Alnatura; 10g Almonds, M-Budget; 150g Protein Powder, Impact Whey Isolate; 200g Oat Flakes, shredded, M-Classic; 100g Raspberries, frozen, M-Budget; 250g Quark, M-Budget; 0.005g Vitamin D Supplement; 10g Seeds, chia seeds, dried; 75g Kiwifruit, green, raw; 1pill DEVA Vegan Multivitamin (and mineral supplement with greens)

Amount		Ingredient	CHF / day	Source
100	g	Bananas, M-Budget	CHF0.15	Migros
20	g	Peanut butter, Alnatura	CHF0.23	Alnatura
10	g	Almonds, M-Budget	CHF0.13	Migros
150	g	Protein Powder, Impact Whey Isolate	CHF3.60	myprotein
200	g	Oat Flakes, shredded, M-Classic	CHF0.31	Migros
100	g	Raspberries, frozen, M-Budget	CHF0.80	Migros
250	g	Quark, M-Budget	CHF0.60	Migros
0.005	g	Vitamin D Supplement	CHF5.39	Amazon
10	g	Seeds, chia seeds, dried	CHF0.00
75	g	Kiwifruit, green, raw	CHF0.00
1	pill	DEVA Vegan Multivitamin (and mineral supplement with greens)	CHF0.09	Amazon
Amounts for: Total Daily Cost:			CHF11.29	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 39% Protein, 21% Fat

Calories1952

% Daily Values*

100%

Total Carbohydrate193g

107%

Dietary Fiber 30g

97%

Protein187g

104%

Total Fat45g

Saturated Fat13g

Monounsaturated Fat13g

Polyunsaturated Fat13g

112%

Omega-3 Fatty Acids2g

126%

Omega-6 Fatty Acids5g

Cholesterol5mg

Calcium 86%	•	Vitamin A 181%
Chloride 0%	•	Vitamin B6 1028%
Chromium 343%	•	Vitamin B12 4216%
Copper 158%	•	Vitamin C 99%
Iodine 100%	•	Vitamin D > 12027%
Iron 411%	•	Vitamin E 280%
Magnesium 155%	•	Vitamin K 33%
Manganese 606%	•	Thiamin 1226%
Molybdenum 167%	•	Riboflavin 1065%
Phosphorus 278%	•	Niacin 356%
Potassium 109%	•	Folate 148%
Selenium 171%	•	Pantothenic Acid 552%
Sodium 78%	•	Biotin 250%
Sulfur 38%	•	Choline 18%
Zinc 256%

* Percent Daily Values are based on "brugor's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)". 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	Bananas, M-Budget	100	g	Powder	Migros	1000	CHF1.50	CHF0.15	10	95	21.0	1.00
2	Peanut butter, Alnatura	20	g	Paste	Alnatura	250	CHF2.90	CHF0.23	13	123	2.4	5.80
3	Almonds, M-Budget	10	g	Powder	Migros	200	CHF2.50	CHF0.13	20	60	0.9	2.10
4	Protein Powder, Impact Whey Isolate	150	g	Powder	myprotein	5000	CHF120.00	CHF3.60	33	618	6.0	126.00
5	Oat Flakes, shredded, M-Classic	200	g	Powder	Migros	1000	CHF1.55	CHF0.31	5	746	122.0	26.00
6	Raspberries, frozen, M-Budget	100	g	Powder	Migros	500	CHF4.00	CHF0.80	5	54	8.0	1.00
7	Quark, M-Budget	250	g	Powder	Migros	500	CHF1.20	CHF0.60	2	163	17.5	22.50
8	Vitamin D Supplement	0.0045	g	Pill	Amazon	0	CHF5.39	CHF5.39	1	0	0.0	0.00
9	Seeds, chia seeds, dried	10	g	Powder		0	CHF0.00	CHF0.00	0	49	4.2	1.65
10	Kiwifruit, green, raw	75	g	Powder		75	CHF0.00	CHF0.00	1	46	11.0	0.85
11	DEVA Vegan Multivitamin (and mineral supplement with greens)	1	pill	Pill	Amazon	90	CHF7.69	CHF0.09	90	0	0.0	0.00
	Total						CHF146.73	CHF11.29		1952	193.0	186.91
	Target									1931	193.0	193.00
	% Reached									101%	100%	97%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1931	1952		101%
Carbohydrates (g)	193	193		100%
Protein (g)	193	186.91		97%
Total Fat (g)	43	44.71		104%
Saturated Fat (g)	0	12.91
Monounsaturated Fat (g)	0	13.44
Polyunsaturated Fat (g)	2.89	12.82	22.22	444%
Omega-3 Fatty Acids (g)	1.67	1.88	8.88	112%
Omega-6 Fatty Acids (g)	3.86	4.86	8.88	126%
Total Fiber (g)	28	30		107%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	5

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5425	10000	181%
Vitamin B6 (mg)	1.3	13.4	100	1028%
Vitamin B12 (ug)	2.4	101.2		4216%
Vitamin C (mg)	250	247	2000	99%
Vitamin D (IU)	1500	180400	4000	> 5000%
Vitamin E (IU)	20	56	400	280%
Vitamin K (ug)	120	40		33%
Thiamin (mg)	1.2	14.714		1226%
Riboflavin (mg)	1.3	13.84		1065%
Niacin (mg)	16	56.985	35	356%
Folate (ug)	400	591	1000	148%
Pantothenic Acid (mg)	5	27.592		552%
Biotin (ug)	30	75		250%
Choline (mg)	550	99.32	3500	18%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.91	0.78	2.5	86%
Chloride (g)	2.3	0	3.6	0%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	1.419	10	158%
Iodine (ug)	150	150	1100	100%
Iron (mg)	9	36.9805	15.3	411%
Magnesium (mg)	455	704.8	910	155%
Manganese (mg)	2.3	13.931	11	606%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	1.948	4	278%
Potassium (g)	2.4	2.612		109%
Selenium (ug)	55	94	400	171%
Sodium (g)	1.2	0.938	2.3	78%
Sulfur (g)	2	0.77		38%
Zinc (mg)	9	23.013	13.5	256%

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Parent Recipes:	Author	Last Updated	Created
Vince Plan	BelgiansAreBetter	9 Mar '17	26 Jul '18
This recipe	brugor	31 Aug '18	26 Jul '18

brugor's Banana Almond Quark

Nutrition Facts

Nutrient Profile: brugor's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)Change

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