Name: Chocolate Shake Whole Foods
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1/2 cup Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry; 100g Egg, white, raw, fresh; 20g Cocoa, dry powder, unsweetened; 100g flax; 0.6g Iodized Salt; 15g Honey; 200g Bananas, raw; 50g Spinach, raw; 100g Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

Amount		Volume		Ingredient	US / day	Source
100	g	½	cup	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry	US0.00
100	g			Egg, white, raw, fresh	US0.00
20	g			Cocoa, dry powder, unsweetened	US0.00
100	g			flax	US0.60	Amazon
0.6	g			Iodized Salt	US0.00	Hain
15	g			Honey	US0.00
200	g			Bananas, raw	US0.00
50	g			Spinach, raw	US0.00
100	g			Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	US0.00
Amounts for: Total Daily Cost:					US0.60	Add Ingredients to Amazon Cart

I am attempting to make a Whole Foods natural complete meal replacement shake. Actual fruit can be substituted for powered versions for long term storage.

Nutrition Facts

Amount Per Day

49% Carb, 18% Protein, 33% Fat

Calories1595

% Daily Values*

100%

Total Carbohydrate197g

254%

Dietary Fiber 71g

92%

Protein73g

115%

Total Fat60g

Saturated Fat4g

Monounsaturated Fat5g

Polyunsaturated Fat6g

14%

Omega-3 Fatty Acids0.22g

16%

Omega-6 Fatty Acids3g

Cholesterol0mg

Calcium 53%	•	Vitamin A 166%
Chloride 89%	•	Vitamin B6 155%
Chromium 0%	•	Vitamin B12 4%
Copper 373%	•	Vitamin C 40%
Iodine 102%	•	Vitamin D 0%
Iron 310%	•	Vitamin E 13%
Magnesium 227%	•	Vitamin K 214%
Manganese 530%	•	Thiamin 264%
Molybdenum 0%	•	Riboflavin 111%
Phosphorus 276%	•	Niacin 48%
Potassium 107%	•	Folate 207%
Selenium 107%	•	Pantothenic Acid 88%
Sodium 107%	•	Biotin 0%
Sulfur 68%	•	Choline 38%
Zinc 127%

* Percent Daily Values are based on "gazelemone's U.S. government DRI, male 19-50, 2000 calories". 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	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry	100	g	Powder		0	US0.00	US0.00	0	364	62.9	17.03
2	Egg, white, raw, fresh	100	g	Powder		0	US0.00	US0.00	0	52	0.7	10.90
3	Cocoa, dry powder, unsweetened	20	g	Powder		0	US0.00	US0.00	0	46	11.6	3.92
4	flax	100	g	Powder	Amazon	1814	US10.84	US0.60	18	534	1.0	18.00
5	Iodized Salt	0.6	g	Powder	Hain	737	US1.97	US0.00	1228	0	0.0	0.00
6	Honey	15	g	Liquid		0	US0.00	US0.00	0	46	12.4	0.04
7	Bananas, raw	200	g	Powder		0	US0.00	US0.00	0	178	45.7	2.18
8	Spinach, raw	50	g	Powder		0	US0.00	US0.00	0	12	1.8	1.43
9	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	100	g	Powder		0	US0.00	US0.00	0	364	60.6	19.30
	Total						US12.81	US0.60		1595	196.8	72.81
	Target									1573	197.0	79.00
	% Reached									101%	100%	92%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1573	1595	101%
Carbohydrates (g)	197	196.8	100%
Protein (g)	79	72.81	92%
Total Fat (g)	52	59.77	115%
Saturated Fat (g)	0	3.93
Monounsaturated Fat (g)	0	4.95
Polyunsaturated Fat (g)	0	6.04
Omega-3 Fatty Acids (g)	1.6	0.22	14%
Omega-6 Fatty Acids (g)	17	2.79	16%
Total Fiber (g)	28	71.1	254%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4984	10000	166%
Vitamin B6 (mg)	1.3	2	100	155%
Vitamin B12 (ug)	2.4	0.1		4%
Vitamin C (mg)	90	36	2000	40%
Vitamin D (IU)	600	0	4000	0%
Vitamin E (IU)	20	3	1000	13%
Vitamin K (ug)	120	256		214%
Thiamin (mg)	1.2	3.168		264%
Riboflavin (mg)	1.3	1.445		111%
Niacin (mg)	16	7.693	35	48%
Folate (ug)	400	830	1000	207%
Pantothenic Acid (mg)	5	4.389		88%
Biotin (ug)	30	0		0%
Choline (mg)	550	206.98	3500	38%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.53	2.5	53%
Chloride (g)	2.3	2.058	3.6	89%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	3.354	10	373%
Iodine (ug)	150	153	1100	102%
Iron (mg)	8	24.8	45	310%
Magnesium (mg)	420	952.6		227%
Manganese (mg)	2.3	12.183	11	530%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	1.933	4	276%
Potassium (g)	3.5	3.738		107%
Selenium (ug)	55	59	400	107%
Sodium (g)	1.5	1.603	2.3	107%
Sulfur (g)	2	1.36		68%
Zinc (mg)	11	13.92	40	127%

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Chocolate Shake Whole Foods Natural

Nutrition Facts

Nutrient Profile: gazelemone's U.S. government DRI, male 19-50, 2000 calories Change

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Chocolate Shake Whole Foods Natural

Nutrition Facts

Nutrient Profile: gazelemone's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: gazelemone's U.S. government DRI, male 19-50, 2000 calories Change