Name: Amelia's shake
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Oat Flour/Powder; 135g Maseca Corn Flour; 77g Whey protein isolate; 10g Flaxseed Meal; 6g Potassium Citrate; 3g Iodised Salt; 1 tsp Super Micros; 2g Bulk Supplements Calcium Citrate; 5g Optimum Nutrition Creatine Powder; 7g Carlson Labs Norwegian Cod Liver Oil; 9g Canola Oil; 0g Equate Fiber Powder; 0g NOW Foods Calcium/magnesium 1000/500 mg; 1g BulkSupplements Magnesium Glycinate Powder; 1pill NOW Iron Supplement

Amount		Volume		Ingredient	$ / day	Source
100	g			Oat Flour/Powder	$0.24	Amazon
135	g			Maseca Corn Flour	$0.19	Walmart
77	g			Whey protein isolate	$1.08
10	g			Flaxseed Meal	$0.06	Amazon
6	g			Potassium Citrate	$0.23	PureBulk, Inc.
3	g			Iodised Salt	$0.01	local
4	g	1	tsp	Super Micros	$0.25	Super Body Fuel
2	g			Bulk Supplements Calcium Citrate	$0.06	Amazon
5	g			Optimum Nutrition Creatine Powder	$0.12	Amazon
7	g			Carlson Labs Norwegian Cod Liver Oil	$0.79	Amazon
9	g			Canola Oil	$0.02	Walmart
0	g			Equate Fiber Powder	$0.00	Walmart
0	g			NOW Foods Calcium/magnesium 1000/500 mg	$0.00	Amazon
1	g			BulkSupplements Magnesium Glycinate Powder	$0.04	Amazon
1	pill			NOW Iron Supplement	$0.06	Amazon
Amounts for: Total Daily Cost:					$3.15	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 27% Protein, 23% Fat

Calories1372

% Daily Values*

77%

Total Carbohydrate173g

77%

Dietary Fiber 19g

79%

Protein95g

49%

Total Fat34g

Saturated Fat4g

Monounsaturated Fat8g

Polyunsaturated Fat6g

Omega-3 Fatty Acids5g

Omega-6 Fatty Acids7g

Cholesterol30mg

Calcium 90%	•	Vitamin A 1083%
Chloride 83%	•	Vitamin B6 299%
Chromium 864%	•	Vitamin B12 750%
Copper 280%	•	Vitamin C 480%
Iodine 214%	•	Vitamin D 501%
Iron 180%	•	Vitamin E 181%
Magnesium 143%	•	Vitamin K 275%
Manganese 236%	•	Thiamin 227%
Molybdenum 611%	•	Riboflavin 487%
Phosphorus 112%	•	Niacin 182%
Potassium 72%	•	Folate 184%
Selenium 454%	•	Pantothenic Acid 1209%
Sodium 92%	•	Biotin 1000%
Sulfur 104%	•	Choline 138%
Zinc 240%

* Percent Daily Values are based on "U.S. government DRI, female 19-30, Sedentary, Non-Lactating". 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/Powder	100	g	Powder	Amazon	22680	$54.50	$0.24	227	404	65.7	14.70
2	Maseca Corn Flour	135	g	Powder	Walmart	1996	$2.80	$0.19	15	495	103.5	13.50
3	Whey protein isolate	77	g	Powder		3991	$56.00	$1.08	52	277	0.0	64.68
4	Flaxseed Meal	10	g	Powder	Amazon	1814	$10.84	$0.06	181	53	2.9	1.80
5	Potassium Citrate	6	g	Powder	PureBulk, Inc.	500	$19.48	$0.23	83	0	0.0	0.00
6	Iodised Salt	3	g	Powder	local	500	$0.90	$0.01	167	0	0.0	0.00
7	Super Micros	4	g	Powder	Super Body Fuel	720	$45.00	$0.25	180	0	1.0	0.00
8	Bulk Supplements Calcium Citrate	2	g	Powder	Amazon	500	$13.96	$0.06	250	0	0.0	0.00
9	Optimum Nutrition Creatine Powder	5	g	Powder	Amazon	600	$14.89	$0.12	120	0	0.0	0.00
10	Carlson Labs Norwegian Cod Liver Oil	7	g	Liquid	Amazon	230	$25.89	$0.79	33	63	0.0	0.00
11	Canola Oil	9	g	Liquid	Walmart	1278	$2.82	$0.02	142	80	0.0	0.00
12	Equate Fiber Powder	0	g	Powder	Walmart	473	$8.00	$0.00		0	0.0	0.00
13	NOW Foods Calcium/magnesium 1000/500 mg	0	g	Powder	Amazon	227	$9.99	$0.00		0	0.0	0.00
14	BulkSupplements Magnesium Glycinate Powder	1	g	Powder	Amazon	500	$19.96	$0.04	500	0	0.0	0.00
15	NOW Iron Supplement	1	pill	Pill	Amazon	120	$7.55	$0.06	120	0	0.0	0.00
	Total						$292.58	$3.15		1372	173.1	94.68
	Target									2000	225.0	120.00
	% Reached									69%	77%	79%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1372	69%
Carbohydrates (g)	225	173.1	77%
Protein (g)	120	94.68	79%
Total Fat (g)	70	34.4	49%
Saturated Fat (g)		3.84
Monounsaturated Fat (g)		8.16
Polyunsaturated Fat (g)		5.92
Omega-3 Fatty Acids (g)	0	4.65
Omega-6 Fatty Acids (g)	0	6.75
Total Fiber (g)	25	19.2	77%
Soluble Fiber (g)		4.9
Insoluble Fiber (g)		5.3
Cholesterol (mg)	0	30.435

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	7582	10000	1083%
Vitamin B6 (mg)	1.3	3.9	100	299%
Vitamin B12 (ug)	2.4	18		750%
Vitamin C (mg)	75	360	2000	480%
Vitamin D (IU)	600	3009	4000	501%
Vitamin E (IU)	30	54	1000	181%
Vitamin K (ug)	90	248		275%
Thiamin (mg)	1.1	2.495		227%
Riboflavin (mg)	1.1	5.355		487%
Niacin (mg)	14	25.455	35	182%
Folate (ug)	400	738	1000	184%
Pantothenic Acid (mg)	5	60.435		1209%
Biotin (ug)	30	300		1000%
Choline (mg)	425	587.788	3500	138%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.9	2.5	90%
Chloride (g)	2.3	1.911	3.6	83%
Chromium (ug)	25	216		864%
Copper (mg)	0.9	2.52	10	280%
Iodine (ug)	150	321	1100	214%
Iron (mg)	18	32.325	45	180%
Magnesium (mg)	310	442.9		143%
Manganese (mg)	1.8	4.25	11	236%
Molybdenum (ug)	45	275	2000	611%
Phosphorus (g)	0.7	0.782	4	112%
Potassium (g)	4.7	3.378		72%
Selenium (ug)	55	250	400	454%
Sodium (g)	1.5	1.377	2.3	92%
Sulfur (g)	2	2.08		104%
Zinc (mg)	8	19.17	40	240%

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Amelia's shake

Nutrition Facts

Nutrient Profile: U.S. government DRI, female 19-30, Sedentary, Non-LactatingChange

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Nutrient Profile: U.S. government DRI, female 19-30, Sedentary, Non-Lactating Change