Name: Charlie's Milk-based recipe
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1pill Kirkland Signature Daily Multi Vitamins and Minerals; 158g Milk Powder; 17g EAS Whey Protein Powder; 212g Oat Powder; 8g Nature's Earthy Choice Chia; 1pill Now Vitamin D-3; 2pill Now Choline & Inositol; 2pill Kirkland Signature Glucosamine Plus MSM; 5g Taiyen Cardia Salt; 62g Cornstarch

Amount		Ingredient	NT$ / day	Source
1	pill	Kirkland Signature Daily Multi Vitamins and Minerals	NT$1.63	Costco
158	g	Milk Powder	NT$47.24	PChome
17	g	EAS Whey Protein Powder	NT$14.97	Costco
212	g	Oat Powder	NT$50.88	Shun168
8	g	Nature's Earthy Choice Chia	NT$2.16	Costco
1	pill	Now Vitamin D-3	NT$3.89	PChome
2	pill	Now Choline & Inositol	NT$23.10	PChome
2	pill	Kirkland Signature Glucosamine Plus MSM	NT$5.74	Costco
5	g	Taiyen Cardia Salt	NT$0.98	PChome
62	g	Cornstarch	NT$5.46	PChome
Amounts for: Total Daily Cost:			NT$156.05	Add Ingredients to Amazon Cart

You can mill down anything with a food processor.

Nutrition Facts

Amount Per Day

52% Carb, 18% Protein, 30% Fat

Calories2066

% Daily Values*

126%

Total Carbohydrate251g

61%

Dietary Fiber 17g

57%

Protein85g

99%

Total Fat65g

Saturated Fat31g

Monounsaturated Fat19g

Polyunsaturated Fat10g

79%

Omega-3 Fatty Acids2g

1098%

Omega-6 Fatty Acids7g

Cholesterol188mg

Calcium 185%	•	Vitamin A 166%
Chloride 123%	•	Vitamin B6 220%
Chromium 100%	•	Vitamin B12 483%
Copper 221%	•	Vitamin C 115%
Iodine 100%	•	Vitamin D 139%
Iron 354%	•	Vitamin E 161%
Magnesium 143%	•	Vitamin K 27%
Manganese 478%	•	Thiamin 263%
Molybdenum 1042%	•	Riboflavin 159%
Phosphorus 178%	•	Niacin 160%
Potassium 161%	•	Folate 151%
Selenium 247%	•	Pantothenic Acid 208%
Sodium 103%	•	Biotin 100%
Sulfur 103%	•	Choline 105%
Zinc 176%

* Percent Daily Values are based on "charlie20098's U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)". 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	Kirkland Signature Daily Multi Vitamins and Minerals	1	pill	Pill	Costco	350	NT$569.00	NT$1.63	350	0	0.0	0.00
2	Milk Powder	158	g	Powder	PChome	1000	NT$299.00	NT$47.24	6	782	60.0	41.08
3	EAS Whey Protein Powder	17	g	Powder	Costco	2270	NT$1999.00	NT$14.97	134	65	3.1	11.33
4	Oat Powder	212	g	Powder	Shun168	500	NT$120.00	NT$50.88	2	933	125.5	31.16
5	Nature's Earthy Choice Chia	8	g	Powder	Costco	907	NT$245.00	NT$2.16	113	39	3.4	1.32
6	Now Vitamin D-3	1	pill	Pill	PChome	180	NT$700.00	NT$3.89	180	0	0.0	0.00
7	Now Choline & Inositol	2	pill	Pill	PChome	100	NT$1155.00	NT$23.10	50	0	0.0	0.00
8	Kirkland Signature Glucosamine Plus MSM	2	pill	Pill	Costco	240	NT$689.00	NT$5.74	120	10	2.0	0.00
9	Taiyen Cardia Salt	5	g	Powder	PChome	300	NT$59.00	NT$0.98	60	1	0.1	0.03
10	Cornstarch	62	g	Powder	PChome	500	NT$44.00	NT$5.46	8	236	56.4	0.19
	Total						NT$5879.00	NT$156.05		2066	250.5	85.12
	Target									1992	199.0	149.00
	% Reached									104%	126%	57%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1992	2066		104%
Carbohydrates (g)	199	250.5		126%
Protein (g)	149	85.12		57%
Total Fat (g)	66	65.35		99%
Saturated Fat (g)	0	30.95
Monounsaturated Fat (g)	0	19.02
Polyunsaturated Fat (g)	2.89	10.15	22.22	351%
Omega-3 Fatty Acids (g)	2.22	1.75		79%
Omega-6 Fatty Acids (g)	0.67	7.36		1098%
Total Fiber (g)	28	17.1		61%
Soluble Fiber (g)	0	6.4
Insoluble Fiber (g)	0	7.4
Cholesterol (mg)	0	188.11

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4989	10000	166%
Vitamin B6 (mg)	1.3	2.9	100	220%
Vitamin B12 (ug)	2.4	11.6		483%
Vitamin C (mg)	90	104	2000	115%
Vitamin D (IU)	600	832	4000	139%
Vitamin E (IU)	20	32	1000	161%
Vitamin K (ug)	120	32		27%
Thiamin (mg)	1.2	3.155		263%
Riboflavin (mg)	1.3	2.071		159%
Niacin (mg)	16	25.586	35	160%
Folate (ug)	400	606	1000	151%
Pantothenic Acid (mg)	5	10.424		208%
Biotin (ug)	30	30		100%
Choline (mg)	550	577.26	3500	105%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.85	2.5	185%
Chloride (g)	2.3	2.829	3.6	123%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.992	10	221%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	28.354	45	354%
Magnesium (mg)	420	599		143%
Manganese (mg)	2.3	10.998	11	478%
Molybdenum (ug)	45	469	2000	1042%
Phosphorus (g)	0.7	1.247	4	178%
Potassium (g)	2.7	4.338		161%
Selenium (ug)	55	136	400	247%
Sodium (g)	1.5	1.549	2.3	103%
Sulfur (g)	2	2.07		103%
Zinc (mg)	11	19.3642	40	176%

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Charlie's Milk-based recipe

Nutrition Facts

Nutrient Profile: charlie20098's U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

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