Name: Copy of Copy of Schmilk
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2 cups Oat Flour; 2 tbsp Acacia Fiber; 2 tsp Psyllium Husk Powder; 1/2 tsp Iodized Salt; 1/4 tsp Potassium Citrate; 1/4 tsp Choline Bitartrate; 1/4 tsp Stevia Powder; 1/8 tsp Xanthan Gum; 1 capsule One Daily Superfood Multivitamin; 8 cups Whole Milk; 60g Now Foods 100% Whey Protein Isolate

Amount		Volume		Ingredient	$ / day	Source
160	g	2	cups	Oat Flour	$1.18	Amazon
10.5	g	2	tbsp	Acacia Fiber	$0.31	Amazon
6	g	2	tsp	Psyllium Husk Powder	$0.09	Amazon
3.2	g	½	tsp	Iodized Salt	$0.01	Amazon
1.1	g	¼	tsp	Potassium Citrate	$0.07	Amazon
1.1	g	¼	tsp	Choline Bitartrate	$0.14	Amazon
0.4	g	¼	tsp	Stevia Powder	$0.06	Amazon
0.3	g	⅛	tsp	Xanthan Gum	$0.01	Amazon
1	g	1	capsule	One Daily Superfood Multivitamin	$0.32	Amazon
1550	ml	8	cups	Whole Milk	$1.37	Local
60	g			Now Foods 100% Whey Protein Isolate	$1.37	Amazon
Amounts for: Total Daily Cost:					$4.94	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

41% Carb, 27% Protein, 32% Fat

Calories1892

% Daily Values*

105%

Total Carbohydrate195g

71%

Dietary Fiber 25g

90%

Protein126g

111%

Total Fat66g

Saturated Fat31g

Monounsaturated Fat17g

Polyunsaturated Fat8g

35%

Omega-3 Fatty Acids1g

87%

Omega-6 Fatty Acids7g

Cholesterol166mg

Calcium 146%	•	Vitamin A 250%
Chloride 112%	•	Vitamin B6 21%
Chromium 343%	•	Vitamin B12 2674%
Copper 170%	•	Vitamin C 50%
Iodine 150%	•	Vitamin D 126%
Iron 87%	•	Vitamin E 16%
Magnesium 66%	•	Vitamin K 75%
Manganese 368%	•	Thiamin 986%
Molybdenum 878%	•	Riboflavin 983%
Phosphorus 290%	•	Niacin 79%
Potassium 70%	•	Folate 132%
Selenium 260%	•	Pantothenic Acid 322%
Sodium 139%	•	Biotin 100%
Sulfur 169%	•	Choline 129%
Zinc 190%

* Percent Daily Values are based on "Navi's completed". 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	160	g	Powder	Amazon	4082	$30.10	$1.18	26	646	105.6	24.00
2	Acacia Fiber	10.5	g	Powder	Amazon	340	$9.99	$0.31	32	40	9.7	0.00
3	Psyllium Husk Powder	6	g	Powder	Amazon	680	$9.99	$0.09	113	23	5.3	0.00
4	Iodized Salt	3.2	g	Powder	Amazon	737	$2.09	$0.01	230	0	0.0	0.00
5	Potassium Citrate	1.1	g	Powder	Amazon	250	$15.96	$0.07	227	0	0.0	0.00
6	Choline Bitartrate	1.1	g	Powder	Amazon	100	$12.96	$0.14	91	0	0.0	0.00
7	Stevia Powder	0.4	g	Powder	Amazon	100	$14.96	$0.06	250	0	0.0	0.00
8	Xanthan Gum	0.3	g	Powder	Amazon	454	$15.95	$0.01	1513	1	0.2	0.00
9	One Daily Superfood Multivitamin	1	g	Powder	Amazon	30	$9.61	$0.32	30	0	0.0	0.00
10	Whole Milk	1550	ml	Liquid	Local	3936	$3.49	$1.37	3	946	74.1	48.83
11	Now Foods 100% Whey Protein Isolate	60	g	Powder	Amazon	4540	$103.84	$1.37	76	236	0.0	53.57
	Total						$228.94	$4.94		1892	194.9	126.40
	Target									1850	186.0	141.00
	% Reached									102%	105%	90%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1850	1892	102%
Carbohydrates (g)	186	194.9	105%
Protein (g)	141	126.4	90%
Total Fat (g)	60	66.32	111%
Saturated Fat (g)	0	31.47
Monounsaturated Fat (g)	0	17.23
Polyunsaturated Fat (g)	0	8.3
Omega-3 Fatty Acids (g)	4	1.39	35%
Omega-6 Fatty Acids (g)	8	6.96	87%
Total Fiber (g)	35	24.8	71%
Soluble Fiber (g)	0	14.7
Insoluble Fiber (g)	0	5.6
Cholesterol (mg)	0	165.714

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7511	10000	250%
Vitamin B6 (mg)	50	10.7	100	21%
Vitamin B12 (ug)	4	107		2674%
Vitamin C (mg)	200	100	2000	50%
Vitamin D (IU)	800	1006	4000	126%
Vitamin E (IU)	200	33	1000	16%
Vitamin K (ug)	120	90		75%
Thiamin (mg)	1.2	11.833		986%
Riboflavin (mg)	1.3	12.78		983%
Niacin (mg)	30	23.779	35	79%
Folate (ug)	400	529	1000	132%
Pantothenic Acid (mg)	5	16.102		322%
Biotin (ug)	30	30		100%
Choline (mg)	550	709.49	3500	129%

Minerals	Target	Recipe	Max	%
Calcium (g)	1.5	2.19	2.5	146%
Chloride (g)	2.3	2.587	3.6	112%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	1.528	10	170%
Iodine (ug)	150	225	1100	150%
Iron (mg)	8	6.973	45	87%
Magnesium (mg)	600	395.4		66%
Manganese (mg)	2.3	8.462	11	368%
Molybdenum (ug)	45	395	2000	878%
Phosphorus (g)	0.7	2.027	4	290%
Potassium (g)	5	3.505		70%
Selenium (ug)	70	182	400	260%
Sodium (g)	1.5	2.082	2.3	139%
Sulfur (g)	2	3.38		169%
Zinc (mg)	11	20.855	40	190%

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Copy of Schmilk	Navi	9 Nov '15	31 Aug '24
This recipe	Navi	31 Aug '24	31 Aug '24

Copy of Copy of Schmilk

Nutrition Facts

Nutrient Profile: Navi's completedChange

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Nutrient Profile: Navi's completed Change