Name: Copy of Liquid Cake v1.3
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 30g Pure Whey Protein (VANILLA); 1.34g Choline bitartrate; 21g Potassium Gluconate; 4.51g Table Salt; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 1 cup Homemade milk kefir; 1 tsp bob's red mill raw potato starch; 2 tbsp Hershey's Cocoa Powder; 1 capsule NOW Vitamin K; 1 piece Banana medium (7" long, 118g); 4g Now Foods Xanthan Gum

Amount		Volume		Ingredient	$ / day	Source
30	g			Pure Whey Protein (VANILLA)	$0.34	Bulk Powders
1.34	g			Choline bitartrate	$0.04	Bulk Powders
21	g			Potassium Gluconate	$0.50	iHerb
4.51	g			Table Salt	$0.00	Local
1	pill			Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Amazon
466	g	1	cup	Homemade milk kefir	$0.42	homemade
4	g	1	tsp	bob's red mill raw potato starch	$0.02	Cub's
51	g	2	tbsp	Hershey's Cocoa Powder	$0.67	Amazon
1	pill	1	capsule	NOW Vitamin K	$0.10	Amazon
2	portion	1	piece	Banana medium (7" long, 118g)	$0.57	Fruit man
4	g			Now Foods Xanthan Gum	$0.14	Amazon
Amounts for: Total Daily Cost:					$2.84	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 25% Protein, 27% Fat

Calories646

% Daily Values*

50%

Total Carbohydrate100g

103%

Dietary Fiber 26g

52%

Protein52g

57%

Total Fat26g

Saturated Fat11g

Monounsaturated Fat4g

Polyunsaturated Fat1g

Omega-3 Fatty Acids0.44g

Omega-6 Fatty Acids0.71g

Cholesterol50mg

Calcium 101%	•	Vitamin A 595%
Chloride 121%	•	Vitamin B6 262%
Chromium 140%	•	Vitamin B12 849%
Copper 338%	•	Vitamin C 147%
Iodine 100%	•	Vitamin D 100%
Iron 143%	•	Vitamin E 101%
Magnesium 140%	•	Vitamin K 143%
Manganese 161%	•	Thiamin 164%
Molybdenum 100%	•	Riboflavin 271%
Phosphorus 156%	•	Niacin 167%
Potassium 102%	•	Folate 147%
Selenium 151%	•	Pantothenic Acid 256%
Sodium 139%	•	Biotin 100%
Sulfur 49%	•	Choline 159%
Zinc 212%

* Percent Daily Values are based on "gofigureskater's 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	Pure Whey Protein (VANILLA)	30	g	Powder	Bulk Powders	5000	$57.19	$0.34	167	131	2.3	23.16
2	Choline bitartrate	1.34	g	Powder	Bulk Powders	1000	$28.99	$0.04	746	0	0.0	0.00
3	Potassium Gluconate	21	g	Powder	iHerb	500	$12.00	$0.50	24	0	0.0	0.00
4	Table Salt	4.51	g	Powder	Local	750	$0.80	$0.00	166	0	0.0	0.00
5	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	$13.99	$0.03	500	0	0.0	0.00
6	Homemade milk kefir	466	g	Liquid	homemade	3632	$3.30	$0.42	8	246	8.2	16.42
7	bob's red mill raw potato starch	4	g	Powder	Cub's	680	$4.00	$0.02	170	13	3.3	0.00
8	Hershey's Cocoa Powder	51	g	Powder	Amazon	1360	$17.88	$0.67	27	33	29.6	10.20
9	NOW Vitamin K	1	pill	Pill	Amazon	100	$10.00	$0.10	100	0	0.0	0.00
10	Banana medium (7" long, 118g)	2	portion	Paste	Fruit man	6	$1.70	$0.57	3	210	54.0	2.60
11	Now Foods Xanthan Gum	4	g	Powder	Amazon	454	$15.99	$0.14	114	13	2.5	0.00
	Total						$165.84	$2.84		646	100.0	52.38
	Target									1609	201.0	101.00
	% Reached									40%	50%	52%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1609	646	40%
Carbohydrates (g)	201	100	50%
Protein (g)	101	52.38	52%
Total Fat (g)	45	25.81	57%
Saturated Fat (g)		10.94
Monounsaturated Fat (g)		4.11
Polyunsaturated Fat (g)		1.03
Omega-3 Fatty Acids (g)	0	0.44
Omega-6 Fatty Acids (g)	0	0.71
Total Fiber (g)	25	25.6	103%
Soluble Fiber (g)		1.6
Insoluble Fiber (g)		4.7
Cholesterol (mg)	0	50.09

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	4162	10000	595%
Vitamin B6 (mg)	1.3	3.4	100	262%
Vitamin B12 (ug)	2.4	20.4		849%
Vitamin C (mg)	75	111	2000	147%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	30	30	1000	101%
Vitamin K (ug)	90	129		143%
Thiamin (mg)	1.1	1.801		164%
Riboflavin (mg)	1.1	2.986		271%
Niacin (mg)	14	23.338	35	167%
Folate (ug)	400	589	1000	147%
Pantothenic Acid (mg)	5	12.801		256%
Biotin (ug)	30	30		100%
Choline (mg)	425	675.63	3500	159%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.01	2.5	101%
Chloride (g)	2.3	2.793	3.6	121%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	3.038	10	338%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	25.689	45	143%
Magnesium (mg)	310	433.1		140%
Manganese (mg)	1.8	2.9	11	161%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.095	4	156%
Potassium (g)	4.7	4.773		102%
Selenium (ug)	55	83	400	151%
Sodium (g)	1.5	2.089	2.3	139%
Sulfur (g)	2	0.99		49%
Zinc (mg)	8	16.9209	40	212%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Liquid Cake v1.3	cultofmonkey	8 Mar '15	27 Oct '14
This recipe	gofigureskater	28 Oct '14	27 Oct '14

Copy of Liquid Cake v1.3

Nutrition Facts

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

No reviews yet - why not add the first one?

Submit Feedback

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