Dirkosmoothie MKII - Plain Private

Last updated October 18, 2018 Copy
AmountIngredient$ / daySource
0.04gVitamin D powder$0.00Amazon
0.006gVitamin K Powder$0.00Amazon
2gPotassium chloride$0.03Amazon
1gCholine bitartrate$0.01Amazon
1pillKirkland Signature Daily Multivitamin$0.03Amazon
140gNow Foods WHEY PROTEIN$2.34Amazon
90gFlaxseeds$0.43Amazon
40gBob's Red Mill Chia Seeds$0.55Amazon (S)
8gSalt, table$0.00
10gSweeteners, tabletop, sucralose, SPLENDA packets$0.00
25gSoybean Oil$0.06Local
860gMilk, whole, 3.25% milkfat, with added vitamin D$0.77Local
Amounts for:
Total Daily Cost:
$4.24Add Ingredients
to Amazon Cart

The recipe can be prepared in two separate portions - The powdered, shelf-stable portion, and the oil and milk 'liquid' portion, which should be kept refrigerated.

Nutrition Facts

Amount Per Day
16% Carb, 36% Protein, 48% Fat
Calories2004
% Daily Values*
Total Carbohydrate77g
146%
Dietary Fiber 41g
146%
Protein175g
Total Fat106g
Saturated Fat21g
Monounsaturated Fat14g
Polyunsaturated Fat26g
1631%
Omega-3 Fatty Acids26g
117%
Omega-6 Fatty Acids20g
Cholesterol86mg
* Percent Daily Values are based on "My own half assed goals". 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
Vitamin D powder
0.04
gPowderAmazon100
$11.96
$0.00
250000.00.00
2
Vitamin K Powder
0.006
gPowderAmazon50
$14.00
$0.00
833300.00.00
3
Potassium chloride
2
gPowderAmazon1000
$15.16
$0.03
50000.00.00
4
Choline bitartrate
1
gPowderAmazon500
$4.99
$0.01
50000.00.00
5
Kirkland Signature Daily Multivitamin
1
pillPillAmazon500
$17.16
$0.03
50000.00.00
6
Now Foods WHEY PROTEIN
140
gPowderAmazon2268
$37.97
$2.34
165500.0125.00
7
Flaxseeds
90
gPowderAmazon2722
$13.06
$0.43
3048126.116.20
8
Bob's Red Mill Chia Seeds
40
gPowderAmazon (S)1812
$25.01
$0.55
451940.46.62
9
Salt, table
8
gPowder0$0.00$0.00000.00.00
10
Sweeteners, tabletop, sucralose, SPLENDA packets
10
gPowder0$0.00$0.000349.10.00
11
Soybean Oil
25
gLiquidLocal871
$1.98
$0.06
352210.00.00
12
Milk, whole, 3.25% milkfat, with added vitamin D
860
gLiquidLocal3904
$3.50
$0.77
552541.327.09
Total
$144.79
$4.24
200476.9174.91
Target
20000.0120.00
% Reached
100%146%
Safe Maximum
00.0220.00
% Max Reached
N/A80%
Nutrient Profile: My own half assed goalsChange
MacroTargetRecipeMax%
Calories (kcal)20002004100%
Carbohydrates (g)076.9
Protein (g)120174.91220146%
Total Fat (g)0105.55
Saturated Fat (g)021.37
Monounsaturated Fat (g)013.61
Polyunsaturated Fat (g)025.57
Omega-3 Fatty Acids (g)1.626.091631%
Omega-6 Fatty Acids (g)1719.84117%
Total Fiber (g)2840.8146%
Soluble Fiber (g)010.2
Insoluble Fiber (g)030.6
Cholesterol (mg)086
VitaminsTargetRecipeMax%
Vitamin A (IU)3000491510000164%
Vitamin B6 (mg)1.32.8100212%
Vitamin B12 (ug)2.49.9411%
Vitamin C (mg)90912000101%
Vitamin D (IU)1000611400061%
Vitamin E (IU)20341000171%
Vitamin K (ug)120137115%
Thiamin (mg)1.23.584299%
Riboflavin (mg)1.33.401262%
Niacin (mg)1627.08735169%
Folate (ug)4006411000160%
Pantothenic Acid (mg)514.108282%
Biotin (ug)3030100%
Choline (mg)550603.813500110%
MineralsTargetRecipeMax%
Calcium (g)11.662.5166%
Chloride (g)4.75.6648121%
Chromium (ug)3535100%
Copper (mg)0.92.56710285%
Iodine (ug)1501501100100%
Iron (mg)826.502445331%
Magnesium (mg)420672.9770160%
Manganese (mg)2.35.68211247%
Molybdenum (ug)45452000100%
Phosphorus (g)0.71.7534250%
Potassium (g)3.53.801109%
Selenium (ug)55132400240%
Sodium (g)3.73.7296101%
Sulfur (g)01.28
Zinc (mg)1119.89240181%

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