Name: HQ NerdShake 2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 120g MyProtein Instant Haferflocken geschmacksneutral (en: instant oats); 70g Baktat Maismehl (en: Masa Harina); 120g Kokosmehl (en: coconut flour); 110g Pure Whey Protein (VANILLA); 10g Rapsöl (en: Canola Oil); 5g Leinöl (en: linseed oil); 5g Kaliumchlorid (en: Potassium Chloride); 4g Natron (en: Sodium Bicarbonate); 3pill Nature's Way, Cholin 500 mg Bitartrat; 1pill Now Foods Vitamin D-3 & K-2; 2pill revoMed Multi Mineral; 2pill peak vitamins; 1pill Biofood Vitamin A, Retinol, 4000 iE; 40g Honig (en: honey); 200g Avocado (1x); 240g Banana (2x); 750ml Milk 2% fat

Amount		Ingredient	€ / day	Source
120	g	MyProtein Instant Haferflocken geschmacksneutral (en: instant oats)	€0.40	Amazon DE
70	g	Baktat Maismehl (en: Masa Harina)	€0.12	Amazon DE
120	g	Kokosmehl (en: coconut flour)	€1.57	Amazon
110	g	Pure Whey Protein (VANILLA)	€2.05	Bulk Powders
10	g	Rapsöl (en: Canola Oil)	€0.04	Amazon DE
5	g	Leinöl (en: linseed oil)	€0.11	Amazon
5	g	Kaliumchlorid (en: Potassium Chloride)	€0.05	Amazon DE
4	g	Natron (en: Sodium Bicarbonate)	€0.01	Amazon DE
3	pill	Nature's Way, Cholin 500 mg Bitartrat	€0.50	Amazon DE
1	pill	Now Foods Vitamin D-3 & K-2	€0.08	Amazon DE
2	pill	revoMed Multi Mineral	€0.15	Amazon DE
2	pill	peak vitamins	€0.10	Amazon
1	pill	Biofood Vitamin A, Retinol, 4000 iE	€0.07	Amazon DE
40	g	Honig (en: honey)	€0.30	Local
200	g	Avocado (1x)	€1.58	Local
240	g	Banana (2x)	€0.65	Local
750	ml	Milk 2% fat	€0.75	Local
Amounts for: Total Daily Cost:			€8.52	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 22% Protein, 33% Fat

Calories2886

% Daily Values*

153%

Total Carbohydrate306g

250%

Dietary Fiber 75g

151%

Protein151g

151%

Total Fat100g

Saturated Fat22g

Monounsaturated Fat37g

Polyunsaturated Fat15g

125%

Omega-3 Fatty Acids4g

110%

Omega-6 Fatty Acids12g

Cholesterol74mg

Calcium 216%	•	Vitamin A 226%
Chloride 107%	•	Vitamin B6 229%
Chromium 185%	•	Vitamin B12 196%
Copper 536%	•	Vitamin C 141%
Iodine 138%	•	Vitamin D 254%
Iron 189%	•	Vitamin E 126%
Magnesium 158%	•	Vitamin K 140%
Manganese 306%	•	Thiamin 243%
Molybdenum 553%	•	Riboflavin 299%
Phosphorus 295%	•	Niacin 155%
Potassium 190%	•	Folate 123%
Selenium 360%	•	Pantothenic Acid 215%
Sodium 114%	•	Biotin 110%
Sulfur 197%	•	Choline 147%
Zinc 214%

* Percent Daily Values are based on "gueste's mod. of Soletaken's modification of Ghostface's adjusted thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/day". 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	MyProtein Instant Haferflocken geschmacksneutral (en: instant oats)	120	g	Powder	Amazon DE	5000	€16.50	€0.40	42	466	84.8	10.20
2	Baktat Maismehl (en: Masa Harina)	70	g	Powder	Amazon DE	5000	€8.25	€0.12	71	246	53.5	4.27
3	Kokosmehl (en: coconut flour)	120	g	Powder	Amazon	1000	€13.07	€1.57	8	530	19.2	20.40
4	Pure Whey Protein (VANILLA)	110	g	Powder	Bulk Powders	5000	€93.00	€2.05	45	480	8.6	84.92
5	Rapsöl (en: Canola Oil)	10	g	Liquid	Amazon DE	1000	€4.36	€0.04	100	89	0.0	0.00
6	Leinöl (en: linseed oil)	5	g	Liquid	Amazon	750	€17.11	€0.11	150	46	0.0	0.00
7	Kaliumchlorid (en: Potassium Chloride)	5	g	Powder	Amazon DE	1000	€9.90	€0.05	200	0	0.0	0.00
8	Natron (en: Sodium Bicarbonate)	4	g	Powder	Amazon DE	5000	€10.75	€0.01	1250	0	0.0	0.00
9	Nature's Way, Cholin 500 mg Bitartrat	3	pill	Powder	Amazon DE	100	€16.65	€0.50	33	0	0.0	0.00
10	Now Foods Vitamin D-3 & K-2	1	pill	Powder	Amazon DE	120	€9.51	€0.08	120	0	0.0	0.00
11	revoMed Multi Mineral	2	pill	Powder	Amazon DE	100	€7.49	€0.15	50	0	0.0	0.00
12	peak vitamins	2	pill	Pill	Amazon	240	€12.60	€0.10	120	0	0.0	0.00
13	Biofood Vitamin A, Retinol, 4000 iE	1	pill	Powder	Amazon DE	180	€11.99	€0.07	180	0	0.0	0.00
14	Honig (en: honey)	40	g	Liquid	Local	537	€4.00	€0.30	13	121	30.0	0.20
15	Avocado (1x)	200	g	Paste	Local	200	€1.58	€1.58	1	320	17.0	4.00
16	Banana (2x)	240	g	Paste	Local	100	€0.27	€0.65	0	214	54.7	2.64
17	Milk 2% fat	750	ml	Liquid	Local	1000	€1.00	€0.75	1	375	37.8	24.59
	Total						€238.03	€8.52		2886	305.7	151.22
	Target									2000	200.0	100.00
	% Reached									144%	153%	151%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2886		144%
Carbohydrates (g)	200	305.7		153%
Protein (g)	100	151.22		151%
Total Fat (g)	66	99.52		151%
Saturated Fat (g)	0	22.2
Monounsaturated Fat (g)	0	36.92
Polyunsaturated Fat (g)	0	14.67
Omega-3 Fatty Acids (g)	3.5	4.39	5	125%
Omega-6 Fatty Acids (g)	10.5	11.51	25	110%
Total Fiber (g)	30	75.1		250%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	73.77

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	7546	10000	226%
Vitamin B6 (mg)	1.5	3.4	100	229%
Vitamin B12 (ug)	3	5.9		196%
Vitamin C (mg)	90	127	2000	141%
Vitamin D (IU)	600	1523	4000	254%
Vitamin E (IU)	20.86	26	1000	126%
Vitamin K (ug)	120	169		140%
Thiamin (mg)	1.2	2.918		243%
Riboflavin (mg)	1.4	4.184		299%
Niacin (mg)	16	24.846	35	155%
Folate (ug)	400	493	1000	123%
Pantothenic Acid (mg)	6	12.911		215%
Biotin (ug)	50	55		110%
Choline (mg)	1220	1792.088	3500	147%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.16	2.5	216%
Chloride (g)	2.3	2.471	3.6	107%
Chromium (ug)	65	120		185%
Copper (mg)	1.25	6.694	10	536%
Iodine (ug)	200	275	1100	138%
Iron (mg)	14	26.5074	45	189%
Magnesium (mg)	420	663.8		158%
Manganese (mg)	3.5	10.72	11	306%
Molybdenum (ug)	75	415	2000	553%
Phosphorus (g)	0.7	2.062	4	295%
Potassium (g)	3.5	6.666		190%
Selenium (ug)	55	198	400	360%
Sodium (g)	1.5	1.706	2.3	114%
Sulfur (g)	2	3.93		197%
Zinc (mg)	11	23.5938	40	214%

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Parent Recipes:	Author	Last Updated	Created
[03/2015] NerdShake v1.2.1 [100% Amazon DE/AT/CH] [European] [Many natural parts] [Male/Female 18+] [See Notes]	gueste	6 May '15	20 Aug '14
HQ NerdShake (better quality protein, more natural ingredients, better taste)	ts314	28 Aug '14	28 Aug '14
This recipe	ts314	28 Aug '14	28 Aug '14
Recipes based on this one:
Intense	soylingmypants	5 Aug '15	27 May '15
alkaline HQ Fitness Shake 3	ts314	8 Sep '14	8 Sep '14
HQ Fitness Shake 3	ts314	4 Sep '14	28 Aug '14

HQ NerdShake 2 Private

Nutrition Facts

Nutrient Profile: gueste's mod. of Soletaken's modification of Ghostface's adjusted thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/day Change

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HQ NerdShake 2 Private

Nutrition Facts

Nutrient Profile: gueste's mod. of Soletaken's modification of Ghostface's adjusted thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/dayChange

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Nutrient Profile: gueste's mod. of Soletaken's modification of Ghostface's adjusted thekryz's accummulated German DGE, EU and US Recommendations, 2000 kcal/day Change