Complete Foods

HQ NerdShake (better quality protein, more natural ingredients, better taste) PrivateTasty!

by ts314
Last updated August 28, 2014 Copy
AmountIngredient€ / daySource
110gMyProtein Instant Haferflocken geschmacksneutral (en: instant oats)€0.36Amazon DE
50gBaktat Maismehl (en: Masa Harina)€0.08Amazon DE
60gKokosmehl (en: coconut flour)€0.78Amazon
90gPure Whey Protein (VANILLA)€1.67Bulk Powders
5gRapsöl (en: Canola Oil)€0.02Amazon DE
5gLeinöl (en: linseed oil)€0.11Amazon
5gKaliumchlorid (en: Potassium Chloride)€0.05Amazon DE
5gNatron (en: Sodium Bicarbonate)€0.01Amazon DE
3pillNature's Way, Cholin 500 mg Bitartrat€0.50Amazon DE
1pillNow Foods Vitamin D-3 & K-2€0.08Amazon DE
2pillrevoMed Multi Mineral€0.15Amazon DE
2pillpeak vitamins€0.10Amazon
1pillBiofood Vitamin A, Retinol, 4000 iE€0.07Amazon DE
45gHonig (en: honey)€0.34Local
200gAvocado (1x)€1.58Local
120gBanana (1x)€0.32Local
300mlAlpro Soya Drink€0.87Local
Amounts for:
Total Daily Cost:
€7.11Add Ingredients
to Amazon Cart

Macro-nutrients according to ISSA recommendations for ectomorph types (naturally thin, fast metabolic rate): ~25% protein, 55% carbs and 20% fat

Nutrition Facts

Amount Per Day
45% Carb, 22% Protein, 33% Fat
Calories2030
% Daily Values*
109%
Total Carbohydrate218g
169%
Dietary Fiber 51g
107%
Protein107g
108%
Total Fat72g
Saturated Fat12g
Monounsaturated Fat30g
Polyunsaturated Fat15g
118%
Omega-3 Fatty Acids4g
116%
Omega-6 Fatty Acids12g
Cholesterol0mg
Calcium
155%
•Vitamin A
179%
Chloride
107%
•Vitamin B6
175%
Chromium
185%
•Vitamin B12
121%
Copper
277%
•Vitamin C
127%
Iodine
138%
•Vitamin D
215%
Iron
185%
•Vitamin E
122%
Magnesium
150%
•Vitamin K
138%
Manganese
285%
•Thiamin
202%
Molybdenum
527%
•Riboflavin
215%
Phosphorus
210%
•Niacin
143%
Potassium
220%
•Folate
107%
Selenium
319%
•Pantothenic Acid
161%
Sodium
116%
•Biotin
107%
Sulfur
163%
•Choline
134%
Zinc
181%
 
* 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)
110
gPowderAmazon DE5000
€16.50
€0.36
4542777.89.35
2
Baktat Maismehl (en: Masa Harina)
50
gPowderAmazon DE5000
€8.25
€0.08
10017638.33.05
3
Kokosmehl (en: coconut flour)
60
gPowderAmazon1000
€13.07
€0.78
172659.610.20
4
Pure Whey Protein (VANILLA)
90
gPowderBulk Powders5000
€93.00
€1.67
563927.069.48
5
Rapsöl (en: Canola Oil)
5
gLiquidAmazon DE1000
€4.36
€0.02
200450.00.00
6
Leinöl (en: linseed oil)
5
gLiquidAmazon750
€17.11
€0.11
150460.00.00
7
Kaliumchlorid (en: Potassium Chloride)
5
gPowderAmazon DE1000
€9.90
€0.05
20000.00.00
8
Natron (en: Sodium Bicarbonate)
5
gPowderAmazon DE5000
€10.75
€0.01
100000.00.00
9
Nature's Way, Cholin 500 mg Bitartrat
3
pillPowderAmazon DE100
€16.65
€0.50
3300.00.00
10
Now Foods Vitamin D-3 & K-2
1
pillPowderAmazon DE120
€9.51
€0.08
12000.00.00
11
revoMed Multi Mineral
2
pillPowderAmazon DE100
€7.49
€0.15
5000.00.00
12
peak vitamins
2
pillPillAmazon240
€12.60
€0.10
12000.00.00
13
Biofood Vitamin A, Retinol, 4000 iE
1
pillPowderAmazon DE180
€11.99
€0.07
18000.00.00
14
Honig (en: honey)
45
gLiquidLocal537
€4.00
€0.34
1213633.80.23
15
Avocado (1x)
200
gPasteLocal200
€1.58
€1.58
132017.04.00
16
Banana (1x)
120
gPasteLocal100
€0.27
€0.32
110727.41.32
17
Alpro Soya Drink
300
mlLiquidLocal1000
€2.89
€0.87
31177.59.00
Total
€239.92
€7.11
2030218.3106.62
Target
2000200.0100.00
% Reached
102%109%107%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
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
MacroTargetRecipeMax%
Calories (kcal)20002030102%
Carbohydrates (g)200218.3109%
Protein (g)100106.62107%
Total Fat (g)6671.55108%
Saturated Fat (g)011.98
Monounsaturated Fat (g)030.11
Polyunsaturated Fat (g)015.17
Omega-3 Fatty Acids (g)3.54.135118%
Omega-6 Fatty Acids (g)10.512.1825116%
Total Fiber (g)3050.8169%
Soluble Fiber (g)01.5
Insoluble Fiber (g)00
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3333595210000179%
Vitamin B6 (mg)1.52.6100175%
Vitamin B12 (ug)33.6121%
Vitamin C (mg)901142000127%
Vitamin D (IU)60012904000215%
Vitamin E (IU)20.86251000122%
Vitamin K (ug)120166138%
Thiamin (mg)1.22.423202%
Riboflavin (mg)1.43.013215%
Niacin (mg)1622.85535143%
Folate (ug)4004261000107%
Pantothenic Acid (mg)69.655161%
Biotin (ug)5054107%
Choline (mg)12201639.5983500134%
MineralsTargetRecipeMax%
Calcium (g)11.552.5155%
Chloride (g)2.32.4613.6107%
Chromium (ug)65120185%
Copper (mg)1.253.4610277%
Iodine (ug)2002751100138%
Iron (mg)1425.8645185%
Magnesium (mg)420629.8150%
Manganese (mg)3.59.9611285%
Molybdenum (ug)753952000527%
Phosphorus (g)0.71.4674210%
Potassium (g)3.57.711220%
Selenium (ug)55176400319%
Sodium (g)1.51.742.3116%
Sulfur (g)23.25163%
Zinc (mg)1119.9640181%

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