Name: Kate Shake
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 4g Iodized Salt; 38ml Olive Oil; 70g Pea Protein Isolate (Vanilla); 147g Waxy Maize Starch; 1pill NOW Foods Vitamin k-2; 2g MSM Sulfur; 30g Potassium Gluconate; 4g Calcium Citrate; 2g Magnesium Citrate; 30g Psyllium Husk; 14g Lecithin Granules; 94g Protein (WPI); 1pill Centrum Men Multivitamin

Amount		Ingredient	$ / day	Source
4	g	Iodized Salt	$0.01	Amazon
38	ml	Olive Oil	$0.45	Amazon
70	g	Pea Protein Isolate (Vanilla)	$1.63	Bulk Nutrients
147	g	Waxy Maize Starch	$1.44	Bulk Nutrients
1	pill	NOW Foods Vitamin k-2	$0.10	iherb
2	g	MSM Sulfur	$0.11	bulk nutrients
30	g	Potassium Gluconate	$0.80	iherb
4	g	Calcium Citrate	$0.12	iHerb
2	g	Magnesium Citrate	$0.07	iHerb
30	g	Psyllium Husk	$0.52	Coles/Woolworths
14	g	Lecithin Granules	$0.33	Woolworths
94	g	Protein (WPI)	$2.77	Bulk Nutrients
1	pill	Centrum Men Multivitamin	$0.17	local
Amounts for: Total Daily Cost:			$8.53	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

35% Carb, 38% Protein, 27% Fat

Calories1566

% Daily Values*

59%

Total Carbohydrate132g

98%

Dietary Fiber 25g

120%

Protein144g

66%

Total Fat46g

Saturated Fat7g

Monounsaturated Fat3g

Polyunsaturated Fat28g

Omega-3 Fatty Acids4g

Omega-6 Fatty Acids12g

Cholesterol8mg

Calcium 152%	•	Vitamin A 513%
Chloride 107%	•	Vitamin B6 154%
Chromium 140%	•	Vitamin B12 250%
Copper 107%	•	Vitamin C 124%
Iodine 225%	•	Vitamin D 100%
Iron 49%	•	Vitamin E 182%
Magnesium 148%	•	Vitamin K 376%
Manganese 153%	•	Thiamin 109%
Molybdenum 111%	•	Riboflavin 118%
Phosphorus 71%	•	Niacin 115%
Potassium 104%	•	Folate 50%
Selenium 298%	•	Pantothenic Acid 300%
Sodium 120%	•	Biotin 133%
Sulfur 100%	•	Choline 102%
Zinc 141%

* Percent Daily Values are based on "Katie". 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	Iodized Salt	4	g	Powder	Amazon	737	$2.09	$0.01	184	0	0.0	0.00
2	Olive Oil	38	ml	Liquid	Amazon	2000	$23.49	$0.45	53	304	0.0	0.00
3	Pea Protein Isolate (Vanilla)	70	g	Powder	Bulk Nutrients	3000	$70.00	$1.63	43	237	0.0	57.17
4	Waxy Maize Starch	147	g	Powder	Bulk Nutrients	5000	$49.00	$1.44	34	524	127.9	0.00
5	NOW Foods Vitamin k-2	1	pill	Pill	iherb	100	$10.11	$0.10	100	0	0.0	0.00
6	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
7	Potassium Gluconate	30	g	Powder	iherb	454	$12.10	$0.80	15	0	0.0	0.00
8	Calcium Citrate	4	g	Powder	iHerb	227	$7.00	$0.12	57	0	0.0	0.00
9	Magnesium Citrate	2	g	Powder	iHerb	227	$8.28	$0.07	114	0	0.0	0.00
10	Psyllium Husk	30	g	Powder	Coles/Woolworths	500	$8.73	$0.52	17	54	0.0	1.20
11	Lecithin Granules	14	g	Powder	Woolworths	250	$5.85	$0.33	18	91	3.3	0.95
12	Protein (WPI)	94	g	Powder	Bulk Nutrients	2000	$59.00	$2.77	21	356	0.8	84.60
13	Centrum Men Multivitamin	1	pill	Pill	local	60	$10.00	$0.17	60	0	0.0	0.00
	Total						$279.65	$8.53		1566	132.0	143.92
	Target									0	225.0	120.00
	% Reached										59%	120%
	Safe Maximum									0	0.0	0.00
	% Max Reached										N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	0	1566
Carbohydrates (g)	225	132	59%
Protein (g)	120	143.92	120%
Total Fat (g)	70	46.19	66%
Saturated Fat (g)	0	7.08
Monounsaturated Fat (g)	0	2.74
Polyunsaturated Fat (g)	0	28.41
Omega-3 Fatty Acids (g)	0	3.55
Omega-6 Fatty Acids (g)	0	11.57
Total Fiber (g)	25	24.6	98%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	7.614

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	3594	10000	513%
Vitamin B6 (mg)	1.3	2	100	154%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	75	93	2000	124%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	30	55	1000	182%
Vitamin K (ug)	90	339		376%
Thiamin (mg)	1.1	1.204		109%
Riboflavin (mg)	1.1	1.303		118%
Niacin (mg)	14	16.168	35	115%
Folate (ug)	400	201	1000	50%
Pantothenic Acid (mg)	5	15		300%
Biotin (ug)	30	40		133%
Choline (mg)	425	434	3500	102%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.52	2.5	152%
Chloride (g)	2.3	2.472	3.6	107%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	0.96	10	107%
Iodine (ug)	150	338	1100	225%
Iron (mg)	18	8.7646	45	49%
Magnesium (mg)	310	459.6		148%
Manganese (mg)	1.8	2.749	11	153%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	0.496	4	71%
Potassium (g)	4.7	4.903		104%
Selenium (ug)	55	164	400	298%
Sodium (g)	1.5	1.793	2.3	120%
Sulfur (g)	2	2		100%
Zinc (mg)	8	11.2982	40	141%

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Kate Shake

Nutrition Facts

Nutrient Profile: KatieChange

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