Name: Meg's Liquid Cake - Chocolate
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 287g Pure Whey Protein (Chocolate); 118g Ultra Fine Scottish Oats; 18g Psyllium Husk Powder; 5.8g Dipotassium Phosphate; 3.5g Table Salt; 0.6g Choline bitartrate; 1pill Calcium + Vitamin D3 + Vitamin K1 Capsules; 48g Rapeseed Oil; 1pill Kirkland Signature Daily Multivitamin; 0g Pure Whey Protein (Vanilla); 0g Pure Whey Protein (Unflavored)

Amount		Ingredient	£ / day	Source
287	g	Pure Whey Protein (Chocolate)	£3.28	Bulk Powders
118	g	Ultra Fine Scottish Oats	£0.24	Bulk Powders
18	g	Psyllium Husk Powder	£0.24	Bulk Powders
5.8	g	Dipotassium Phosphate	£0.42	MyProtein.com
3.5	g	Table Salt	£0.00	Local
0.6	g	Choline bitartrate	£0.02	Bulk Powders
1	pill	Calcium + Vitamin D3 + Vitamin K1 Capsules	£0.07	Bulk Powders
48	g	Rapeseed Oil	£0.18	Amazon
1	pill	Kirkland Signature Daily Multivitamin	£0.03	Costco
0	g	Pure Whey Protein (Vanilla)	£0.00	Bulk Powders
0	g	Pure Whey Protein (Unflavored)	£0.00	Bulk Powders
Amounts for: Total Daily Cost:			£4.48	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

20% Carb, 45% Protein, 35% Fat

Calories2142

% Daily Values*

101%

Total Carbohydrate102g

103%

Dietary Fiber 26g

100%

Protein229g

100%

Total Fat79g

Saturated Fat19g

Monounsaturated Fat35g

Polyunsaturated Fat15g

Omega-3 Fatty Acids4g

Omega-6 Fatty Acids7g

Cholesterol0mg

Calcium 202%	•	Vitamin A 500%
Chloride 101%	•	Vitamin B6 165%
Chromium 140%	•	Vitamin B12 250%
Copper 182%	•	Vitamin C 120%
Iodine 100%	•	Vitamin D 233%
Iron 131%	•	Vitamin E 130%
Magnesium 149%	•	Vitamin K 147%
Manganese 450%	•	Thiamin 257%
Molybdenum 100%	•	Riboflavin 311%
Phosphorus 393%	•	Niacin 151%
Potassium 101%	•	Folate 505%
Selenium 173%	•	Pantothenic Acid 232%
Sodium 126%	•	Biotin 100%
Sulfur	•	Choline 108%
Zinc 196%

* Percent Daily Values are based on "mclaypool 2100 calories 20c/45p/35f". 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 (Chocolate)	287	g	Powder	Bulk Powders	5000	£57.19	£3.28	17	1251	28.7	215.25
2	Ultra Fine Scottish Oats	118	g	Powder	Bulk Powders	5000	£9.99	£0.24	42	426	72.1	12.98
3	Psyllium Husk Powder	18	g	Powder	Bulk Powders	1000	£13.25	£0.24	56	34	0.7	0.45
4	Dipotassium Phosphate	5.8	g	Powder	MyProtein.com	250	£17.99	£0.42	43	0	0.0	0.00
5	Table Salt	3.5	g	Powder	Local	750	£0.80	£0.00	214	0	0.0	0.00
6	Choline bitartrate	0.6	g	Powder	Bulk Powders	1000	£28.99	£0.02	1667	0	0.0	0.00
7	Calcium + Vitamin D3 + Vitamin K1 Capsules	1	pill	Pill	Bulk Powders	270	£19.99	£0.07	270	0	0.0	0.00
8	Rapeseed Oil	48	g	Liquid	Amazon	5000	£18.98	£0.18	104	431	0.0	0.05
9	Kirkland Signature Daily Multivitamin	1	pill	Pill	Costco	500	£14.49	£0.03	500	0	0.0	0.00
10	Pure Whey Protein (Vanilla)	0	g	Powder	Bulk Powders	5000	£57.19	£0.00		0	0.0	0.00
11	Pure Whey Protein (Unflavored)	0	g	Powder	Bulk Powders	5000	£46.79	£0.00		0	0.0	0.00
	Total						£285.65	£4.48		2142	101.5	228.73
	Target									2100	101.0	228.00
	% Reached									102%	101%	100%
	Safe Maximum									2200	0.0	0.00
	% Max Reached									97%	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2100	2142	2200	102%
Carbohydrates (g)	101	101.5		101%
Protein (g)	228	228.73		100%
Total Fat (g)	79	79.08		100%
Saturated Fat (g)	0	19.45
Monounsaturated Fat (g)	0	35.06
Polyunsaturated Fat (g)	0	15.04
Omega-3 Fatty Acids (g)	0	4.46
Omega-6 Fatty Acids (g)	0	7.39
Total Fiber (g)	25	25.6		103%
Soluble Fiber (g)	0	12.6
Insoluble Fiber (g)	0	6.5
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	3500	10000	500%
Vitamin B6 (mg)	1.3	2.1	100	165%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	75	90	2000	120%
Vitamin D (IU)	600	1400	4000	233%
Vitamin E (IU)	30	39	1000	130%
Vitamin K (ug)	90	133		147%
Thiamin (mg)	1.1	2.825		257%
Riboflavin (mg)	1.1	3.42		311%
Niacin (mg)	14	21.134	45	151%
Folate (ug)	400	2022	1000	505%
Pantothenic Acid (mg)	5	11.592		232%
Biotin (ug)	30	30		100%
Choline (mg)	425	459.595	3500	108%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.02	2.5	202%
Chloride (g)	2.3	2.313	3.6	101%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	1.639	10	182%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	23.5696	45	131%
Magnesium (mg)	310	461.9		149%
Manganese (mg)	1.8	8.101	11	450%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	2.749	4	393%
Potassium (g)	4.7	4.743		101%
Selenium (ug)	55	95	400	173%
Sodium (g)	1.5	1.891	2.3	126%
Sulfur (g)	0	9.44
Zinc (mg)	8	15.6846	40	196%

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Parent Recipes:	Author	Last Updated	Created
Liquid Cake v1.3	cultofmonkey	8 Mar '15	2 Aug '14
Meg's Liquid Cake - Vanilla	mclaypool	13 Aug '14	12 Aug '14
This recipe	mclaypool	12 Aug '14	12 Aug '14
Recipes based on this one:
Single Meal Replacement Shake	Muffinzzz	2 Sep '16	13 Apr '16
Active Keto: Vanilla Milkshake	lequime	14 Jan '15	28 Dec '14
Chocolate Keto Liquid Cake	mclaypool	11 Jan '15	12 Nov '14

Meg's Liquid Cake - Chocolate Private

Nutrition Facts

Nutrient Profile: mclaypool 2100 calories 20c/45p/35f Change

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Meg's Liquid Cake - Chocolate Private

Nutrition Facts

Nutrient Profile: mclaypool 2100 calories 20c/45p/35fChange

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Nutrient Profile: mclaypool 2100 calories 20c/45p/35f Change