Name: Oat based shake
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Rice flour, brown; 200g Oat Flour/Powder; 100g Lentils, raw; 125g Egg, whole, raw, fresh; 100g Bananas, raw; 0.7g Iodized Salt; 20g Seeds, chia seeds, dried; 100g Strawberries, frozen, unsweetened; 100g Blueberries, frozen, unsweetened; 100g Raspberries, raw; 100g Kale, raw; 100g Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Amount		Ingredient	$ / day	Source
100	g	Rice flour, brown	$0.00
200	g	Oat Flour/Powder	$0.98	Bob's Red Mill (4x 22oz)
100	g	Lentils, raw	$0.00
125	g	Egg, whole, raw, fresh	$0.00
100	g	Bananas, raw	$0.00
0.7	g	Iodized Salt	$0.00	Hain
20	g	Seeds, chia seeds, dried	$0.00
100	g	Strawberries, frozen, unsweetened	$0.00
100	g	Blueberries, frozen, unsweetened	$0.00
100	g	Raspberries, raw	$0.00
100	g	Kale, raw	$0.00
100	g	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	$0.00
Amounts for: Total Daily Cost:			$0.98	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

63% Carb, 17% Protein, 20% Fat

Calories2188

% Daily Values*

169%

Total Carbohydrate334g

259%

Dietary Fiber 73g

117%

Protein92g

86%

Total Fat45g

Saturated Fat10g

Monounsaturated Fat13g

Polyunsaturated Fat16g

284%

Omega-3 Fatty Acids5g

68%

Omega-6 Fatty Acids12g

Cholesterol473mg

Calcium 70%	•	Vitamin A 370%
Chloride 104%	•	Vitamin B6 193%
Chromium 0%	•	Vitamin B12 68%
Copper 398%	•	Vitamin C 226%
Iodine 119%	•	Vitamin D 1%
Iron 308%	•	Vitamin E 42%
Magnesium 173%	•	Vitamin K 620%
Manganese 694%	•	Thiamin 263%
Molybdenum 889%	•	Riboflavin 123%
Phosphorus 339%	•	Niacin 107%
Potassium 102%	•	Folate 210%
Selenium 238%	•	Pantothenic Acid 148%
Sodium 125%	•	Biotin 0%
Sulfur 121%	•	Choline 104%
Zinc 163%

* Percent Daily Values are based on "gazelemone's U.S. government DRI, male 19-50, 2000 calories". 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	Rice flour, brown	100	g	Powder		0	$0.00	$0.00	0	363	76.5	7.23
2	Oat Flour/Powder	200	g	Powder	Bob's Red Mill (4x 22oz)	2495	$12.19	$0.98	12	880	118.4	29.40
3	Lentils, raw	100	g	Powder		0	$0.00	$0.00	0	343	60.1	25.80
4	Egg, whole, raw, fresh	125	g	Powder		0	$0.00	$0.00	0	179	0.9	15.70
5	Bananas, raw	100	g	Powder		0	$0.00	$0.00	0	89	22.8	1.09
6	Iodized Salt	0.7	g	Powder	Hain	737	$1.97	$0.00	1053	0	0.0	0.00
7	Seeds, chia seeds, dried	20	g	Powder		0	$0.00	$0.00	0	97	8.4	3.31
8	Strawberries, frozen, unsweetened	100	g	Powder		0	$0.00	$0.00	0	35	9.1	0.43
9	Blueberries, frozen, unsweetened	100	g	Powder		0	$0.00	$0.00	0	51	12.2	0.42
10	Raspberries, raw	100	g	Powder		0	$0.00	$0.00	0	52	11.9	1.20
11	Kale, raw	100	g	Powder		0	$0.00	$0.00	0	49	8.8	4.28
12	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	100	g	Powder		0	$0.00	$0.00	0	50	4.8	3.30
	Total						$14.16	$0.98		2188	333.9	92.16
	Target									1573	197.0	79.00
	% Reached									139%	169%	117%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1573	2188	139%
Carbohydrates (g)	197	333.9	169%
Protein (g)	79	92.16	117%
Total Fat (g)	52	44.72	86%
Saturated Fat (g)	0	10.02
Monounsaturated Fat (g)	0	12.85
Polyunsaturated Fat (g)	0	16.43
Omega-3 Fatty Acids (g)	1.6	4.54	284%
Omega-6 Fatty Acids (g)	17	11.53	68%
Total Fiber (g)	28	72.5	259%
Soluble Fiber (g)	0	6
Insoluble Fiber (g)	0	7
Cholesterol (mg)	0	473

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	11093	10000	370%
Vitamin B6 (mg)	1.3	2.5	100	193%
Vitamin B12 (ug)	2.4	1.6		68%
Vitamin C (mg)	90	204	2000	226%
Vitamin D (IU)	600	4	4000	1%
Vitamin E (IU)	20	8	1000	42%
Vitamin K (ug)	120	744		620%
Thiamin (mg)	1.2	3.156		263%
Riboflavin (mg)	1.3	1.596		123%
Niacin (mg)	16	17.142	35	107%
Folate (ug)	400	839	1000	210%
Pantothenic Acid (mg)	5	7.39		148%
Biotin (ug)	30	0		0%
Choline (mg)	550	573.55	3500	104%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.7	2.5	70%
Chloride (g)	2.3	2.401	3.6	104%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	3.579	10	398%
Iodine (ug)	150	178	1100	119%
Iron (mg)	8	24.6215	45	308%
Magnesium (mg)	420	727		173%
Manganese (mg)	2.3	15.973	11	694%
Molybdenum (ug)	45	400	2000	889%
Phosphorus (g)	0.7	2.373	4	339%
Potassium (g)	3.5	3.582		102%
Selenium (ug)	55	131	400	238%
Sodium (g)	1.5	1.877	2.3	125%
Sulfur (g)	2	2.42		121%
Zinc (mg)	11	17.9685	40	163%

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Oat based shake

Nutrition Facts

Nutrient Profile: gazelemone's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: gazelemone's U.S. government DRI, male 19-50, 2000 calories Change