Name: Quark
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 250g Quark; 30g Whey protein isolate; 15g Wheat Flakes

Amount		Ingredient	$ / day	Source
250	g	Quark	$0.00
30	g	Whey protein isolate	$0.71	Amazon
15	g	Wheat Flakes	$0.00
Amounts for: Total Daily Cost:			$0.71	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

32% Carb, 61% Protein, 7% Fat

Calories330

% Daily Values*

11%

Total Carbohydrate26g

Dietary Fiber 0g

23%

Protein51g

Total Fat3g

Saturated Fat0g

Monounsaturated Fat0g

Polyunsaturated Fat0g

Omega-3 Fatty Acids0g

Omega-6 Fatty Acids0g

Cholesterol10mg

Calcium	•	Vitamin A
Chloride	•	Vitamin B6
Chromium	•	Vitamin B12
Copper	•	Vitamin C
Iodine	•	Vitamin D
Iron	•	Vitamin E
Magnesium	•	Vitamin K
Manganese	•	Thiamin
Molybdenum	•	Riboflavin
Phosphorus	•	Niacin
Potassium	•	Folate
Selenium	•	Pantothenic Acid
Sodium	•	Biotin
Sulfur	•	Choline
Zinc

* Percent Daily Values are based on "brugor's weight loss (from 89 kg)". 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	Quark	250	g	Powder		0	$0.00	$0.00	0	158	14.3	24.25
2	Whey protein isolate	30	g	Powder	Amazon	2270	$53.99	$0.71	76	122	3.1	24.49
3	Wheat Flakes	15	g	Powder		0	$0.00	$0.00	0	50	8.8	1.95
	Total						$53.99	$0.71		330	26.2	50.69
	Target									2276	232.0	220.00
	% Reached									14%	11%	23%
	Safe Maximum									2520	260.0	235.00
	% Max Reached									13%	10%	22%

Macro	Target	Recipe	Max	%
Calories (kcal)	2276	330	2520	14%
Carbohydrates (g)	232	26.2	260	11%
Protein (g)	220	50.69	235	23%
Total Fat (g)	52	2.65	60	5%
Saturated Fat (g)	0	0
Monounsaturated Fat (g)	0	0
Polyunsaturated Fat (g)	0	0
Omega-3 Fatty Acids (g)	0	0
Omega-6 Fatty Acids (g)	0	0
Total Fiber (g)	0	0
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	10.204

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	0	0
Vitamin B6 (mg)	0	0
Vitamin B12 (ug)	0	0
Vitamin C (mg)	0	0
Vitamin D (IU)	0	0
Vitamin E (IU)	0	0
Vitamin K (ug)	0	0
Thiamin (mg)	0	0
Riboflavin (mg)	0	0
Niacin (mg)	0	0
Folate (ug)	0	0
Pantothenic Acid (mg)	0	0
Biotin (ug)	0	0
Choline (mg)	0	0

Minerals	Target	Recipe	Max	%
Calcium (g)	0	0.1
Chloride (g)	0	0.037
Chromium (ug)	0	0
Copper (mg)	0	0
Iodine (ug)	0	0
Iron (mg)	0	0
Magnesium (mg)	0	18.4
Manganese (mg)	0	0
Molybdenum (ug)	0	0
Phosphorus (g)	0	0.061
Potassium (g)	0	0.112
Selenium (ug)	0	0
Sodium (g)	0	0.051
Sulfur (g)	0	0
Zinc (mg)	0	0

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Quark

Nutrition Facts

Nutrient Profile: brugor's weight loss (from 89 kg)Change

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