Name: Valls Final Shake
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 254g SOYA PROTEIN ISOLATE 90%; 15g ORGANIC VIRGIN COCONUT OIL; 1.5g Choline bitartrate; 110g Shredded Coconut; 60ml Olive Oil; 6g Iodised Salt; 0.5g VITAMIN C (ascorbic acid); 1pill essential vitamin e; 0.035ml Bio-A (5000iu) Vitamin A Liquid 15ml; 1pill B Complex 25 30 Capsules; 5g Calcium Plus 300g; 0.069ml Nutrisorb® Chromium 15ml; 0.035ml Nutrisorb® Molybdenum 15ml; 0.069ml Nutrisorb® Selenium 15m; 0.345ml Nutrisorb® Zinc Plus Ascorbate (Liquid Zinc) 30ml; 0.138ml Bio-D (400iu) Vitamin D Liquid 15ml; 0.059ml Liquid Iodine Plus; 1g MSM Powder; 1pill Calcium with Vitamin D; 3pill Solgar Calcium Magnesium Zinc; 4ml Pure Cod Liver Oil; 0.5pill Natrol Biotin 1000mcg (1mg); 10g Xanthan Gum; 15g Inulin; 2g Dipotassium Phosphate

Amount		Ingredient	£ / day	Source
254	g	SOYA PROTEIN ISOLATE 90%	£2.54	BulkPowder
15	g	ORGANIC VIRGIN COCONUT OIL	£0.33	Bulk Powder
1.5	g	Choline bitartrate	£0.06	BulkPowders
110	g	Shredded Coconut	£1.61	Ebay
60	ml	Olive Oil	£0.40	Amazon UK
6	g	Iodised Salt	£0.05	Amazon UK
0.5	g	VITAMIN C (ascorbic acid)	£0.02	Protein Works
1	pill	essential vitamin e	£0.08	myVitamins
0.035	ml	Bio-A (5000iu) Vitamin A Liquid 15ml	£0.03	BioCare
1	pill	B Complex 25 30 Capsules	£0.16	BioCare
5	g	Calcium Plus 300g	£0.44	BioCare
0.069	ml	Nutrisorb® Chromium 15ml	£0.08	BioCare
0.035	ml	Nutrisorb® Molybdenum 15ml	£0.02	BioCare
0.069	ml	Nutrisorb® Selenium 15m	£0.07	BioCare
0.345	ml	Nutrisorb® Zinc Plus Ascorbate (Liquid Zinc) 30ml	£0.10	BioCare
0.138	ml	Bio-D (400iu) Vitamin D Liquid 15ml	£0.07	BioCare
0.059	ml	Liquid Iodine Plus	£0.00	Etalpure
1	g	MSM Powder	£0.07	Holland and Barret
1	pill	Calcium with Vitamin D	£0.03	Holland and Barret
3	pill	Solgar Calcium Magnesium Zinc	£0.15	Solgar
4	ml	Pure Cod Liver Oil	£0.06	Boots
0.5	pill	Natrol Biotin 1000mcg (1mg)	£0.03	HealthMonthly
10	g	Xanthan Gum	£0.13	MyProtien
15	g	Inulin	£0.35	MyProtien
2	g	Dipotassium Phosphate	£0.14	MyProtein
Amounts for: Total Daily Cost:			£7.02	Add Ingredients to Amazon Cart

A shake for gym goers thats low on carbs.

Nutrition Facts

Amount Per Day

3% Carb, 39% Protein, 58% Fat

Calories2428

% Daily Values*

Total Carbohydrate16g

91%

Dietary Fiber 36g

103%

Protein238g

104%

Total Fat160g

Saturated Fat91g

Monounsaturated Fat52g

Polyunsaturated Fat10g

532%

Omega-3 Fatty Acids4g

415%

Omega-6 Fatty Acids6g

Cholesterol0mg

Calcium 228%	•	Vitamin A 152%
Chloride 106%	•	Vitamin B6 1250%
Chromium 183%	•	Vitamin B12 833%
Copper 203%	•	Vitamin C 1078%
Iodine 146%	•	Vitamin D 196%
Iron 188%	•	Vitamin E 1389%
Magnesium 172%	•	Vitamin K 108%
Manganese 102%	•	Thiamin 1701%
Molybdenum 267%	•	Riboflavin 1486%
Phosphorus 287%	•	Niacin 129%
Potassium 113%	•	Folate 165%
Selenium 257%	•	Pantothenic Acid 255%
Sodium 176%	•	Biotin 259%
Sulfur 100%	•	Choline 186%
Zinc 201%

* Percent Daily Values are based on "Vallandill's Rob's newest recommendation". 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	SOYA PROTEIN ISOLATE 90%	254	g	Powder	BulkPowder	5000	£49.99	£2.54	20	960	0.0	231.14
2	ORGANIC VIRGIN COCONUT OIL	15	g	Liquid	Bulk Powder	460	£9.99	£0.33	31	135	0.0	0.00
3	Choline bitartrate	1.5	g	Powder	BulkPowders	100	£3.75	£0.06	67	0	0.0	0.00
4	Shredded Coconut	110	g	Powder	Ebay	680	£9.95	£1.61	6	733	14.7	7.33
5	Olive Oil	60	ml	Liquid	Amazon UK	3000	£19.99	£0.40	50	528	0.0	0.00
6	Iodised Salt	6	g	Powder	Amazon UK	737	£5.99	£0.05	123	0	0.0	0.00
7	VITAMIN C (ascorbic acid)	0.5	g	Powder	Protein Works	250	£7.99	£0.02	500	0	0.0	0.00
8	essential vitamin e	1	pill	Pill	myVitamins	90	£7.29	£0.08	90	0	0.0	0.00
9	Bio-A (5000iu) Vitamin A Liquid 15ml	0.0345	ml	Liquid	BioCare	15	£11.65	£0.03	435	0	0.0	0.00
10	B Complex 25 30 Capsules	1	pill	Pill	BioCare	30	£4.85	£0.16	30	0	0.0	0.00
11	Calcium Plus 300g	5	g	Powder	BioCare	300	£26.65	£0.44	60	0	0.0	0.00
12	Nutrisorb® Chromium 15ml	0.069	ml	Liquid	BioCare	15	£17.00	£0.08	217	0	0.0	0.00
13	Nutrisorb® Molybdenum 15ml	0.0345	ml	Liquid	BioCare	15	£9.00	£0.02	435	0	0.0	0.00
14	Nutrisorb® Selenium 15m	0.069	ml	Liquid	BioCare	15	£15.65	£0.07	217	0	0.0	0.00
15	Nutrisorb® Zinc Plus Ascorbate (Liquid Zinc) 30ml	0.345	ml	Liquid	BioCare	30	£8.65	£0.10	87	0	0.0	0.00
16	Bio-D (400iu) Vitamin D Liquid 15ml	0.138	ml	Liquid	BioCare	15	£7.55	£0.07	109	0	0.0	0.00
17	Liquid Iodine Plus	0.059375	ml	Liquid	Etalpure	57	£0.00	£0.00	960	0	0.0	0.00
18	MSM Powder	1	g	Powder	Holland and Barret	226	£15.45	£0.07	226	0	0.0	0.00
19	Calcium with Vitamin D	1	pill	Pill	Holland and Barret	120	£3.26	£0.03	120	0	0.0	0.00
20	Solgar Calcium Magnesium Zinc	3	pill	Pill	Solgar	250	£12.59	£0.15	83	0	0.0	0.00
21	Pure Cod Liver Oil	4	ml	Liquid	Boots	450	£6.99	£0.06	113	33	0.0	0.00
22	Natrol Biotin 1000mcg (1mg)	0.5	pill	Pill	HealthMonthly	100	£6.62	£0.03	200	0	0.0	0.00
23	Xanthan Gum	10	g	Powder	MyProtien	1000	£12.99	£0.13	100	8	0.0	0.00
24	Inulin	15	g	Powder	MyProtien	1000	£23.49	£0.35	67	31	1.2	0.00
25	Dipotassium Phosphate	2	g	Powder	MyProtein	250	£17.99	£0.14	125	0	0.0	0.00
	Total						£315.32	£7.02		2428	15.9	238.47
	Target									2312	0.0	231.00
	% Reached									105%		103%
	Safe Maximum									0	25.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2312	2428		105%
Carbohydrates (g)	0	15.9	25
Protein (g)	231	238.47		103%
Total Fat (g)	154	160.4		104%
Saturated Fat (g)	0	90.5
Monounsaturated Fat (g)	0	52.02
Polyunsaturated Fat (g)	0	10.16
Omega-3 Fatty Acids (g)	0.75	3.99	3	532%
Omega-6 Fatty Acids (g)	1.5	6.22	17	415%
Total Fiber (g)	40	36.3		91%
Soluble Fiber (g)	0	21.6
Insoluble Fiber (g)	0	16.1
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	5000	7600	10000	152%
Vitamin B6 (mg)	2	25	100	1250%
Vitamin B12 (ug)	6	50		833%
Vitamin C (mg)	60	647	2000	1078%
Vitamin D (IU)	400	785	4000	196%
Vitamin E (IU)	30	417	1500	1389%
Vitamin K (ug)	80	86		108%
Thiamin (mg)	1.5	25.508		1701%
Riboflavin (mg)	1.7	25.254		1486%
Niacin (mg)	20	25.762	35	129%
Folate (ug)	400	658	1000	165%
Pantothenic Acid (mg)	10	25.508		255%
Biotin (ug)	300	776		259%
Choline (mg)	550	1021.225	3500	186%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.28	2.5	228%
Chloride (g)	3.4	3.618		106%
Chromium (ug)	120	220	600	183%
Copper (mg)	2	4.064	10	203%
Iodine (ug)	150	219	1100	146%
Iron (mg)	18	33.7733	45	188%
Magnesium (mg)	400	689.4		172%
Manganese (mg)	2	2.032	11	102%
Molybdenum (ug)	75	200	2000	267%
Phosphorus (g)	1	2.87	4	287%
Potassium (g)	3.5	3.966	6	113%
Selenium (ug)	70	180	400	257%
Sodium (g)	2.4	4.212	2.4	176%
Sulfur (g)	2	2.01		100%
Zinc (mg)	15	30.12	40	201%

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