Name: Variation of NerdShake v1.1.1 [100% Amazon DE/AT/CH] [European] [Actively maintained] [Male/Female 18+]
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g MyProtein Instant Haferflocken geschmacksneutral (en: instant oats); 150g Baktat Maismehl (en: Masa Harina); 20g Indische Flohsamen (en: Indian Psyllium); 7g Kaliumchlorid (en: Potassium Chloride); 7g Natron (en: Sodium Bicarbonate); 2g Calciumcarbonat (en: Calcium Carbonate); 3pill Nature's Way, Cholin 500 mg Bitartrat; 2pill revoMed Multi Mineral; 1pill Biofood Vitamin A, Retinol, 4000 iE; 58g Rapsöl (en: Canola Oil); 1pill Biofood Vitamin D; 1.5pill Vitamin K1 100mcg; 130g BodyWorldGroup Recharge Protein 98% Vanilla

Amount		Ingredient	€ / day	Source
150	g	MyProtein Instant Haferflocken geschmacksneutral (en: instant oats)	€0.49	Amazon DE
150	g	Baktat Maismehl (en: Masa Harina)	€0.25	Amazon DE
20	g	Indische Flohsamen (en: Indian Psyllium)	€0.16	Amazon DE
7	g	Kaliumchlorid (en: Potassium Chloride)	€0.07	Amazon DE
7	g	Natron (en: Sodium Bicarbonate)	€0.02	Amazon DE
2	g	Calciumcarbonat (en: Calcium Carbonate)	€0.01	Amazon DE
3	pill	Nature's Way, Cholin 500 mg Bitartrat	€0.50	Amazon DE
2	pill	revoMed Multi Mineral	€0.15	Amazon DE
1	pill	Biofood Vitamin A, Retinol, 4000 iE	€0.07	Amazon DE
58	g	Rapsöl (en: Canola Oil)	€0.44	Amazon DE
1	pill	Biofood Vitamin D	€0.06	Amazon DE
1.5	pill	Vitamin K1 100mcg	€0.90	Amazon DE
130	g	BodyWorldGroup Recharge Protein 98% Vanilla	€1.22	Amazon DE
Amounts for: Total Daily Cost:			€4.33	Add Ingredients to Amazon Cart

NerdShake mit getrennten Vitamin D und K Zutaten um die 500% Vitamin D zu reduzieren. Ansonsten nur kleine Anpassungen. Ich würde mich über Kommentare und Anregungen freuen. Ich schreibe sobald ich zum Testen komme (warte noch auf 2-3 Lieferungen) hier weiter.

Nutrition Facts

Amount Per Day

44% Carb, 24% Protein, 32% Fat

Calories2129

% Daily Values*

104%

Total Carbohydrate233g

122%

Dietary Fiber 37g

101%

Protein126g

111%

Total Fat74g

Saturated Fat6g

Monounsaturated Fat42g

Polyunsaturated Fat24g

101%

Omega-3 Fatty Acids6g

107%

Omega-6 Fatty Acids18g

Cholesterol1mg

Calcium 127%	•	Vitamin A 143%
Chloride 145%	•	Vitamin B6 198%
Chromium 154%	•	Vitamin B12 163%
Copper 208%	•	Vitamin C 156%
Iodine 100%	•	Vitamin D 125%
Iron 169%	•	Vitamin E 175%
Magnesium 115%	•	Vitamin K 129%
Manganese 286%	•	Thiamin 321%
Molybdenum 600%	•	Riboflavin 220%
Phosphorus 152%	•	Niacin 227%
Potassium 125%	•	Folate 113%
Selenium 293%	•	Pantothenic Acid 214%
Sodium 132%	•	Biotin 216%
Sulfur	•	Choline 127%
Zinc 135%

* Percent Daily Values are based on "Deutsche/German DGE, EU und US Empfehlungen (m, 21-50 Jahre , 2000 kcal/day, moderat)". 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	MyProtein Instant Haferflocken geschmacksneutral (en: instant oats)	150	g	Powder	Amazon DE	5000	€16.50	€0.49	33	582	106.0	12.75
2	Baktat Maismehl (en: Masa Harina)	150	g	Powder	Amazon DE	5000	€8.25	€0.25	33	527	114.8	9.15
3	Indische Flohsamen (en: Indian Psyllium)	20	g	Powder	Amazon DE	998	€7.90	€0.16	50	3	0.4	0.20
4	Kaliumchlorid (en: Potassium Chloride)	7	g	Powder	Amazon DE	1000	€9.90	€0.07	143	0	0.0	0.00
5	Natron (en: Sodium Bicarbonate)	7	g	Powder	Amazon DE	5000	€10.75	€0.02	714	0	0.0	0.00
6	Calciumcarbonat (en: Calcium Carbonate)	2	g	Powder	Amazon DE	1000	€5.79	€0.01	500	0	0.0	0.00
7	Nature's Way, Cholin 500 mg Bitartrat	3	pill	Powder	Amazon DE	100	€16.65	€0.50	33	0	0.0	0.00
8	revoMed Multi Mineral	2	pill	Powder	Amazon DE	100	€7.49	€0.15	50	0	0.0	0.00
9	Biofood Vitamin A, Retinol, 4000 iE	1	pill	Powder	Amazon DE	180	€11.99	€0.07	180	0	0.0	0.00
10	Rapsöl (en: Canola Oil)	58	g	Liquid	Amazon DE	920	€6.99	€0.44	16	508	0.0	0.00
11	Biofood Vitamin D	1	pill	Powder	Amazon DE	180	€10.99	€0.06	180	0	0.0	0.00
12	Vitamin K1 100mcg	1.5	pill	Powder	Amazon DE	15	€9.00	€0.90	10	0	0.0	0.00
13	BodyWorldGroup Recharge Protein 98% Vanilla	130	g	Powder	Amazon DE	2500	€23.42	€1.22	19	510	12.1	104.00
	Total						€145.62	€4.33		2129	233.3	126.10
	Target									2000	225.0	125.00
	% Reached									106%	104%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2129	106%
Carbohydrates (g)	225	233.3	104%
Protein (g)	125	126.1	101%
Total Fat (g)	67	74.1	111%
Saturated Fat (g)	0	6.32
Monounsaturated Fat (g)	0	42.22
Polyunsaturated Fat (g)	0	23.92
Omega-3 Fatty Acids (g)	5.67	5.71	101%
Omega-6 Fatty Acids (g)	17	18.26	107%
Total Fiber (g)	30	36.5	122%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	1.044

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	4750	10000	143%
Vitamin B6 (mg)	1.5	3	100	198%
Vitamin B12 (ug)	3	4.9		163%
Vitamin C (mg)	100	156	2000	156%
Vitamin D (IU)	800	1000	4000	125%
Vitamin E (IU)	20.86	37	1000	175%
Vitamin K (ug)	120	155		129%
Thiamin (mg)	1.2	3.855		321%
Riboflavin (mg)	1.4	3.075		220%
Niacin (mg)	16	36.345	100	227%
Folate (ug)	400	453	1000	113%
Pantothenic Acid (mg)	6	12.825		214%
Biotin (ug)	50	108		216%
Choline (mg)	1220	1544.85	3500	127%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.27	2.5	127%
Chloride (g)	2.3	3.332	3.6	145%
Chromium (ug)	65	100		154%
Copper (mg)	1.25	2.6	10	208%
Iodine (ug)	200	200	1100	100%
Iron (mg)	14	23.6	45	169%
Magnesium (mg)	420	483.5		115%
Manganese (mg)	3.5	10	11	286%
Molybdenum (ug)	75	450	2000	600%
Phosphorus (g)	0.7	1.062	4	152%
Potassium (g)	3.5	4.377		125%
Selenium (ug)	55	161	400	293%
Sodium (g)	1.5	1.987	2.3	132%
Sulfur (g)	0	4.89	2
Zinc (mg)	11	14.8	40	135%

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Parent Recipes:	Author	Last Updated	Created
[03/2015] NerdShake v1.2.1 [100% Amazon DE/AT/CH] [European] [Many natural parts] [Male/Female 18+] [See Notes]	gueste	6 May '15	14 Jan '15
This recipe	pans	14 Jan '15	14 Jan '15

Variation of NerdShake v1.1.1 [100% Amazon DE/AT/CH] [European] [Actively maintained] [Male/Female 18+]

Nutrition Facts

Nutrient Profile: Deutsche/German DGE, EU und US Empfehlungen (m, 21-50 Jahre , 2000 kcal/day, moderat)Change

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