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Recipe: Complete Protein Shake - 1450 Calorie

Recipe NameComplete Protein Shake - 1450 Calorie
Public
Nutrition Profile RDI, Men 19-50, 70kg, 2000 Calorie
CreatorCard
Notes Use iodized salt. Split into 2-3 shakes. Consider using fish oil supplement. It's very thick, consider adding water/ice. If just a smoothie isn't your thing: Cook the oatmeal with the milk, eat the spinach and almonds, and add a single piece of bread or toast for the peanut butter.

IngredientPricePackage QuantityQuantity UsedDays Per PurchaseCost Per DaySource Link
Milk, whole, 3.25% milkfat, with added vitamin D   244.0000
Salt, table   3.0000
Cereals, QUAKER, Quick Oats, Dry   40.0000
Bananas, raw   118.0000
Strawberries, frozen, unsweetened   149.0000
Spinach, raw   30.0000
Nuts, almonds   28.3500
Peanut butter, chunk style, with salt   32.0000
Dannon Oikos Triple Zero - Vanilla Greek Yogurt   150.0000
Muscle Milk Protein Powder - Chocolate   110.0000
Totals:0.00  Avg: 0.000.00 

Number of Ingredients: 10   Calories: 1467.4148
Calorie Breakdown - Carbohydrate: 37.80 %   Protein: 25.80 %   Fat: 36.39 %
Carbohydrates Content Goal Upper Limit*
Carbohydrates (g): 138.67
Fiber, total dietary (g): 28.64 28.00
Sugars, total (g): 53.04
Sucrose (g): 5.75
Glucose (dextrose) (g): 10.30
Fructose (g): 9.03
Lactose (g): 12.32
Maltose (g): 0.02
Galactose (g): 0.04
Starch (g): 8.14
Proteins** Content Goal Upper Limit*
Protein (g): 94.67
Histidine (g): 0.69 0.70
Isoleucine (g): 0.88 1.40
Leucine (g): 1.82 2.73
Lysine (g): 1.16 2.10
Methionine (g): 0.36 0.73
Cystine (g): 0.20 0.29
Phenylalanine (g): 1.21 1.75
Tyrosine (g): 0.84 1.75
Threonine (g): 0.75 1.05
Tryptophan (g): 0.26 0.28
Valine (g): 1.10 1.82
Fats Content Goal Upper Limit*
Total lipid (fat) (g): 59.34
Total Saturated (g): 14.65
Monounsaturated (g): 27.99
Polyunsaturated (g): 10.49
18:3 n-3 c,c,c (ALA) (g): 0.00
20:5 n-3 (EPA) (g): 0.00
22:6 n-3 (DHA) (g): 0.00
22:5 n-3 (DPA) (g): 0.00
20:4 n-6 (AA) (g):
18:2 n-6 c,c (LA) (g): 3.42
18:3 n-6 c,c,c (GLA) (g): 0.00
18:2 undifferentiated (g): 9.13
18:3 undifferentiated (g): 0.36
Total Trans (g): 0.00
Vitamins and Other Essentials Content Goal Upper Limit*
Vitamin A, RAE (µg): 709.46 900.00 3000
Retinol (µg): 577.80 1500
Carotene, beta (µg): 1,776.07
Carotene, alpha (µg): 29.50
Cryptoxanthin, beta (µg): 0.00
Vitamin A, IU (IU): 3,351.23
Thiamin B1 (mg): 1.26 1.20 100
Riboflavin B2 (mg): 1.83 1.30 40
Niacin B3 (mg): 17.58 16.00 35
Pantothenic acid B5 (mg): 7.26 5.00 200
Vitamin B6 (mg): 1.84 1.30 25
Biotin B7 (µg): 150.00 30.00
Folate, DFE B9 (µg): 375.75 400.00
Folate, food (µg): 175.75
Folic acid (µg): 200.00 1000
Vitamin B12 (µg): 4.10 2.40 2000
Vitamin C, total ascorbic acid (mg): 110.08 90.00 2000
Choline, total (mg): 95.13 550.00 3500
Vitamin D (IU): 414.44 600.00 2000
Vitamin E (alpha-tocopherol) (mg): 21.06 15.00 300
Vitamin K1 (phylloquinone) (µg): 150.91 120.00 1000
Menaquinone-4 K2 (µg): 2.44
Elementals Content Goal Upper Limit*
Calcium, Ca (mg): 1,393.92 1,000.00 2500
Chromium, Cr (µg): 144.00 35.00 10000
Copper, Cu (mg): 1.88 0.90 5
Fluoride, F (µg): 3.65 4,000.00 7
Iodine, I (µg): 75.00 150.00 600
Iron, Fe (mg): 14.84 8.00 45
Magnesium, Mg (mg): 531.56 420.00 350
Manganese, Mn (mg): 3.98 2.30 11
Molybdenum, Mo (µg): 45.00 600
Phosphorus, P (mg): 1,287.48 700.00 4000
Potassium, K (mg): 2,884.15 4,700.00 5000
Selenium, Se (µg): 28.49 55.00 300
Sodium, Na (mg): 1,757.52 2,300.00 3400
Zinc, Zn (mg): 11.98 11.00 25
Sterols and Other Content Goal Upper Limit*
Water (g): 470.36
Ash (g): 9.31
Lycopene (µg): 0.00
Lutein + zeaxanthin (µg): 3,796.38
Cholesterol (mg): 54.40 300
Phytosterols (mg): 54.22
Stigmasterol (mg): 4.65
Campesterol (mg): 6.22
Beta-sitosterol (mg): 62.06
Hydroxyproline (g):
Alcohol, ethyl (g): 0.00
Caffeine (mg): 0.00
Theobromine (mg): 0.00

*Upper Limits are based on a mixture of datasources, but almost all of them are based on the lowest limits listed by this Danish Veterinary and Food Administration Document.

**Methionine and Cystine are convertable. Phenylalanine and Tyrosine are also convertable. Try to get the recommended value through a combination of both amino acids.