Ingredient Quantity Calories Tot.

Fat (g)
Kale (frozen) 1/2 cup 12 0
Spinach (frozen) 1/2 cup 17 0.25
Banana 1/2 normal size banana 52 0.2
Strawberries 4-5 berries 20 0.2
Blackberries 4-5 berries (1/2 serving) 15 0
Raspberries 3-4 berries (1/5 serving) 12 0.2
Blueberries 13-15 berries (1/2 serving) 40 0.5
Chia seeds (organic, whole) 2 Tbsp (2 servings) 120 7
Flax seeds (organic, coarsely gro 2 Tbsp (1 serving) 80 6
Rolled oats 4 Tbsp (half serving) 75 1.5
Almond milk (Silk unsweetened va 1.5 cups (1.5 servings) 45 3.7
Peanut butter (Jif natural) ~2 servings (~4 Tbsp) 380 32
Whey protein (ON Gold Standard 1 v serving (1 scoop) 120 1

Total 988 52.55

Daily target (using RDI and DV) 2000 65

Notes

arrive at totals expressed in

actual units. Click File ->
Make a Copy if
Sat. Fat (g) Chol (mg) Sodium (mg) Tot. Carb (g) Fiber (g) Sugar (g)
0 0 15 1.5 1 0
0 0 37 2 1.5 0.5
0.07 0 0.5 13.5 1.5 7
0 0 0 5 1 3
0 0 0 3.5 2 5.5
0 0 0 3 2 1.2
0 0 0 9 2 6
0 0 0 8 8 0
0.5 0 5 4 4 0
0.25 0 0 13.5 2 0.5
0 0 115 1 0.5 0
7 0 80 8 3 4
0.5 35 115 3 0 1

8.32 35 367.5 75 28.5 28.7

20 300 2400 275 25 50
Protein (g) Vit A (IU) Vit B12 (mcg) Vit C (mg) Vit D (IU) Calcium (mg)
1 17% 3% 4%
2 120% 4% 7%
0.65 1% 7% 0 0
0.4 0 45% 0 1%
0.5 0 16% 0 0
0.2 0 13% 0 0
0.5 0 2.50% 0 0
6 0 0 0 0 12%
3 0
2.5 0 0 0 0 1%
1 10% 0 0 25% 45%
7 0 0 0 0 2%
24 0 0 0 0 2.70%

48.75 7400 0 54.3 100 747

50 5000 6 60 400 1000

Most notable deficiency in this recipe. Make sure you get enough of this, expecially if v
 Iron (mg) Potassium (mg) Vit E (IU) Niacin (mg) Riboflavin (mg)
2% 140
5% 175
0.50% 422
2% 0
5.50% 0
4.40% 0
0 37
12% 150 0 0 0
0
4% 75 0 0 0
2% 35 20% 0 4%
5.50% 193 3.60% 5 0
0 0 0 0 0

7.72 1227 7.08 5 0.07

18 3500 30 20 1.7

enough of this, expecially if vegetarian/vegan.

Magnesium (mg) Thiamin (mg) Phosphorus (mg) Manganese (mg) Zinc (mg)

0 0 16% 100% 8%

5% 0.1 6.50%
4% 0 0
0 0 0
0 0 0

36 0.1 225 2 1.2

400 1.5 1000 2 15