Ingredient Quantity [1] Calories Tot. Fat (g) Sat. Fat (g) Chol (mg) Sodium (mg) Tot.

Tot. Fat (g) Sat. Fat (g) Chol (mg) Sodium (mg) Tot. Carb (g) Fiber (g) Sugar (g) Protein (g) Vit A (IU) Vit B12 (mcg) Vit C (mg) Vit D (IU) Calcium (mg) Iron (mg) Potassium (mg) Vit E (IU) Niacin (mg) Riboflavin (mg) Magnesium (mg) Thiamin (mg) Phosphorus (mg) Manganese (mg) Zinc (mg)
Kale (frozen) 1/2 cup 12 0 0 0 15 1.5 1 0 1 17% 3% 4% 2% 140
Spinach (frozen) 1/2 cup 17 0.25 0 0 37 2 1.5 0.5 2 120% 4% 7% 5% 175
Banana 1/2 normal size banana 52 0.2 0.07 0 0.5 13.5 1.5 7 0.65 1% 7% 0 0 0.50% 422
Strawberries [2] 4-5 berries 20 0.2 0 0 0 5 1 3 0.4 0 45% 0 1% 2% 0
Blackberries [3] 4-5 berries (1/2 serving) 15 0 0 0 0 3.5 2 5.5 0.5 0 16% 0 0 5.50% 0
Raspberries [4] 3-4 berries (1/5 serving) 12 0.2 0 0 0 3 2 1.2 0.2 0 13% 0 0 4.40% 0
Blueberries [5] 13-15 berries (1/2 serving) 40 0.5 0 0 0 9 2 6 0.5 0 2.50% 0 0 0 37
Chia seeds (organic, whole) [6] 2 Tbsp (2 servings) 120 7 0 0 0 8 8 0 6 0 0 0 0 12% 12% 150 0 0 0 0 0 16% 100% 8%
Flax seeds (organic, coarsely ground)
2 Tbsp
[7] (1 serving) 80 6 0.5 0 5 4 4 0 3 0 0
Rolled oats [8] 4 Tbsp (half serving) 75 1.5 0.25 0 0 13.5 2 0.5 2.5 0 0 0 0 1% 4% 75 0 0 0 5% 0.1 6.50%
Almond milk (Silk unsweetened vanilla)
1.5 cups
[9] (1.5 servings) 45 3.7 0 0 115 1 0.5 [10] 0 1 10% 0 0 25% 45% 2% 35 20% 0 4% 4% 0 0
Peanut butter (Jif natural) [11] ~2 servings (~4 Tbsp) [12] 380 32 7 0 80 8 3 4 7 0 0 0 0 2% 5.50% 193 3.60% 5 0 0 0 0
Whey protein (ON Gold Standard vanilla
1 serving
ice (1
cream)
scoop)
[13] 120 1 0.5 35 115 3 0 1 24 0 0 0 0 2.70% 0 0 0 0 0 0 0 0

Total 988 52.55 8.32 35 367.5 75 28.5 28.7 48.75 7400 0 54.3 100 747 7.72 1227 7.08 5 0.07 36 0.1 225 2 1.2
Daily target (using RDI and DV) [14] 2000 [15] 65 [16] 20 [17] 300 2400 [18] 275 25 50 [19] 50 5000 6 60 400 1000 18 3500 [20] 30 20 1.7 400 1.5 1000 2 15

Notes Most notable deficiency in this recipe. Make sure you get enough of this, expecially if vegetarian/vegan.

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info sources. to this
Vitamin/mineral values are
typically expressed as
percentages on nutritional
labels (but not always). I’ve
done the calculations using
the FDA’s Daily Values to
arrive at totals expressed in
actual units.
[1] Quantities are usually pretty rough

[2] https://www.fooducate.com/app#!page=product&id=542A75C6-EADA-FA07-4035-8D4118DCCEE8

[3] https://www.fooducate.com/app#!page=product&id=724C8728-A0B9-11E0-86F7-1231380C180E

[4] https://www.fooducate.com/app#!page=product&id=B3979128-A0B9-11E0-86F7-1231380C180E

[5] https://www.fooducate.com/app#!page=product&id=FA182C76-1FA0-11E3-A74D-1E047F0525AB

[6] https://www.amazon.com/365-Everyday-Value-Organic-Black/dp/B074HJF6KM

Provide omega-3 fatty acids and Alpha-Linolenic Acid (ALA).

[7] https://www.amazon.com/365-Everyday-Value-Flaxseed-Coarsely/dp/B074HHZ7CW

Great fiber booster. Introduce this slowly into your diet, or else you gonna be fartin'

[8] https://www.quakeroats.com/products/hot-cereals/old-fashioned-oats.aspx

[9] https://silk.com/products/unsweetened-vanilla-almondmilk

[10] Listed as "<1g", so this is a guestimate

[11] https://www.jif.com/products/peanut-butter/natural-creamy-peanut-butter

[12] I just scoop out a big spoonful. This is the main source of calories in the smoothie, and I want a high amount of calories.

[13] https://www.optimumnutrition.com/en-us/product/gold-standard-100-whey

[14] https://en.wikipedia.org/wiki/Reference_Daily_Intake

https://www.cnpp.usda.gov/sites/default/files/usda_food_patterns/EstimatedCalorieNeedsPerDayTable.pdf

https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/factsheets/Vitamin_and_Mineral_Chart.pdf

Note that the FDA has new vitamin, macronutrient, and mineral requirements that food labels must comply with by 2020. I am not using their DV's
here, because the percentages on current food labels likely do not comply yet and thus would provide inaccurate data for my formulas. But I may
add a new column for the new DVs soon. Until then, view them here: https://www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp
https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/factsheets/Vitamin_and_Mineral_Chart.pdf

Note that the FDA has new vitamin, macronutrient, and mineral requirements that food labels must comply with by 2020. I am not using their DV's
here, because the percentages on current food labels likely do not comply yet and thus would provide inaccurate data for my formulas. But I may
add a new column for the new DVs soon. Until then, view them here: https://www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp

[15] This is the average reference intake for adults. Refer to https://www.cnpp.usda.
gov/sites/default/files/usda_food_patterns/EstimatedCalorieNeedsPerDayTable.pdf, along with your own judgement based on weight goals and
activity level, to modify. I do not count calories, and also definitely don't keep my intake under 2,000 per day.

[16] Max

[17] Max

[18] Max

[19] This is the FDA's max for "added sugars". I could not find an RDI for total sugar. In general I just try to minimize sugar intake as much as
possible.

[20] https://www.healthline.com/nutrition/how-much-potassium-per-day#section5