Breakfast chia bowl
This bowl is a great alternative breakfast to the smoothie.
Nutrition per serving
Protein
19 g
Net Carbs
22 g
Fat
30 g
Calories
492 kcal
Carb/Fat Profile
Carb Low
Protein Profile
Protein Medium
Fasting Compatible
No
Diet Type
Omnivore
Dish Type
Bowl
Protocol Compatibility
Which weeks is this recipe compatible with?
1, 2
3, 4
5, 6
7, 8
9
10, 11
12, 13
14, 15
16, 17
1.00
cup
1.00
serving
1.00
serving
10.00
almond
28.00
g
25.00
g
0.50
medium (7" to 7-7/8" long)
List of Ingredients
Edit IngredientsInstructions
- In a shaker mix the milk with the supplements.
- Mix the seeds in.
- On top of this pudding add the blueberries, sliced banana and almonds.
Prep Time
10 min
Cook Time
0 min
Total Time
10 min
Difficulty
Easy
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
492
of 2000.0 kcal
of 2000.0 kcal
25%
of target
of target
-1508kcal
remaining
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
62%
29.9g |
Fats
|
|
18%
19.2g |
Proteins
|
|
20%
22.3g |
Net Carbs
|
▼
Low Carb Level
Targets
Water
327 /
3700 g
9%
Fiber
20 /
30 g
66%
Protein
19 /
50 g
38%
Net Carbs
22 /
50 g
44%
Total Fat
30 /
70 g
43%
Sodium
160 /
2300 mg
7%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 3% | Energy | 97% |
| 11% | Protein | 89% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
1.3 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Omega-3 to 6 ratio is balanced.
Omega-6
3.3 g
Omega-3
2.5 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 88/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 52/100 | Medium |
 |
Vitamin Density Score | 100/100 | Excellent |
 |
Mineral Density Score | 100/100 | Excellent |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 492 kcal |
25%
|
| Protein | 19 g |
38%
|
| Water | 327 g |
9%
|
| Fiber | 20 g |
66%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 110 ug |
12%
|
| Vitamin C | 258 mg |
287%
|
| Vitamin E | 12 mg |
81%
|
| Vitamin D | 3 ug |
14%
|
| Vitamin K1 | 0 ug |
0%
|
| Vitamin K2 | 0 ug | -- |
| Vitamin B1 | 0 mg |
20%
|
| Vitamin B2 | 0 mg |
21%
|
| Vitamin B3 | 3 mg |
17%
|
| Vitamin B5 | 0 mg |
7%
|
| Vitamin B6 | 0 mg |
19%
|
| Vitamin B7 | 13 ug |
42%
|
| Vitamin B9 | 31 ug |
8%
|
| Vitamin B12 | 1 ug |
37%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 630 mg |
63%
|
| Chromium | 0 mcg | -- |
| Copper | 1 mg |
133%
|
| Iodine | 0 ug | -- |
| Iron | 4 mg |
21%
|
| Manganese | 2 mg |
94%
|
| Magnesium | 207 mg |
52%
|
| Phosphorus | 393 mg |
56%
|
| Potassium | 2507 mg |
53%
|
| Selenium | 20 ug |
36%
|
| Sodium | 160 mg |
7%
|
| Zinc | 3 mg |
30%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 42 g |
13%
|
| Net Carbs | 22 g |
44%
|
| Sugars | 10 g |
20%
|
| Starches | 3 g |
7%
|
| Fiber | 20 g |
66%
|
| Soluble Fiber | 6 g |
59%
|
| Insoluble Fiber | 6 g |
29%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 19 g |
38%
|
| Alanine | 0 g |
10%
|
| Arginine † | 1 g |
28%
|
| Aspartic Acid | 1 g |
21%
|
| Cysteine † | 0 g |
18%
|
| Glutamic Acid † | 2 g |
40%
|
| Glycine † | 5 g |
96%
|
| Histidine * | 0 g |
6%
|
| Isoleucine * ^ | 0 g |
8%
|
| Leucine * ^ | 1 g |
15%
|
| Lysine * | 0 g |
9%
|
| Methionine * | 0 g |
23%
|
| Phenylalanine * | 1 g |
10%
|
| Proline † | 1 g |
20%
|
| Serine | 0 g |
10%
|
| Taurine | 0 g | -- |
| Threonine * | 0 g |
7%
|
| Tryptophan * | 0 g |
12%
|
| Tyrosine † | 0 g |
6%
|
| Valine * ^ | 0 g |
10%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 30 g |
43%
|
| Monounsaturated | 11 g |
54%
|
| Polyunsaturated | 7 g |
36%
|
| Omega-3 | 3 g |
13%
|
| Omega-3 ALA | 3 g |
13%
|
| Omega-3 DHA | 0 g | -- |
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 3 g |
16%
|
| Omega-6 AA | 0 g |
0%
|
| Omega-6 AL | 3 g |
16%
|
| Saturated | 8 g |
42%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 0 mg | -- |
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 15 mg |
300%
|
| Choline | 27 mg |
5%
|
| Betaine | 0 mg |
0%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 3 mg |
100%
|
| Hyaluronic Acid | 250 mg |
100%
|
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 200 mg |
20%
|
| Ergothioneine | 7 mg |
134%
|
| Creatine | 225 mg |
5%
|