Protein with cacao and berries
A sweet and balanced touch between meals to complement the day's nutrition.
High Protein
Nutrition per serving
Protein
32 g
Net Carbs
7 g
Fat
21 g
Calories
360 kcal
Carb/Fat Profile
Carb Keto
Protein Profile
Protein High
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
Instructions
- Mix the milk with a serving of protein and a portion of seeds to make a pudding.
- Top with cacao nibs and the fruit of your choice.
Prep Time
10 min
Cook Time
0 min
Total Time
10 min
Difficulty
Easy
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
360
of 2000.0 kcal
of 2000.0 kcal
18%
of target
of target
-1640kcal
remaining
Reference targets
Calorie Composition
Protein
Dominant macro
Dominant macro
|
55%
21.2g |
Fats
|
|
37%
32.2g |
Proteins
|
|
8%
7.2g |
Net Carbs
|
▼
Ketogenic
Targets
Water
192 /
3700 g
5%
Fiber
11 /
30 g
38%
Protein
32 /
50 g
64%
Net Carbs
7 /
50 g
14%
Total Fat
21 /
70 g
30%
Sodium
178 /
2300 mg
8%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 4% | Energy | 96% |
| 10% | Protein | 90% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
0.5 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Raise Omega-6 or Lower Omega-3
Raise Omega-6 or Lower Omega-3
Omega-6
1.4 g
Omega-3
2.5 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 92/100 | Excellent |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 100/100 | Excellent |
 |
Vitamin Density Score | 66/100 | High |
 |
Mineral Density Score | 100/100 | Excellent |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 360 kcal |
18%
|
| Protein | 32 g |
64%
|
| Water | 192 g |
5%
|
| Fiber | 11 g |
38%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 63 ug |
7%
|
| Vitamin C | 18 mg |
20%
|
| Vitamin E | 6 mg |
37%
|
| Vitamin D | 2 ug |
8%
|
| Vitamin K1 | 4 ug |
3%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 0 mg |
15%
|
| Vitamin B2 | 0 mg |
11%
|
| Vitamin B3 | 2 mg |
11%
|
| Vitamin B5 | 0 mg |
2%
|
| Vitamin B6 | 0 mg |
10%
|
| Vitamin B7 | 5 ug |
16%
|
| Vitamin B9 | 18 ug |
5%
|
| Vitamin B12 | 1 ug |
21%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 410 mg |
41%
|
| Chromium | 0 mcg | -- |
| Copper | 1 mg |
92%
|
| Iodine | 0 mcg | -- |
| Iron | 3 mg |
19%
|
| Manganese | 1 mg |
39%
|
| Magnesium | 131 mg |
33%
|
| Phosphorus | 256 mg |
37%
|
| Potassium | 390 mg |
8%
|
| Selenium | 18 ug |
33%
|
| Sodium | 178 mg |
8%
|
| Zinc | 2 mg |
19%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 18 g |
6%
|
| Net Carbs | 7 g |
14%
|
| Sugars | 5 g |
11%
|
| Starches | 1 g |
1%
|
| Fiber | 11 g |
38%
|
| Soluble Fiber | 2 g |
25%
|
| Insoluble Fiber | 2 g |
12%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 32 g |
64%
|
| Alanine | 1 g |
28%
|
| Arginine † | 2 g |
48%
|
| Aspartic Acid | 4 g |
71%
|
| Cysteine † | 1 g |
72%
|
| Glutamic Acid † | 5 g |
105%
|
| Glycine † | 6 g |
111%
|
| Histidine * | 1 g |
16%
|
| Isoleucine * ^ | 2 g |
45%
|
| Leucine * ^ | 4 g |
78%
|
| Lysine * | 2 g |
39%
|
| Methionine * | 1 g |
91%
|
| Phenylalanine * | 2 g |
36%
|
| Proline † | 1 g |
27%
|
| Serine | 1 g |
30%
|
| Taurine | 1 g |
345%
|
| Threonine * | 1 g |
23%
|
| Tryptophan * | 2 g |
188%
|
| Tyrosine † | 1 g |
21%
|
| Valine * ^ | 2 g |
46%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 21 g |
30%
|
| Monounsaturated | 5 g |
24%
|
| Polyunsaturated | 8 g |
38%
|
| Omega-3 | 2 g |
12%
|
| Omega-3 ALA | 2 g |
12%
|
| Omega-3 DHA | 0 g | -- |
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 1 g |
7%
|
| Omega-6 AA | 0 g |
0%
|
| Omega-6 AL | 1 g |
7%
|
| Saturated | 7 g |
34%
|
| 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 | 0 mg | -- |
| Choline | 18 mg |
3%
|
| Betaine | 0 mg |
0%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 120 mg |
12%
|
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |