Name: 2018-03-14 grocery list
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 50g Seeds, flaxseed; 0.4g Iodized Salt; 160g Seeds, sunflower seed kernels, dried; 500g Chocolate, dark, 70-85% cacao solids; 246g Nuts, almonds; 232g Nuts, cashew nuts, raw; 296g Carrots, raw; 5pill Natur-D; 570g Kiwifruit, green, raw; 0g Seeds, pumpkin and squash seed kernels, dried; 1018g Cheese, gouda; 0g Avocados, raw, all commercial varieties; 300g Egg, whole, raw, fresh; 718g Mushrooms, white, raw; 200g Hemp seed, hulled; 100g Parsley, fresh; 1058g Bananas, raw; 418g Oranges, raw, all commercial varieties; 208g Peppers, sweet, red, raw

Amount		Ingredient	€ / day	Source
50	g	Seeds, flaxseed	€0.12	Marche des Tanneurs
0.4	g	Iodized Salt	€0.00
160	g	Seeds, sunflower seed kernels, dried	€0.62	Natural Corner
500	g	Chocolate, dark, 70-85% cacao solids	€7.25	Marche des Tanneurs
246	g	Nuts, almonds	€4.38	Marche des Tanneurs
232	g	Nuts, cashew nuts, raw	€3.41	Marche des Tanneurs
296	g	Carrots, raw	€0.32	Marche des Tanneurs
5	pill	Natur-D	€0.42	Natural Corner
570	g	Kiwifruit, green, raw	€1.48	Marche des Tanneurs
0	g	Seeds, pumpkin and squash seed kernels, dried	€0.00	Marche des Tanneurs
1018	g	Cheese, gouda	€20.36
0	g	Avocados, raw, all commercial varieties	€0.00	Marche des Tanneurs
300	g	Egg, whole, raw, fresh	€2.19
718	g	Mushrooms, white, raw	€0.00
200	g	Hemp seed, hulled	€5.09	Bio-planet
100	g	Parsley, fresh	€1.54
1058	g	Bananas, raw	€0.00
418	g	Oranges, raw, all commercial varieties	€0.73
208	g	Peppers, sweet, red, raw	€1.03
Amounts for: Total Daily Cost:			€48.95	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

24% Carb, 16% Protein, 60% Fat

Calories13923

% Daily Values*

Total Carbohydrate886g

123%

Dietary Fiber 206g

116%

Protein582g

Total Fat958g

Saturated Fat359g

Monounsaturated Fat332g

Polyunsaturated Fat199g

3386%

Omega-3 Fatty Acids34g

> 6287%

Omega-6 Fatty Acids126g

Cholesterol2292mg

Calcium 158%	•	Vitamin A 412%
Chloride 12%	•	Vitamin B6 163%
Chromium 1%	•	Vitamin B12 142%
Copper 520%	•	Vitamin C 237%
Iodine 11%	•	Vitamin D 111%
Iron 282%	•	Vitamin E 160%
Magnesium 219%	•	Vitamin K 287%
Manganese 314%	•	Thiamin 134%
Molybdenum 5%	•	Riboflavin 176%
Phosphorus 387%	•	Niacin 97%
Potassium 109%	•	Folate 86%
Selenium 154%	•	Pantothenic Acid 143%
Sodium 113%	•	Biotin 67%
Sulfur 148%	•	Choline 50%
Zinc 182%

* Percent Daily Values are based on "Weekly groceries - Male DRI Keto about 70kg". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Seeds, flaxseed	50	g	Powder	Marche des Tanneurs	1000	€2.40	€0.12	20	267	14.4	9.14
2	Iodized Salt	0.4	g	Powder		737	€1.97	€0.00	1843	0	0.0	0.00
3	Seeds, sunflower seed kernels, dried	160	g	Powder	Natural Corner	100	€0.39	€0.62	1	934	32.0	33.25
4	Chocolate, dark, 70-85% cacao solids	500	g	Powder	Marche des Tanneurs	100	€1.45	€7.25	0	2990	229.5	38.95
5	Nuts, almonds	246	g	Powder	Marche des Tanneurs	1000	€17.80	€4.38	4	1424	53.0	52.03
6	Nuts, cashew nuts, raw	232	g	Powder	Marche des Tanneurs	1000	€14.70	€3.41	4	1283	70.0	42.27
7	Carrots, raw	296	g	Powder	Marche des Tanneurs	1000	€1.09	€0.32	3	121	28.4	2.75
8	Natur-D	5	pill	Pill	Natural Corner	100	€8.46	€0.42	20	0	0.0	0.00
9	Kiwifruit, green, raw	570	g	Powder	Marche des Tanneurs	1000	€2.60	€1.48	2	348	83.6	6.50
10	Seeds, pumpkin and squash seed kernels, dried	0	g	Powder	Marche des Tanneurs	1000	€7.04	€0.00		0	0.0	0.00
11	Cheese, gouda	1018	g	Powder		1000	€20.00	€20.36	1	3624	22.6	253.89
12	Avocados, raw, all commercial varieties	0	g	Powder	Marche des Tanneurs	120	€1.00	€0.00		0	0.0	0.00
13	Egg, whole, raw, fresh	300	g	Powder		300	€2.19	€2.19	1	429	2.2	37.68
14	Mushrooms, white, raw	718	g	Powder		0	€0.00	€0.00	0	158	23.4	22.19
15	Hemp seed, hulled	200	g	Powder	Bio-planet	200	€5.09	€5.09	1	1106	17.3	63.12
16	Parsley, fresh	100	g	Powder		100	€1.54	€1.54	1	36	6.3	2.97
17	Bananas, raw	1058	g	Powder		0	€0.00	€0.00	0	942	241.6	11.53
18	Oranges, raw, all commercial varieties	418	g	Powder		1000	€1.75	€0.73	2	196	49.1	3.93
19	Peppers, sweet, red, raw	208	g	Powder		1000	€4.95	€1.03	5	64	12.5	2.06
	Total						€94.42	€48.95		13923	886.1	582.26
	Target									10200	0.0	504.00
	% Reached									137%		116%
	Safe Maximum									15600	300.0	777.00
	% Max Reached									89%		75%

Macro	Target	Recipe	Max	%
Calories (kcal)	10200	13923	15600	137%
Carbohydrates (g)	0	886.1	300
Protein (g)	504	582.26	777	116%
Total Fat (g)	0	958.02
Saturated Fat (g)	0	358.75
Monounsaturated Fat (g)	0	331.83
Polyunsaturated Fat (g)	0	199.11
Omega-3 Fatty Acids (g)	1	33.86		3386%
Omega-6 Fatty Acids (g)	2	125.75		> 5000%
Total Fiber (g)	168	206.1		123%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	2291.52

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	18000	74153	60000	412%
Vitamin B6 (mg)	7.8	12.8	600	163%
Vitamin B12 (ug)	14.1	20		142%
Vitamin C (mg)	540	1279	12000	237%
Vitamin D (IU)	3600	4013	24000	111%
Vitamin E (IU)	134.4	215	6000	160%
Vitamin K (ug)	720	2066		287%
Thiamin (mg)	7.2	9.642		134%
Riboflavin (mg)	7.8	13.729		176%
Niacin (mg)	96	93.092	210	97%
Folate (ug)	2400	2053	6000	86%
Pantothenic Acid (mg)	30	42.852		143%
Biotin (ug)	180	120		67%
Choline (mg)	3300	1651.814	21000	50%

Minerals	Target	Recipe	Max	%
Calcium (g)	6	9.48	15	158%
Chloride (g)	13.8	1.594	21.6	12%
Chromium (ug)	180	1		1%
Copper (mg)	5.4	28.086	60	520%
Iodine (ug)	900	102	6600	11%
Iron (mg)	48	135.4906	270	282%
Magnesium (mg)	2520	5528.3		219%
Manganese (mg)	13.8	43.37	66	314%
Molybdenum (ug)	270	15	12000	5%
Phosphorus (g)	4.2	16.247	24	387%
Potassium (g)	21	22.94		109%
Selenium (ug)	330	509	2400	154%
Sodium (g)	9	10.153	13.8	113%
Sulfur (g)	12	17.74		148%
Zinc (mg)	66	119.8884	240	182%

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2018-03-14 grocery list

Nutrition Facts

Nutrient Profile: Weekly groceries - Male DRI Keto about 70kgChange

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Nutrient Profile: Weekly groceries - Male DRI Keto about 70kg Change