Name: Cheap Keto
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100ml Canola Oil; 35g Flaxseed Meal; 50ml Coconut Milk; 15g Sunflower seeds; 145ml Egg whites (frozen liquid); 20g Green powder blend (b grass w grass spirulina etc); 30g Peanut paste, dry roasted, unsalted; 3g Chlorophyll; 2pill MSM Sulfur Powder; 3g Potassium chloride; 1.3pill Centrum Men Multivitamin; 20g low carb fibre; 1g NOW Foods Calcium & Magnesium; 1g Choline bitartrate; 8g Stevia; 6ml Vanilla; 1portion Egg, whole, raw, fresh (Large)

Amount		Ingredient	$ / day	Source
100	ml	Canola Oil	$0.20	Amazon
35	g	Flaxseed Meal	$0.37	Amazon
50	ml	Coconut Milk	$0.20	Albert Heijn
15	g	Sunflower seeds	$0.05	local
145	ml	Egg whites (frozen liquid)	$1.01	local
20	g	Green powder blend (b grass w grass spirulina etc)	$0.62	Amazon
30	g	Peanut paste, dry roasted, unsalted	$0.56	TBD
3	g	Chlorophyll	$0.02	Amazon
2	pill	MSM Sulfur Powder	$0.12	Amazon
3	g	Potassium chloride	$0.20	Amazon
1.3	pill	Centrum Men Multivitamin	$0.10
20	g	low carb fibre	$0.27
1	g	NOW Foods Calcium & Magnesium	$0.00
1	g	Choline bitartrate	$0.01	Amazon
8	g	Stevia	$0.11
6	ml	Vanilla	$0.30	local
1	portion	Egg, whole, raw, fresh (Large)	$0.00
Amounts for: Total Daily Cost:			$4.14	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

6% Carb, 29% Protein, 65% Fat

Calories2154

% Daily Values*

122%

Total Carbohydrate31g

115%

Dietary Fiber 32g

104%

Protein156g

108%

Total Fat156g

Saturated Fat22g

Monounsaturated Fat62g

Polyunsaturated Fat40g

893%

Omega-3 Fatty Acids14g

201%

Omega-6 Fatty Acids34g

Cholesterol248mg

Calcium 116%	•	Vitamin A 254%
Chloride 120%	•	Vitamin B6 247%
Chromium 130%	•	Vitamin B12 365%
Copper 373%	•	Vitamin C 142%
Iodine 536%	•	Vitamin D 133%
Iron 246%	•	Vitamin E 446%
Magnesium 179%	•	Vitamin K 151%
Manganese 225%	•	Thiamin 206%
Molybdenum 144%	•	Riboflavin 607%
Phosphorus 102%	•	Niacin 181%
Potassium 117%	•	Folate 104%
Selenium 613%	•	Pantothenic Acid 440%
Sodium 129%	•	Biotin 497%
Sulfur 100%	•	Choline 118%
Zinc 165%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories, ketogenic". 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	Canola Oil	100	ml	Liquid	Amazon	1419	$2.82	$0.20	14	884	0.0	0.00
2	Flaxseed Meal	35	g	Powder	Amazon	623	$6.50	$0.37	18	199	0.6	7.67
3	Coconut Milk	50	ml	Liquid	Albert Heijn	250	$1.00	$0.20	5	100	1.5	1.25
4	Sunflower seeds	15	g	Powder	local	1500	$5.00	$0.05	100	88	3.0	3.15
5	Egg whites (frozen liquid)	145	ml	Liquid	local	1000	$7.00	$1.01	7	554	11.6	117.45
6	Green powder blend (b grass w grass spirulina etc)	20	g	Powder	Amazon	454	$14.00	$0.62	23	78	4.4	12.59
7	Peanut paste, dry roasted, unsalted	30	g	Paste	TBD	160	$3.00	$0.56	5	176	6.5	7.10
8	Chlorophyll	3	g	Powder	Amazon	1000	$8.00	$0.02	333	0	0.0	0.00
9	MSM Sulfur Powder	2	pill	Pill	Amazon	120	$7.35	$0.12	60	0	0.0	0.00
10	Potassium chloride	3	g	Powder	Amazon	100	$6.72	$0.20	33	0	0.0	0.00
11	Centrum Men Multivitamin	1.3	pill	Pill		200	$15.00	$0.10	154	0	0.0	0.00
12	low carb fibre	20	g	Powder		500	$6.65	$0.27	25	5	2.5	0.00
13	NOW Foods Calcium & Magnesium	1	g	Pill		100	$0.00	$0.00	100	0	0.0	0.00
14	Choline bitartrate	1	g	Powder	Amazon	500	$4.99	$0.01	500	0	0.0	0.00
15	Stevia	8	g	Powder		500	$7.00	$0.11	63	0	0.0	0.00
16	Vanilla	6	ml	Liquid	local	200	$10.00	$0.30	33	0	0.0	0.00
17	Egg, whole, raw, fresh (Large)	1	portion	Liquid		12	$0.00	$0.00	12	71	0.4	6.30
	Total						$105.03	$4.14		2154	30.5	155.51
	Target									2000	25.0	150.00
	% Reached									108%	122%	104%
	Safe Maximum									0	50.0	0.00
	% Max Reached									N/A	61%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2154		108%
Carbohydrates (g)	25	30.5	50	122%
Protein (g)	150	155.51		104%
Total Fat (g)	144.4	155.79		108%
Saturated Fat (g)		22.07
Monounsaturated Fat (g)		61.55
Polyunsaturated Fat (g)		40.02
Omega-3 Fatty Acids (g)	1.6	14.28		893%
Omega-6 Fatty Acids (g)	17	34.2		201%
Total Fiber (g)	28	32.1		115%
Soluble Fiber (g)		2.7
Insoluble Fiber (g)		8.1
Cholesterol (mg)	0	248.037

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7616	10000	254%
Vitamin B6 (mg)	1.3	3.2	100	247%
Vitamin B12 (ug)	2.4	8.8		365%
Vitamin C (mg)	90	128	2000	142%
Vitamin D (IU)	600	798	4000	133%
Vitamin E (IU)	20	89	1000	446%
Vitamin K (ug)	120	181		151%
Thiamin (mg)	1.2	2.476		206%
Riboflavin (mg)	1.3	7.897		607%
Niacin (mg)	16	28.892	35	181%
Folate (ug)	400	417	1000	104%
Pantothenic Acid (mg)	5	22.002		440%
Biotin (ug)	30	149		497%
Choline (mg)	550	650.468	3500	118%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.16	2.5	116%
Chloride (g)	2.3	2.767	3.6	120%
Chromium (ug)	35	46		130%
Copper (mg)	0.9	3.353	10	373%
Iodine (ug)	150	804	1100	536%
Iron (mg)	8	19.6824	45	246%
Magnesium (mg)	420	752.5		179%
Manganese (mg)	2.3	5.173	11	225%
Molybdenum (ug)	45	65	2000	144%
Phosphorus (g)	0.7	0.713	4	102%
Potassium (g)	3.5	4.112		117%
Selenium (ug)	55	337	400	613%
Sodium (g)	1.5	1.941	2.3	129%
Sulfur (g)	2	2		100%
Zinc (mg)	11	18.1197	40	165%

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Cheap Keto

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories, ketogenicChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories, ketogenic Change