Name: Nicole's Copy of Nick Thomas' ketogenic mix
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 40g Peanut Oil; 40g Protein; 30g Lecithin; 20g Cocoa Powder; 10g Dextrin; 15g Potassium Gluconate; 30g Flaxseed Meal; 2g Calcium Carbonate; 2g MSM Sulfur; 4g Iodized Salt; 2.5g Cinnamon; 1pill Optimum Nutrition Opti-Women Multivitamin; 20g Chia Seeds; 0g Fish Oil; 0.75ml Dr. Furhman's DHA + EPA; 40g MCT Lean Vegan Protein Vanilla

Amount		Ingredient	$ / day	Source
40	g	Peanut Oil	$0.48	Amazon
40	g	Protein	$1.00	Amazon
30	g	Lecithin	$0.61	Amazon
20	g	Cocoa Powder	$0.66
10	g	Dextrin	$0.36	Amazon
15	g	Potassium Gluconate	$0.46	Amazon
30	g	Flaxseed Meal	$0.18	Amazon
2	g	Calcium Carbonate	$0.05	Amazon
2	g	MSM Sulfur	$0.11	Amazon
4	g	Iodized Salt	$0.04	Amazon
2.5	g	Cinnamon	$0.05	Amazon
1	pill	Optimum Nutrition Opti-Women Multivitamin	$0.15	Amazon
20	g	Chia Seeds	$0.56	Nuts
0	g	Fish Oil	$0.00	Vitacost
0.75	ml	Dr. Furhman's DHA + EPA	$0.95	Amazon
40	g	MCT Lean Vegan Protein Vanilla	$2.71	Amazon
Amounts for: Total Daily Cost:			$8.38	Add Ingredients to Amazon Cart

This is a work in progress! Not yet finished.

I really liked Nick's Ketogenic recipe, but I think it needs more omega 3 fats and fewer omega 6 fats. I'm still playing with the profile looking for healthy affordable omega 3 fats.

If the Omega 3 profile seems too high, note that chia and flax contain ALA, the precursor to Omega 3's, and are converted at low efficiency within the body. The labeling can be confusing.

Nutrition Facts

Amount Per Day

14% Carb, 25% Protein, 61% Fat

Calories1200

% Daily Values*

87%

Total Carbohydrate39g

104%

Dietary Fiber 36g

36%

Protein72g

87%

Total Fat78g

Saturated Fat0.64g

Monounsaturated Fat0.43g

Polyunsaturated Fat5g

195%

Omega-3 Fatty Acids4g

135%

Omega-6 Fatty Acids14g

Cholesterol0mg

Calcium 143%	•	Vitamin A 83%
Chloride 122%	•	Vitamin B6 636%
Chromium 120%	•	Vitamin B12 2500%
Copper 243%	•	Vitamin C 167%
Iodine 210%	•	Vitamin D 75%
Iron 172%	•	Vitamin E 556%
Magnesium 73%	•	Vitamin K 558%
Manganese 127%	•	Thiamin 808%
Molybdenum 70%	•	Riboflavin 673%
Phosphorus 238%	•	Niacin 63%
Potassium 97%	•	Folate 111%
Selenium 76%	•	Pantothenic Acid 173%
Sodium 93%	•	Biotin 192%
Sulfur 67%	•	Choline 168%
Zinc 121%

* Percent Daily Values are based on "hotdamn's Finnish recommendations (30-60yr, 2000 kcal)". 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	Peanut Oil	40	g	Liquid	Amazon	2585	$30.75	$0.48	65	354	0.0	0.00
2	Protein	40	g	Powder	Amazon	726	$18.09	$1.00	18	160	0.0	40.00
3	Lecithin	30	g	Powder	Amazon	1814	$37.05	$0.61	60	220	0.0	0.00
4	Cocoa Powder	20	g	Powder		453	$14.92	$0.66	23	46	11.6	3.92
5	Dextrin	10	g	Powder	Amazon	697	$24.79	$0.36	70	43	0.0	0.00
6	Potassium Gluconate	15	g	Powder	Amazon	454	$14.05	$0.46	30	0	0.0	0.00
7	Flaxseed Meal	30	g	Powder	Amazon	1814	$10.84	$0.18	60	160	8.7	5.40
8	Calcium Carbonate	2	g	Powder	Amazon	340	$9.02	$0.05	170	0	0.0	0.00
9	MSM Sulfur	2	g	Powder	Amazon	200	$11.46	$0.11	100	0	0.0	0.00
10	Iodized Salt	4	g	Powder	Amazon	737	$7.80	$0.04	184	0	0.0	0.00
11	Cinnamon	2.5	g	Powder	Amazon	510	$11.06	$0.05	204	0	0.0	0.00
12	Optimum Nutrition Opti-Women Multivitamin	1	pill	Pill	Amazon	120	$18.26	$0.15	120	0	0.0	0.00
13	Chia Seeds	20	g	Powder	Nuts	2268	$63.00	$0.56	113	98	8.8	3.14
14	Fish Oil	0	g	Liquid	Vitacost	180	$17.49	$0.00		0	0.0	0.00
15	Dr. Furhman's DHA + EPA	0.75	ml	Liquid	Amazon	30	$37.99	$0.95	40	0	0.0	0.00
16	MCT Lean Vegan Protein Vanilla	40	g	Powder	Amazon	560	$38.00	$2.71	14	120	10.0	20.00
	Total						$364.57	$8.38		1200	39.1	72.46
	Target									1807	45.0	203.00
	% Reached									66%	87%	36%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1807	1200		66%
Carbohydrates (g)	45	39.1		87%
Protein (g)	203	72.46		36%
Total Fat (g)	90	78.48		87%
Saturated Fat (g)	22.6	0.64		3%
Monounsaturated Fat (g)	34.1	0.43		1%
Polyunsaturated Fat (g)	22.6	4.64		21%
Omega-3 Fatty Acids (g)	2.27	4.43	3	195%
Omega-6 Fatty Acids (g)	10.23	13.84	13.5	135%
Total Fiber (g)	35	36.3		104%
Soluble Fiber (g)	20	1.9		9%
Insoluble Fiber (g)	10	5.7		57%
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2500	6667	83%
Vitamin B6 (mg)	1.6	10.2	15	636%
Vitamin B12 (ug)	2	50	2000	2500%
Vitamin C (mg)	75	125	2000	167%
Vitamin D (IU)	400	300	1400	75%
Vitamin E (IU)	15	83	600	556%
Vitamin K (ug)	75	418	1000	558%
Thiamin (mg)	1.3	10.5	100	808%
Riboflavin (mg)	1.5	10.1	40	673%
Niacin (mg)	18	11.37	35	63%
Folate (ug)	300	333	1000	111%
Pantothenic Acid (mg)	6	10.36	200	173%
Biotin (ug)	65	125	900	192%
Choline (mg)	550	926.01	3500	168%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.8	1.15	2	143%
Chloride (g)	2	2.437	10	122%
Chromium (ug)	50	60	10000	120%
Copper (mg)	0.9	2.191	5	243%
Iodine (ug)	150	315	600	210%
Iron (mg)	9	15.49	25	172%
Magnesium (mg)	350	254.9	500	73%
Manganese (mg)	3.5	4.439	7	127%
Molybdenum (ug)	50	35	600	70%
Phosphorus (g)	0.6	1.429	3.5	238%
Potassium (g)	3.5	3.408	4	97%
Selenium (ug)	60	45	300	76%
Sodium (g)	2	1.856	2.8	93%
Sulfur (g)	1	0.67	10	67%
Zinc (mg)	9	10.8643	25	121%

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Parent Recipes:	Author	Last Updated	Created
Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix (chocolate)	nwthomas	13 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix	nwthomas	13 Jul '13	13 Jul '13
Almond flour mix	nwthomas	23 Jul '13	23 Jul '13
Almond flour + oats mix	nwthomas	18 Aug '13	2 Aug '13
Nick Thomas' ketogenic mix	nwthomas	6 Aug '13	21 Sep '13
This recipe	hotdamn	21 Sep '13	21 Sep '13

Nicole's Copy of Nick Thomas' ketogenic mix

Nutrition Facts

Nutrient Profile: hotdamn's Finnish recommendations (30-60yr, 2000 kcal)Change

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