Name: Ketogenic mix
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 110g Peanut Oil; 70g Almond Flour; 30g Protein; 30g Lecithin; 20g Cocoa Powder; 20g Dextrin; 15g Potassium Gluconate; 7g Flaxseed Meal; 2g Calcium Carbonate; 2g MSM Sulfur; 4g Iodized Salt; 2.5g Cinnamon; 2pill Optimum Nutrition Opti-Women Multivitamin

Amount		Ingredient	$ / day	Source
110	g	Peanut Oil	$1.31	Amazon
70	g	Almond Flour	$1.48	Amazon
30	g	Protein	$0.75	Amazon
30	g	Lecithin	$0.61	Amazon
20	g	Cocoa Powder	$0.66
20	g	Dextrin	$0.71	Amazon
15	g	Potassium Gluconate	$0.46	Amazon
7	g	Flaxseed Meal	$0.04	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
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.30	Amazon
Amounts for: Total Daily Cost:			$6.59	Add Ingredients to Amazon Cart

Copy of Nick's Ketogenic Mix

Nutrition Facts

Amount Per Day

6% Carb, 11% Protein, 83% Fat

Calories1884

% Daily Values*

63%

Total Carbohydrate29g

176%

Dietary Fiber 37g

24%

Protein50g

180%

Total Fat166g

Saturated Fat19g

Monounsaturated Fat51g

Polyunsaturated Fat35g

30%

Omega-3 Fatty Acids0.48g

211%

Omega-6 Fatty Acids36g

Cholesterol0mg

Calcium 122%	•	Vitamin A 167%
Chloride 106%	•	Vitamin B6 1548%
Chromium 343%	•	Vitamin B12 4167%
Copper 394%	•	Vitamin C 278%
Iodine 277%	•	Vitamin D 100%
Iron 322%	•	Vitamin E 880%
Magnesium 93%	•	Vitamin K 393%
Manganese 328%	•	Thiamin 1689%
Molybdenum 156%	•	Riboflavin 1596%
Phosphorus 204%	•	Niacin 144%
Potassium 105%	•	Folate 162%
Selenium 139%	•	Pantothenic Acid 410%
Sodium 101%	•	Biotin 833%
Sulfur 33%	•	Choline 172%
Zinc 171%

* Percent Daily Values are based on "ripter's U.S. government DRI, male 19-50, 1500 calories, low carb". 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	110	g	Liquid	Amazon	2585	$30.75	$1.31	24	972	0.0	0.00
2	Almond Flour	70	g	Powder	Amazon	1814	$38.28	$1.48	26	403	15.4	14.70
3	Protein	30	g	Powder	Amazon	726	$18.09	$0.75	24	120	0.0	30.00
4	Lecithin	30	g	Powder	Amazon	1814	$37.05	$0.61	60	220	0.0	0.00
5	Cocoa Powder	20	g	Powder		453	$14.92	$0.66	23	46	11.6	3.92
6	Dextrin	20	g	Powder	Amazon	697	$24.79	$0.71	35	86	0.0	0.00
7	Potassium Gluconate	15	g	Powder	Amazon	454	$14.05	$0.46	30	0	0.0	0.00
8	Flaxseed Meal	7	g	Powder	Amazon	1814	$10.84	$0.04	259	37	2.0	1.26
9	Calcium Carbonate	2	g	Powder	Amazon	340	$9.02	$0.05	170	0	0.0	0.00
10	MSM Sulfur	2	g	Powder	Amazon	200	$11.46	$0.11	100	0	0.0	0.00
11	Iodized Salt	4	g	Powder	Amazon	737	$7.80	$0.04	184	0	0.0	0.00
12	Cinnamon	2.5	g	Powder	Amazon	510	$11.06	$0.05	204	0	0.0	0.00
13	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	Amazon	120	$18.26	$0.30	60	0	0.0	0.00
	Total						$246.37	$6.59		1884	29.0	49.88
	Target									1848	46.0	208.00
	% Reached									102%	63%	24%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1848	1884	102%
Carbohydrates (g)	46	29	63%
Protein (g)	208	49.88	24%
Total Fat (g)	92	165.98	180%
Saturated Fat (g)		18.59
Monounsaturated Fat (g)		50.82
Polyunsaturated Fat (g)		35.2
Omega-3 Fatty Acids (g)	1.6	0.48	30%
Omega-6 Fatty Acids (g)	17	35.89	211%
Total Fiber (g)	21	36.9	176%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5001	10000	167%
Vitamin B6 (mg)	1.3	20.1	100	1548%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	250	2000	278%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	176	1000	880%
Vitamin K (ug)	120	472		393%
Thiamin (mg)	1.2	20.272		1689%
Riboflavin (mg)	1.3	20.754		1596%
Niacin (mg)	16	23.037	35	144%
Folate (ug)	400	647	1000	162%
Pantothenic Acid (mg)	5	20.48		410%
Biotin (ug)	30	250		833%
Choline (mg)	550	944.379	3500	172%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.22	2.5	122%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	3.544	10	394%
Iodine (ug)	150	415	1100	277%
Iron (mg)	8	25.769	45	322%
Magnesium (mg)	420	389.8		93%
Manganese (mg)	2.3	7.545	11	328%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	1.431	4	204%
Potassium (g)	3.5	3.663		105%
Selenium (ug)	55	76	400	139%
Sodium (g)	1.5	1.516	2.3	101%
Sulfur (g)	2	0.67		33%
Zinc (mg)	11	18.831	40	171%

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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	1 Oct '13
This recipe	ripter	2 Oct '13	1 Oct '13

Ketogenic mix

Nutrition Facts

Nutrient Profile: ripter's U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: ripter's U.S. government DRI, male 19-50, 1500 calories, low carb Change