Name: Australian 1500 cal ketogenic
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 120g Soy protein isolate; 55g Almond Meal (Flour); 25g Psyllium Husk; 17g Lecithin; 20g Linseed Meal (Flaxseed); 60ml Peanut Oil; 500ml Water; 18g Potassium Gluconate; 2g Calcium Carbonate; 2g MSM Sulfur; 2pill Optimum Nutrition Opti-Women Multivitamin; 1pill Omega 3 Supplement (Fish Oil); 2pill Magnesium Supplement; 2g Fenugreek Supplement; 4g Table Salt

Amount		Ingredient	$ / day	Source
120	g	Soy protein isolate	$3.00	bulk nutrients
55	g	Almond Meal (Flour)	$0.89	Coles/Woolworths
25	g	Psyllium Husk	$0.44	Coles/Woolworths
17	g	Lecithin	$0.52	Coles/Woolworths
20	g	Linseed Meal (Flaxseed)	$0.21	Coles/Woolworths
60	ml	Peanut Oil	$0.34	Coles/Woolworths
500	ml	Water	$0.00	Kitchen
18	g	Potassium Gluconate	$0.48	iherb
2	g	Calcium Carbonate	$0.03	iherb
2	g	MSM Sulfur	$0.07	bulk nutrients
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.35	iherb
1	pill	Omega 3 Supplement (Fish Oil)	$0.00	Chemist Warehouse
2	pill	Magnesium Supplement	$0.00	Chemist Warehouse
2	g	Fenugreek Supplement	$0.00	Chemist Warehouse
4	g	Table Salt	$0.00
Amounts for: Total Daily Cost:			$6.33	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

5% Carb, 33% Protein, 62% Fat

Calories1504

% Daily Values*

76%

Total Carbohydrate19g

114%

Dietary Fiber 32g

87%

Protein130g

74%

Total Fat107g

Saturated Fat16g

Monounsaturated Fat44g

Polyunsaturated Fat22g

395%

Omega-3 Fatty Acids6g

122%

Omega-6 Fatty Acids21g

Cholesterol0mg

Calcium 117%	•	Vitamin A 167%
Chloride 106%	•	Vitamin B6 1550%
Chromium 343%	•	Vitamin B12 4167%
Copper 312%	•	Vitamin C 278%
Iodine 133%	•	Vitamin D 100%
Iron 287%	•	Vitamin E 743%
Magnesium 120%	•	Vitamin K 252%
Manganese 295%	•	Thiamin 1703%
Molybdenum 156%	•	Riboflavin 1584%
Phosphorus 130%	•	Niacin 141%
Potassium 103%	•	Folate 162%
Selenium 139%	•	Pantothenic Acid 410%
Sodium 106%	•	Biotin 833%
Sulfur 100%	•	Choline 101%
Zinc 160%

* 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	Soy protein isolate	120	g	Powder	bulk nutrients	1000	$25.00	$3.00	8	434	1.6	111.60
2	Almond Meal (Flour)	55	g	Powder	Coles/Woolworths	400	$6.44	$0.89	7	319	10.9	12.04
3	Psyllium Husk	25	g	Powder	Coles/Woolworths	500	$8.73	$0.44	20	45	0.0	1.00
4	Lecithin	17	g	Powder	Coles/Woolworths	200	$6.10	$0.52	12	125	4.0	1.13
5	Linseed Meal (Flaxseed)	20	g	Powder	Coles/Woolworths	500	$5.23	$0.21	25	92	1.3	3.90
6	Peanut Oil	60	ml	Liquid	Coles/Woolworths	1000	$5.63	$0.34	17	484	0.0	0.00
7	Water	500	ml	Liquid	Kitchen	1000	$0.00	$0.00	2	0	0.0	0.00
8	Potassium Gluconate	18	g	Powder	iherb	454	$12.10	$0.48	25	0	0.0	0.00
9	Calcium Carbonate	2	g	Powder	iherb	340	$5.72	$0.03	170	0	0.0	0.00
10	MSM Sulfur	2	g	Powder	bulk nutrients	1000	$35.00	$0.07	500	0	0.0	0.00
11	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iherb	120	$21.28	$0.35	60	0	0.0	0.00
12	Omega 3 Supplement (Fish Oil)	1	pill	Pill	Chemist Warehouse	60	$0.00	$0.00	60	0	0.0	0.00
13	Magnesium Supplement	2	pill	Pill	Chemist Warehouse	180	$0.00	$0.00	90	0	0.0	0.00
14	Fenugreek Supplement	2	g	Pill	Chemist Warehouse	60	$0.00	$0.00	30	6	1.2	0.46
15	Table Salt	4	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
	Total						$131.23	$6.33		1504	19.0	130.14
	Target									2000	25.0	150.00
	% Reached									75%	76%	87%
	Safe Maximum									0	50.0	0.00
	% Max Reached									N/A	38%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	1504		75%
Carbohydrates (g)	25	19	50	76%
Protein (g)	150	130.14		87%
Total Fat (g)	144.4	107.34		74%
Saturated Fat (g)		15.97
Monounsaturated Fat (g)		44.05
Polyunsaturated Fat (g)		22.32
Omega-3 Fatty Acids (g)	1.6	6.32		395%
Omega-6 Fatty Acids (g)	17	20.76		122%
Total Fiber (g)	28	31.8		114%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5002	10000	167%
Vitamin B6 (mg)	1.3	20.2	100	1550%
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	149	1000	743%
Vitamin K (ug)	120	302		252%
Thiamin (mg)	1.2	20.436		1703%
Riboflavin (mg)	1.3	20.598		1584%
Niacin (mg)	16	22.522	35	141%
Folate (ug)	400	646	1000	162%
Pantothenic Acid (mg)	5	20.475		410%
Biotin (ug)	30	250		833%
Choline (mg)	550	554.395	3500	101%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.17	2.5	117%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.812	10	312%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	22.9783	45	287%
Magnesium (mg)	420	504.6		120%
Manganese (mg)	2.3	6.789	11	295%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	0.911	4	130%
Potassium (g)	3.5	3.621		103%
Selenium (ug)	55	77	400	139%
Sodium (g)	1.5	1.591	2.3	106%
Sulfur (g)	2	2		100%
Zinc (mg)	11	17.615	40	160%

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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	27 Aug '13
Australian ketogenic mix	sublimal	10 Sep '13	20 Nov '13
This recipe	kit	21 Nov '13	20 Nov '13
Recipes based on this one:
Aust keto snack version	lehni	4 Jul '17	19 Aug '14
Australian 1800 cal ketogenic	minnism	2 Jul '17	2 Jul '17
Patrick's Keto	PatrickRobotham	21 Dec '13	17 Dec '13

Australian 1500 cal ketogenic KetogenicVegan

Nutrition Facts

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

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Australian 1500 cal ketogenic KetogenicVegan

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