Name: Coconut & Oats - Keto
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 130g WPI - Natural (Unflavoured); 61g Coconut Oil; 18g Psyllium Husk; 27g Fine Powdered Oats; 4g Electrolyte Blend; 0.35g ZMA; 2pill Now Foods ADAM Multi Vit; 2pill Now Foods Ultra Omega 3; 25ml Peanut Oil; 90g Almond Meal; 4g Baking Powder; 20g Potassium Gluconate; 3g Table Salt; 25ml Macadamia Oil; 17g Lecithin

Amount		Ingredient	$ / day	Source
130	g	WPI - Natural (Unflavoured)	$3.83	Bulk Nutrients
61	g	Coconut Oil	$1.69	http://www.melbournefooddepot.com/
18	g	Psyllium Husk	$0.33	melbournefooddepot
27	g	Fine Powdered Oats	$0.21	Bulk Nutrients
4	g	Electrolyte Blend	$0.40	Bulk Nutrients
0.35	g	ZMA	$0.08	Bulk Nutrients
2	pill	Now Foods ADAM Multi Vit	$0.33	bodybuilding.com
2	pill	Now Foods Ultra Omega 3	$0.24	bodybuilding.com
25	ml	Peanut Oil	$0.14	Coles/Woolworths
90	g	Almond Meal	$1.45	Woolworths
4	g	Baking Powder	$0.08	Woolworths
20	g	Potassium Gluconate	$0.42	purebulk
3	g	Table Salt	$0.00
25	ml	Macadamia Oil	$0.52	Woolworths
17	g	Lecithin	$0.52	Coles/Woolworths
Amounts for: Total Daily Cost:			$10.25	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

5% Carb, 28% Protein, 67% Fat

Calories2223

% Daily Values*

10%

Total Carbohydrate26g

104%

Dietary Fiber 29g

178%

Protein151g

253%

Total Fat164g

Saturated Fat68g

Monounsaturated Fat61g

Polyunsaturated Fat21g

110%

Omega-3 Fatty Acids2g

120%

Omega-6 Fatty Acids20g

Cholesterol0mg

Calcium 214%	•	Vitamin A 333%
Chloride 105%	•	Vitamin B6 2429%
Chromium 343%	•	Vitamin B12 > 5000%
Copper 172%	•	Vitamin C 278%
Iodine 258%	•	Vitamin D 167%
Iron 79%	•	Vitamin E 1048%
Magnesium 199%	•	Vitamin K 247%
Manganese 189%	•	Thiamin 2089%
Molybdenum 225%	•	Riboflavin 1982%
Phosphorus 199%	•	Niacin 258%
Potassium 132%	•	Folate 107%
Selenium 368%	•	Pantothenic Acid 1004%
Sodium 117%	•	Biotin 1191%
Sulfur 0%	•	Choline 106%
Zinc 342%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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	WPI - Natural (Unflavoured)	130	g	Powder	Bulk Nutrients	2000	$59.00	$3.83	15	498	1.2	118.82
2	Coconut Oil	61	g	Liquid	http://www.melbournefooddepot.com/	1800	$50.00	$1.69	30	526	0.0	0.00
3	Psyllium Husk	18	g	Powder	melbournefooddepot	600	$11.00	$0.33	33	32	0.0	0.72
4	Fine Powdered Oats	27	g	Powder	Bulk Nutrients	5000	$39.00	$0.21	185	104	15.7	3.27
5	Electrolyte Blend	4	g	Powder	Bulk Nutrients	250	$25.00	$0.40	63	0	0.0	0.00
6	ZMA	0.35	g	Pill	Bulk Nutrients	100	$22.00	$0.08	286	0	0.0	0.00
7	Now Foods ADAM Multi Vit	2	pill	Pill	bodybuilding.com	180	$30.00	$0.33	90	0	0.0	0.00
8	Now Foods Ultra Omega 3	2	pill	Pill	bodybuilding.com	180	$22.00	$0.24	90	20	0.0	0.00
9	Peanut Oil	25	ml	Liquid	Coles/Woolworths	1000	$5.63	$0.14	40	202	0.0	0.00
10	Almond Meal	90	g	Powder	Woolworths	400	$6.44	$1.45	4	511	3.6	27.18
11	Baking Powder	4	g	Powder	Woolworths	125	$2.62	$0.08	31	2	1.1	0.00
12	Potassium Gluconate	20	g	Powder	purebulk	1000	$21.00	$0.42	50	0	0.0	0.00
13	Table Salt	3	g	Powder		100	$0.00	$0.00	33	0	0.0	0.00
14	Macadamia Oil	25	ml	Liquid	Woolworths	250	$5.15	$0.52	10	203	0.0	0.00
15	Lecithin	17	g	Powder	Coles/Woolworths	200	$6.10	$0.52	12	125	4.0	1.13
	Total						$304.94	$10.25		2223	25.5	151.12
	Target									2000	250.0	85.00
	% Reached									111%	10%	178%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2223	111%
Carbohydrates (g)	250	25.5	10%
Protein (g)	85	151.12	178%
Total Fat (g)	65	164.32	253%
Saturated Fat (g)		68.1
Monounsaturated Fat (g)		60.74
Polyunsaturated Fat (g)		20.84
Omega-3 Fatty Acids (g)	1.6	1.76	110%
Omega-6 Fatty Acids (g)	17	20.38	120%
Total Fiber (g)	28	29	104%
Soluble Fiber (g)		1.3
Insoluble Fiber (g)		10.3
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	10001	10000	333%
Vitamin B6 (mg)	1.3	31.6	100	2429%
Vitamin B12 (ug)	2.4	120		> 5000%
Vitamin C (mg)	90	250	2000	278%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	20	210	1000	1048%
Vitamin K (ug)	120	297		247%
Thiamin (mg)	1.2	25.072		2089%
Riboflavin (mg)	1.3	25.765		1982%
Niacin (mg)	16	41.3	35	258%
Folate (ug)	400	430	1000	107%
Pantothenic Acid (mg)	5	50.208		1004%
Biotin (ug)	30	357		1191%
Choline (mg)	550	581.8	3500	106%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.14	2.5	214%
Chloride (g)	2.3	2.419	3.6	105%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	1.544	10	172%
Iodine (ug)	150	386	1100	258%
Iron (mg)	8	6.3057	45	79%
Magnesium (mg)	420	837		199%
Manganese (mg)	2.3	4.349	11	189%
Molybdenum (ug)	45	101	2000	225%
Phosphorus (g)	0.7	1.396	4	199%
Potassium (g)	3.5	4.622		132%
Selenium (ug)	55	203	400	368%
Sodium (g)	1.5	1.752	2.3	117%
Sulfur (g)	2	0		0%
Zinc (mg)	11	37.6214	40	342%

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Coconut & Oats - Keto

Nutrition Facts

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

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