Name: Keto-Variante
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 117g Pea Protein Powder; 90g Whey protein isolate; 91g Ultra Fine Scottish Oats; 55g Maltodextrin (from corn); 30g Leinsamen geschrotet; 33g Sunflower Oil; 16g Kakaopulver; 17g Flaxseed Meal; 5g Coconut Oil; 0.04g Algenpulver; 2g MSM; 1.33g Choline bitartrate; 1g Calciumcarbonat; 3pill Peak Vitamins; 1pill Sanct Bernhard Vitamin-D-Mono-Tabletten; 5g Kaliumchlorid; 0.05g Nutrisorb Trace Minerals

Amount		Ingredient	€ / day	Source
117	g	Pea Protein Powder	€0.89	Bulkpowders
90	g	Whey protein isolate	€2.14	Amazon
91	g	Ultra Fine Scottish Oats	€0.20	Bulk Powders
55	g	Maltodextrin (from corn)	€0.33	iHerb
30	g	Leinsamen geschrotet	€0.13	Alnatura
33	g	Sunflower Oil	€0.05	Supermarket
16	g	Kakaopulver	€0.17	Amazon DE
17	g	Flaxseed Meal	€0.16	Amazon UK
5	g	Coconut Oil	€0.06	Swanson
0.04	g	Algenpulver	€0.00	superfoodforyou
2	g	MSM	€0.03	Amazon DE
1.33	g	Choline bitartrate	€0.06	BulkPowders
1	g	Calciumcarbonat	€0.01	Amazon DE
3	pill	Peak Vitamins	€0.07	Amazon DE
1	pill	Sanct Bernhard Vitamin-D-Mono-Tabletten	€0.04	Amazon DE
5	g	Kaliumchlorid	€0.05	Amazon DE
0.05	g	Nutrisorb Trace Minerals	€0.04	biocare.co.uk
Amounts for: Total Daily Cost:			€4.44	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

25% Carb, 40% Protein, 35% Fat

Calories1988

% Daily Values*

101%

Total Carbohydrate123g

112%

Dietary Fiber 31g

101%

Protein198g

100%

Total Fat76g

Saturated Fat11g

Monounsaturated Fat24g

Polyunsaturated Fat24g

378%

Omega-3 Fatty Acids11g

148%

Omega-6 Fatty Acids25g

Cholesterol31mg

Calcium 127%	•	Vitamin A 120%
Chloride 109%	•	Vitamin B6 180%
Chromium 106%	•	Vitamin B12 150%
Copper 136%	•	Vitamin C 134%
Iodine 143%	•	Vitamin D 117%
Iron 119%	•	Vitamin E 212%
Magnesium 112%	•	Vitamin K 96%
Manganese 141%	•	Thiamin 201%
Molybdenum 100%	•	Riboflavin 159%
Phosphorus 108%	•	Niacin 161%
Potassium 102%	•	Folate 87%
Selenium 103%	•	Pantothenic Acid 151%
Sodium 91%	•	Biotin 150%
Sulfur 100%	•	Choline 106%
Zinc 94%

* Percent Daily Values are based on "vkartmann's Keto US DRI Male & Female (31-50) / EU EFSA Adult, 2100 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	Pea Protein Powder	117	g	Powder	Bulkpowders	2500	€18.99	€0.89	21	461	3.5	99.27
2	Whey protein isolate	90	g	Powder	Amazon	2270	€53.99	€2.14	25	367	9.2	73.47
3	Ultra Fine Scottish Oats	91	g	Powder	Bulk Powders	2500	€5.49	€0.20	27	329	55.6	10.01
4	Maltodextrin (from corn)	55	g	Powder	iHerb	5450	€32.88	€0.33	99	209	51.7	0.00
5	Leinsamen geschrotet	30	g	Powder	Alnatura	400	€1.75	€0.13	13	142	0.0	7.20
6	Sunflower Oil	33	g	Liquid	Supermarket	2750	€4.50	€0.05	83	292	0.0	0.00
7	Kakaopulver	16	g	Powder	Amazon DE	750	€8.08	€0.17	47	49	2.7	3.89
8	Flaxseed Meal	17	g	Powder	Amazon UK	850	€8.00	€0.16	50	97	0.3	3.72
9	Coconut Oil	5	g	Paste	Swanson	1530	€18.99	€0.06	306	43	0.0	0.00
10	Algenpulver	0.04	g	Powder	superfoodforyou	250	€14.95	€0.00	6250	0	0.0	0.01
11	MSM	2	g	Powder	Amazon DE	1000	€12.90	€0.03	500	0	0.0	0.00
12	Choline bitartrate	1.33	g	Powder	BulkPowders	100	€4.50	€0.06	75	0	0.0	0.00
13	Calciumcarbonat	1	g	Powder	Amazon DE	500	€3.76	€0.01	500	0	0.0	0.00
14	Peak Vitamins	3	pill	Pill	Amazon DE	240	€5.99	€0.07	80	0	0.0	0.00
15	Sanct Bernhard Vitamin-D-Mono-Tabletten	1	pill	Pill	Amazon DE	250	€10.10	€0.04	250	0	0.0	0.00
16	Kaliumchlorid	5	g	Powder	Amazon DE	1000	€9.90	€0.05	200	0	0.0	0.00
17	Nutrisorb Trace Minerals	0.05	g	Liquid	biocare.co.uk	15	€12.68	€0.04	300	0	0.0	0.00
	Total						€227.45	€4.44		1988	123.0	197.57
	Target									1958	122.0	196.00
	% Reached									102%	101%	101%
	Safe Maximum									2200	50.0	0.00
	% Max Reached									90%	246%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1958	1988	2200	102%
Carbohydrates (g)	122	123	50	101%
Protein (g)	196	197.57		101%
Total Fat (g)	76	75.78		100%
Saturated Fat (g)	0	10.64
Monounsaturated Fat (g)	0	24.02
Polyunsaturated Fat (g)	0	24.36
Omega-3 Fatty Acids (g)	3	11.33		378%
Omega-6 Fatty Acids (g)	17	25.21		148%
Total Fiber (g)	28	31.4		112%
Soluble Fiber (g)	0	3.6
Insoluble Fiber (g)	0	10.8
Cholesterol (mg)	0	30.612

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	3999	10000	120%
Vitamin B6 (mg)	1.3	2.3	25	180%
Vitamin B12 (ug)	2.5	3.8		150%
Vitamin C (mg)	90	120	2000	134%
Vitamin D (IU)	600	700	2000	117%
Vitamin E (IU)	22.5	48	450	212%
Vitamin K (ug)	120	115		96%
Thiamin (mg)	1.2	2.414		201%
Riboflavin (mg)	1.4	2.233		159%
Niacin (mg)	16	25.807	35	161%
Folate (ug)	400	346	1000	87%
Pantothenic Acid (mg)	6	9.041		151%
Biotin (ug)	50	75		150%
Choline (mg)	550	584.224	3500	106%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.27	2.5	127%
Chloride (g)	2.3	2.496	3.6	109%
Chromium (ug)	40	43		106%
Copper (mg)	1	1.356	10	136%
Iodine (ug)	150	215	600	143%
Iron (mg)	18	21.4552	45	119%
Magnesium (mg)	420	469.4		112%
Manganese (mg)	2.3	3.254	11	141%
Molybdenum (ug)	50	50	600	100%
Phosphorus (g)	0.7	0.753	4	108%
Potassium (g)	3.5	3.574		102%
Selenium (ug)	55	57	300	103%
Sodium (g)	1.5	1.368	2.3	91%
Sulfur (g)	2	2		100%
Zinc (mg)	11	10.3756	25	94%

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Keto-Variante

Nutrition Facts

Nutrient Profile: vkartmann's Keto US DRI Male & Female (31-50) / EU EFSA Adult, 2100 CaloriesChange

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Nutrient Profile: vkartmann's Keto US DRI Male & Female (31-50) / EU EFSA Adult, 2100 Calories Change