Complete Foods

Low-Cost, Low-Carb

by crepe
Last updated January 28, 2014 Copy
AmountIngredient$ / daySource
26gBob's Red Mill Chia Seeds$0.36Amazon (S)
17gPsyllium Husk Powder$0.20Amazon (S)
8gBob's Red Mill Soy Lecithin Granules$0.15Amazon (S)
5gPotassium Citrate$0.14Amazon
4gSea Salt$0.01Amazon (S)
4gOrganic Ceylon Cinnamon Powder$0.25Amazon
1gCholine Bitartrate$0.04Amazon
30mlExtra Virgin Olive Oil$0.36Amazon
1pillKirkland Signature Daily Multi$0.03Amazon
1pillNow Foods Vitamin D-3 & K-2$0.05Amazon (S)
100gOrganic Coconut Flour$0.42Amazon (S)
Amounts for:
Total Daily Cost:
$2.02Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
15% Carb, 17% Protein, 68% Fat
Calories782
% Daily Values*
116%
Total Carbohydrate23g
361%
Dietary Fiber 65g
34%
Protein26g
39%
Total Fat48g
Saturated Fat13g
Monounsaturated Fat22g
Polyunsaturated Fat11g
316%
Omega-3 Fatty Acids5g
35%
Omega-6 Fatty Acids6g
Cholesterol0mg
Calcium
44%
•Vitamin A
118%
Chloride
109%
•Vitamin B6
158%
Chromium
100%
•Vitamin B12
250%
Copper
177%
•Vitamin C
108%
Iodine
100%
•Vitamin D
233%
Iron
374%
•Vitamin E
176%
Magnesium
53%
•Vitamin K
79%
Manganese
226%
•Thiamin
144%
Molybdenum
165%
•Riboflavin
136%
Phosphorus
64%
•Niacin
143%
Potassium
67%
•Folate
135%
Selenium
144%
•Pantothenic Acid
206%
Sodium
106%
•Biotin
100%
Sulfur
19%
•Choline
120%
Zinc
121%
 
* Percent Daily Values are based on "US Gov DRI, Male 19-50, 1500 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
Bob's Red Mill Chia Seeds
26
gPowderAmazon (S)1812
$25.01
$0.36
701260.24.30
2
Psyllium Husk Powder
17
gPowderAmazon (S)1360
$15.95
$0.20
80510.00.00
3
Bob's Red Mill Soy Lecithin Granules
8
gPowderAmazon (S)1812
$33.75
$0.15
227600.60.00
4
Potassium Citrate
5
gPowderAmazon1000
$28.96
$0.14
20000.00.00
5
Sea Salt
4
gPowderAmazon (S)3628
$9.14
$0.01
90700.00.00
6
Organic Ceylon Cinnamon Powder
4
gPowderAmazon453
$27.99
$0.25
113101.10.16
7
Choline Bitartrate
1
gPowderAmazon500
$21.70
$0.04
50000.00.00
8
Extra Virgin Olive Oil
30
mlLiquidAmazon3000
$36.27
$0.36
1002430.00.00
9
Kirkland Signature Daily Multi
1
pillPillAmazon500
$16.99
$0.03
50000.00.00
10
Now Foods Vitamin D-3 & K-2
1
pillPillAmazon (S)120
$5.94
$0.05
12000.00.00
11
Organic Coconut Flour
100
gPowderAmazon (S)11340
$47.70
$0.42
11329221.321.65
Total
$269.40
$2.02
78223.226.11
Target
150020.077.00
% Reached
52%116%34%
Safe Maximum
050.00.00
% Max Reached
N/A46%N/A
Nutrient Profile: US Gov DRI, Male 19-50, 1500 calories, KetogenicChange
MacroTargetRecipeMax%
Calories (kcal)150078252%
Carbohydrates (g)2023.250116%
Protein (g)7726.1134%
Total Fat (g)1244839%
Saturated Fat (g)013.21
Monounsaturated Fat (g)021.51
Polyunsaturated Fat (g)010.96
Omega-3 Fatty Acids (g)1.65.05316%
Omega-6 Fatty Acids (g)175.9135%
Total Fiber (g)1864.9361%
Soluble Fiber (g)015
Insoluble Fiber (g)011.5
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000352610000118%
Vitamin B6 (mg)1.32.1100158%
Vitamin B12 (ug)2.46250%
Vitamin C (mg)90972000108%
Vitamin D (IU)60014004000233%
Vitamin E (IU)20351000176%
Vitamin K (ug)1209579%
Thiamin (mg)1.21.728144%
Riboflavin (mg)1.31.766136%
Niacin (mg)1622.88935143%
Folate (ug)4005391000135%
Pantothenic Acid (mg)510.314206%
Biotin (ug)3030100%
Choline (mg)550662.1833500120%
MineralsTargetRecipeMax%
Calcium (g)10.442.544%
Chloride (g)2.32.5123.6109%
Chromium (ug)3535100%
Copper (mg)0.91.58910177%
Iodine (ug)1501501100100%
Iron (mg)829.884245374%
Magnesium (mg)420221.553%
Manganese (mg)2.35.20711226%
Molybdenum (ug)45742000165%
Phosphorus (g)0.70.448464%
Potassium (g)3.52.35967%
Selenium (ug)5579400144%
Sodium (g)1.51.5852.3106%
Sulfur (g)20.3919%
Zinc (mg)1113.36440121%

No reviews yet - why not add the first one?

Add Review
Nutrient CalculatorTerms & Privacy