Name: Tiny Female Maintanence, 1500 calorie, Milk Base (Based on QuidNYC's Ketofood)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 70g Organic Coconut Flour; 60g Whey Protein Isolate (Unflavored); 18g Bob's Red Mill Chia Seeds; 18g Navitas Naturals Organic Raw Cacao; 6g Bob's Red Mill Soy Lecithin Granules; 3g Organic Ceylon Cinnamon Powder; 4g Sea Salt; 7.5g Potassium Citrate; 1g Choline Bitartrate; 25ml Extra Virgin Olive Oil; 15ml MCT Oil; 1pill Kirkland Signature Daily Multi; 600ml Whole Milk; 1pill NOW Vitamin K

Amount		Ingredient	$ / day	Source
70	g	Organic Coconut Flour	$0.29	Amazon (S)
60	g	Whey Protein Isolate (Unflavored)	$1.46	Amazon (S)
18	g	Bob's Red Mill Chia Seeds	$0.25	Amazon (S)
18	g	Navitas Naturals Organic Raw Cacao	$0.49	Amazon (S)
6	g	Bob's Red Mill Soy Lecithin Granules	$0.11	Amazon (S)
3	g	Organic Ceylon Cinnamon Powder	$0.19	Amazon
4	g	Sea Salt	$0.01	Amazon (S)
7.5	g	Potassium Citrate	$0.22	Amazon
1	g	Choline Bitartrate	$0.04	Amazon
25	ml	Extra Virgin Olive Oil	$0.30	Amazon
15	ml	MCT Oil	$0.28	Amazon
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
600	ml	Whole Milk	$0.60	Grocer
1	pill	NOW Vitamin K	$0.07	Amazon
Amounts for: Total Daily Cost:			$4.35	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

17% Carb, 30% Protein, 53% Fat

Calories1308

% Daily Values*

261%

Total Carbohydrate52g

168%

Dietary Fiber 42g

105%

Protein95g

125%

Total Fat75g

Saturated Fat37g

Monounsaturated Fat24g

Polyunsaturated Fat9g

Omega-3 Fatty Acids4g

Omega-6 Fatty Acids5g

Cholesterol69mg

Calcium 151%	•	Vitamin A 886%
Chloride 109%	•	Vitamin B6 231%
Chromium 140%	•	Vitamin B12 452%
Copper 320%	•	Vitamin C 152%
Iodine 100%	•	Vitamin D 119%
Iron 139%	•	Vitamin E 131%
Magnesium 154%	•	Vitamin K 195%
Manganese 283%	•	Thiamin 221%
Molybdenum 145%	•	Riboflavin 315%
Phosphorus 192%	•	Niacin 214%
Potassium 101%	•	Folate 176%
Selenium 221%	•	Pantothenic Acid 321%
Sodium 138%	•	Biotin 100%
Sulfur 155%	•	Choline 173%
Zinc 267%

* Percent Daily Values are based on "addy's U.S. government DRI, female 19-30, Sedentary, Non-Lactating". 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	Organic Coconut Flour	70	g	Powder	Amazon (S)	11340	$47.70	$0.29	162	204	14.9	15.15
2	Whey Protein Isolate (Unflavored)	60	g	Powder	Amazon (S)	2268	$55.24	$1.46	38	228	1.8	53.57
3	Bob's Red Mill Chia Seeds	18	g	Powder	Amazon (S)	1812	$25.01	$0.25	101	87	0.2	2.98
4	Navitas Naturals Organic Raw Cacao	18	g	Powder	Amazon (S)	908	$24.73	$0.49	50	41	4.4	3.53
5	Bob's Red Mill Soy Lecithin Granules	6	g	Powder	Amazon (S)	1812	$33.75	$0.11	302	45	0.5	0.00
6	Organic Ceylon Cinnamon Powder	3	g	Powder	Amazon	453	$27.99	$0.19	151	7	0.8	0.12
7	Sea Salt	4	g	Powder	Amazon (S)	3628	$9.14	$0.01	907	0	0.0	0.00
8	Potassium Citrate	7.5	g	Powder	Amazon	1000	$28.96	$0.22	133	0	0.0	0.00
9	Choline Bitartrate	1	g	Powder	Amazon	500	$21.70	$0.04	500	0	0.0	0.00
10	Extra Virgin Olive Oil	25	ml	Liquid	Amazon	3000	$36.27	$0.30	120	203	0.0	0.00
11	MCT Oil	15	ml	Liquid	Amazon	2838	$53.90	$0.28	189	116	0.0	0.00
12	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
13	Whole Milk	600	ml	Liquid	Grocer	1000	$1.00	$0.60	2	377	29.6	19.44
14	NOW Vitamin K	1	pill	Pill	Amazon	100	$6.90	$0.07	100	0	0.0	0.00
	Total						$389.28	$4.35		1308	52.2	94.79
	Target									1146	20.0	90.00
	% Reached									114%	261%	105%
	Safe Maximum									0	60.0	120.00
	% Max Reached									N/A	87%	79%

Macro	Target	Recipe	Max	%
Calories (kcal)	1146	1308		114%
Carbohydrates (g)	20	52.2	60	261%
Protein (g)	90	94.79	120	105%
Total Fat (g)	60	74.82		125%
Saturated Fat (g)	0	37.3
Monounsaturated Fat (g)	0	23.71
Polyunsaturated Fat (g)	0	9.4
Omega-3 Fatty Acids (g)	0	4.02
Omega-6 Fatty Acids (g)	0	5.38
Total Fiber (g)	25	41.9		168%
Soluble Fiber (g)	0	2.8
Insoluble Fiber (g)	0	12.2
Cholesterol (mg)	0	69

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	6202	10000	886%
Vitamin B6 (mg)	1.3	3	100	231%
Vitamin B12 (ug)	2.4	10.9		452%
Vitamin C (mg)	75	114	2000	152%
Vitamin D (IU)	600	715	4000	119%
Vitamin E (IU)	30	39	1000	131%
Vitamin K (ug)	90	176		195%
Thiamin (mg)	1.1	2.436		221%
Riboflavin (mg)	1.1	3.462		315%
Niacin (mg)	14	29.977	35	214%
Folate (ug)	400	704	1000	176%
Pantothenic Acid (mg)	5	16.035		321%
Biotin (ug)	30	30		100%
Choline (mg)	425	733.199	3500	173%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.51	2.5	151%
Chloride (g)	2.3	2.512	3.6	109%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	2.881	10	320%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	25.0795	45	139%
Magnesium (mg)	310	475.9		154%
Manganese (mg)	1.8	5.09	11	283%
Molybdenum (ug)	45	65	2000	145%
Phosphorus (g)	0.7	1.345	4	192%
Potassium (g)	4.7	4.729		101%
Selenium (ug)	55	122	400	221%
Sodium (g)	1.5	2.07	2.3	138%
Sulfur (g)	2	3.11		155%
Zinc (mg)	8	21.3871	40	267%

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Parent Recipes:	Author	Last Updated	Created
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This recipe	addy	7 May '14	2 May '14

Tiny Female Maintanence, 1500 calorie, Milk Base (Based on QuidNYC's Ketofood) Ketogenic

Nutrition Facts

Nutrient Profile: addy's U.S. government DRI, female 19-30, Sedentary, Non-Lactating Change

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Tiny Female Maintanence, 1500 calorie, Milk Base (Based on QuidNYC's Ketofood) Ketogenic

Nutrition Facts

Nutrient Profile: addy's U.S. government DRI, female 19-30, Sedentary, Non-LactatingChange

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Nutrient Profile: addy's U.S. government DRI, female 19-30, Sedentary, Non-Lactating Change