Name: John Keto Trial
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 50g Crytosport Whey (Vanilla); 20g Bob's Red Mill Chia Seeds; 8g Bob's Red Mill Soy Lecithin Granules; 4g Potassium Citrate; 4g Sea Salt; 1g Choline Bitartrate; 40ml Extra Virgin Olive Oil; 1pill Kirkland Signature Daily Multi; 45g Whey Protein Concentrate; 30g Bob's Red Mill Organic Golden Flaxseeds; 236.25ml Heavy Whipping Cream

Amount		Ingredient	$ / day	Source
50	g	Crytosport Whey (Vanilla)	$0.88	Costco
20	g	Bob's Red Mill Chia Seeds	$0.28	Amazon (S)
8	g	Bob's Red Mill Soy Lecithin Granules	$0.15	Amazon (S)
4	g	Potassium Citrate	$0.12	Amazon
4	g	Sea Salt	$0.01	Amazon (S)
1	g	Choline Bitartrate	$0.04	Amazon
40	ml	Extra Virgin Olive Oil	$0.48	Amazon
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
45	g	Whey Protein Concentrate	$0.69	Novus Life
30	g	Bob's Red Mill Organic Golden Flaxseeds	$0.16	Amazon (S)
236.25	ml	Heavy Whipping Cream	$0.92	Costco
Amounts for: Total Daily Cost:			$3.77	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

4% Carb, 19% Protein, 77% Fat

Calories1782

% Daily Values*

Total Carbohydrate17g

69%

Dietary Fiber 18g

74%

Protein81g

291%

Total Fat142g

Saturated Fat65g

Monounsaturated Fat30g

Polyunsaturated Fat19g

530%

Omega-3 Fatty Acids11g

1330%

Omega-6 Fatty Acids8g

Cholesterol419mg

Calcium 77%	•	Vitamin A 117%
Chloride 109%	•	Vitamin B6 186%
Chromium 100%	•	Vitamin B12 296%
Copper 164%	•	Vitamin C 101%
Iodine 158%	•	Vitamin D 67%
Iron 277%	•	Vitamin E 159%
Magnesium 94%	•	Vitamin K 46%
Manganese 156%	•	Thiamin 199%
Molybdenum 100%	•	Riboflavin 207%
Phosphorus 203%	•	Niacin 145%
Potassium 77%	•	Folate 172%
Selenium 156%	•	Pantothenic Acid 256%
Sodium 131%	•	Biotin 100%
Sulfur 184%	•	Choline 141%
Zinc 145%

* Percent Daily Values are based on "johntniman's QuidNYC's DRI for Him: Male, 31-50". 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	Crytosport Whey (Vanilla)	50	g	Powder	Costco	2722	$47.99	$0.88	54	194	4.2	37.50
2	Bob's Red Mill Chia Seeds	20	g	Powder	Amazon (S)	1812	$25.01	$0.28	91	97	0.2	3.31
3	Bob's Red Mill Soy Lecithin Granules	8	g	Powder	Amazon (S)	1812	$33.75	$0.15	227	60	0.6	0.00
4	Potassium Citrate	4	g	Powder	Amazon	1000	$28.96	$0.12	250	0	0.0	0.00
5	Sea Salt	4	g	Powder	Amazon (S)	3628	$9.14	$0.01	907	0	0.0	0.00
6	Choline Bitartrate	1	g	Powder	Amazon	500	$21.70	$0.04	500	0	0.0	0.00
7	Extra Virgin Olive Oil	40	ml	Liquid	Amazon	3000	$36.27	$0.48	75	325	0.0	0.00
8	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
9	Whey Protein Concentrate	45	g	Powder	Novus Life	4536	$69.95	$0.69	101	158	2.8	35.16
10	Bob's Red Mill Organic Golden Flaxseeds	30	g	Powder	Amazon (S)	2720	$14.33	$0.16	91	160	8.7	5.49
11	Heavy Whipping Cream	236.25	ml	Liquid	Costco	1890	$7.39	$0.92	8	788	0.0	0.00
	Total						$311.48	$3.77		1782	16.5	81.45
	Target									1767	221.0	110.00
	% Reached									101%	7%	74%
	Safe Maximum									1850	0.0	101.00
	% Max Reached									96%	N/A	81%

Macro	Target	Recipe	Max	%
Calories (kcal)	1767	1782	1850	101%
Carbohydrates (g)	221	16.5		7%
Protein (g)	110	81.45	101	74%
Total Fat (g)	49	142.44		291%
Saturated Fat (g)	0	65
Monounsaturated Fat (g)	0	30.02
Polyunsaturated Fat (g)	2.68	19.16	21	715%
Omega-3 Fatty Acids (g)	2.06	10.91		530%
Omega-6 Fatty Acids (g)	0.62	8.25		1330%
Total Fiber (g)	25.9	17.8		69%
Soluble Fiber (g)	0	3.8
Insoluble Fiber (g)	0	12.6
Cholesterol (mg)	0	419.422

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3511	10000	117%
Vitamin B6 (mg)	1.3	2.4	200	186%
Vitamin B12 (ug)	2.4	7.1		296%
Vitamin C (mg)	90	91	2000	101%
Vitamin D (IU)	600	400	4000	67%
Vitamin E (IU)	22.5	36	1500	159%
Vitamin K (ug)	120	56		46%
Thiamin (mg)	1.2	2.391		199%
Riboflavin (mg)	1.3	2.69		207%
Niacin (mg)	16	23.201	3000	145%
Folate (ug)	320	551	1000	172%
Pantothenic Acid (mg)	5	12.778		256%
Biotin (ug)	30	30		100%
Choline (mg)	550	774.52	3500	141%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.77	2.5	77%
Chloride (g)	2.3	2.512	3.6	109%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.473	10	164%
Iodine (ug)	95	150	1100	158%
Iron (mg)	8	22.1371	45	277%
Magnesium (mg)	420	395.7		94%
Manganese (mg)	2.3	3.589	11	156%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.58	1.179	4	203%
Potassium (g)	2.7	2.071		77%
Selenium (ug)	55	86	400	156%
Sodium (g)	1.5	1.96	2.3	131%
Sulfur (g)	1.235	2.27		184%
Zinc (mg)	11	15.999	40	145%

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John Keto Trial

Nutrition Facts

Nutrient Profile: johntniman's QuidNYC's DRI for Him: Male, 31-50Change

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Nutrient Profile: johntniman's QuidNYC's DRI for Him: Male, 31-50 Change