Name: My Public Ketofood
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 60g Organic Coconut Flour; 50g NutraBio "Java" Whey Protein Isolate (x4); 25g Whey Protein Isolate (Unflavored); 28g Bob's Red Mill Chia Seeds; 22g Dutch Process Cocoa Powder; 8g Bob's Red Mill Soy Lecithin Granules; 4g Organic Ceylon Cinnamon Powder; 4g Iodized Sea Salt; 4g Potassium Citrate; 4g Calcium & Magnesium Citrate; 1g Choline Bitartrate; 0.1g Ascorbic Acid; 59.14ml Extra Virgin Olive Oil; 44.36ml MCT Oil (x3); 1500ml Tap Water; 1pill Now Foods Vitamin D-3 & K-2; 3portion Egg, whole, raw, fresh (Large)

Amount		Ingredient	$ / day	Source
60	g	Organic Coconut Flour	$0.52	Amazon (S)
50	g	NutraBio "Java" Whey Protein Isolate (x4)	$1.65	NutraBio
25	g	Whey Protein Isolate (Unflavored)	$0.72	Amazon (S)
28	g	Bob's Red Mill Chia Seeds	$0.43	Amazon (S)
22	g	Dutch Process Cocoa Powder	$0.39	Amazon (S)
8	g	Bob's Red Mill Soy Lecithin Granules	$0.15	Amazon (S)
4	g	Organic Ceylon Cinnamon Powder	$0.23	Amazon
4	g	Iodized Sea Salt	$0.01	Local
4	g	Potassium Citrate	$0.20	Amazon
4	g	Calcium & Magnesium Citrate	$0.16	Amazon
1	g	Choline Bitartrate	$0.04	Amazon
0.1	g	Ascorbic Acid	$0.01	Amazon
59.14	ml	Extra Virgin Olive Oil	$0.65	Amazon
44.36	ml	MCT Oil (x3)	$0.62	Amazon
1500	ml	Tap Water	$0.00	Tap
1	pill	Now Foods Vitamin D-3 & K-2	$0.05	Amazon (S)
3	portion	Egg, whole, raw, fresh (Large)	$0.50	Local
Amounts for: Total Daily Cost:			$6.33	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

6% Carb, 24% Protein, 70% Fat

Calories1741

% Daily Values*

Total Carbohydrate26g

167%

Dietary Fiber 43g

105%

Protein104g

Total Fat132g

Saturated Fat58g

Monounsaturated Fat42g

Polyunsaturated Fat14g

278%

Omega-3 Fatty Acids6g

1681%

Omega-6 Fatty Acids10g

Cholesterol636mg

Calcium 111%	•	Vitamin A 134%
Chloride 106%	•	Vitamin B6 > 5210%
Chromium 170%	•	Vitamin B12 > 34673%
Copper 398%	•	Vitamin C 160%
Iodine 268%	•	Vitamin D 238%
Iron 136%	•	Vitamin E 122%
Magnesium 166%	•	Vitamin K 115%
Manganese 140%	•	Thiamin 100%
Molybdenum 187%	•	Riboflavin 142%
Phosphorus 175%	•	Niacin 101%
Potassium 114%	•	Folate 114%
Selenium 212%	•	Pantothenic Acid 175%
Sodium 128%	•	Biotin 496%
Sulfur 304%	•	Choline 199%
Zinc 135%

* Percent Daily Values are based on "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	Organic Coconut Flour	60	g	Powder	Amazon (S)	1812	$15.69	$0.52	30	175	12.8	12.99
2	NutraBio "Java" Whey Protein Isolate (x4)	50	g	Powder	NutraBio	907	$29.99	$1.65	18	182	1.7	41.31
3	Whey Protein Isolate (Unflavored)	25	g	Powder	Amazon (S)	2268	$64.99	$0.72	91	95	0.8	22.32
4	Bob's Red Mill Chia Seeds	28	g	Powder	Amazon (S)	1812	$27.96	$0.43	65	136	0.3	4.63
5	Dutch Process Cocoa Powder	22	g	Powder	Amazon (S)	700	$12.29	$0.39	32	48	6.3	3.98
6	Bob's Red Mill Soy Lecithin Granules	8	g	Powder	Amazon (S)	1812	$34.84	$0.15	227	60	0.6	0.00
7	Organic Ceylon Cinnamon Powder	4	g	Powder	Amazon	453	$25.99	$0.23	113	10	2.0	0.16
8	Iodized Sea Salt	4	g	Powder	Local	737	$2.19	$0.01	184	0	0.0	0.00
9	Potassium Citrate	4	g	Powder	Amazon	500	$24.96	$0.20	125	0	0.0	0.00
10	Calcium & Magnesium Citrate	4	g	Powder	Amazon	227	$8.97	$0.16	57	0	0.0	0.00
11	Choline Bitartrate	1	g	Powder	Amazon	500	$21.70	$0.04	500	0	0.0	0.00
12	Ascorbic Acid	0.1	g	Powder	Amazon	100	$8.96	$0.01	1000	0	0.0	0.00
13	Extra Virgin Olive Oil	59.14	ml	Liquid	Amazon	1000	$10.99	$0.65	17	480	0.0	0.00
14	MCT Oil (x3)	44.36	ml	Liquid	Amazon	1892	$26.58	$0.62	43	342	0.0	0.00
15	Tap Water	1500	ml	Liquid	Tap	0	$0.00	$0.00	0	0	0.0	0.00
16	Now Foods Vitamin D-3 & K-2	1	pill	Pill	Amazon (S)	120	$5.94	$0.05	120	0	0.0	0.00
17	Egg, whole, raw, fresh (Large)	3	portion	Liquid	Local	12	$1.99	$0.50	4	213	1.2	18.90
	Total						$324.03	$6.33		1741	25.6	104.29
	Target									1700	0.0	99.00
	% Reached									102%		105%
	Safe Maximum									1850	0.0	101.00
	% Max Reached									94%		103%

Macro	Target	Recipe	Max	%
Calories (kcal)	1700	1741	1850	102%
Carbohydrates (g)	0	25.6
Protein (g)	99	104.29	101	105%
Total Fat (g)	0	132.17
Saturated Fat (g)	0	57.64
Monounsaturated Fat (g)	0	41.93
Polyunsaturated Fat (g)	2.68	14.31	21	534%
Omega-3 Fatty Acids (g)	2.06	5.72		278%
Omega-6 Fatty Acids (g)	0.62	10.42		1681%
Total Fiber (g)	25.9	43.3		167%
Soluble Fiber (g)	0	5.3
Insoluble Fiber (g)	0	38
Cholesterol (mg)	0	636

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4011	10000	134%
Vitamin B6 (mg)	1.3	67.7	200	> 5000%
Vitamin B12 (ug)	2.4	832.2		> 5000%
Vitamin C (mg)	90	144	2000	160%
Vitamin D (IU)	600	1429	4000	238%
Vitamin E (IU)	22.5	27	1500	122%
Vitamin K (ug)	120	139		115%
Thiamin (mg)	1.2	1.2		100%
Riboflavin (mg)	1.3	1.852		142%
Niacin (mg)	16	16.199	3000	101%
Folate (ug)	320	364	1000	114%
Pantothenic Acid (mg)	5	8.761		175%
Biotin (ug)	30	149		496%
Choline (mg)	550	1094.181	3500	199%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.11	2.5	111%
Chloride (g)	2.3	2.44	3.6	106%
Chromium (ug)	35	59		170%
Copper (mg)	0.9	3.58	10	398%
Iodine (ug)	95	254	1100	268%
Iron (mg)	8	10.8983	45	136%
Magnesium (mg)	420	696.7		166%
Manganese (mg)	2.3	3.229	11	140%
Molybdenum (ug)	45	84	2000	187%
Phosphorus (g)	0.58	1.015	4	175%
Potassium (g)	2.7	3.073		114%
Selenium (ug)	55	117	400	212%
Sodium (g)	1.5	1.927	2.3	128%
Sulfur (g)	1.235	3.75		304%
Zinc (mg)	11	14.8326	40	135%

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My Public Ketofood

Nutrition Facts

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

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