Name: P_stAR's keto
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 180g Whey protein concentrate; 25g Lecithin; 18g Psyllium Husk Powder; 10g Chia Seeds; 10g Cocoa Powder; 7g Potassium Chloride; 4g Iodised Salt; 1.5g Stevia Powder; 1g Choline Bitartrate (Primaforce); 0.5g Xanthan Gum; 2pill Optimum Nutrition Opti-Women Multivitamin; 10ml MCT Oil; 31ml Lupi Olive Oil Extra Virgin

Amount		Ingredient	$ / day	Source
180	g	Whey protein concentrate	$6.12	Puretein Protein Powder
25	g	Lecithin	$0.76	Supermarket
18	g	Psyllium Husk Powder	$0.80	Countdown
10	g	Chia Seeds	$0.34	Countdown
10	g	Cocoa Powder	$0.15	Bin Inn / Supermarket
7	g	Potassium Chloride	$0.16	iHerb
4	g	Iodised Salt	$0.01	Supermarket
1.5	g	Stevia Powder	$0.13	Countdown
1	g	Choline Bitartrate (Primaforce)	$0.11	iHerb
0.5	g	Xanthan Gum	$0.02	iHerb
2	pill	Optimum Nutrition Opti-Women Multivitamin	$1.03	punch supplements
10	ml	MCT Oil	$0.24	Amazon
31	ml	Lupi Olive Oil Extra Virgin	$0.37	Supermarket
Amounts for: Total Daily Cost:			$10.24	Add Ingredients to Amazon Cart

Just a copy of "Joshua Fuel" by Axcho.

All I've done is found the ingredients for NZ buyers.

iherb.com and a1supplements.com Will both ship to NZ

Nutrition Facts

Amount Per Day

12% Carb, 42% Protein, 46% Fat

Calories1404

% Daily Values*

144%

Total Carbohydrate43g

76%

Dietary Fiber 21g

103%

Protein149g

85%

Total Fat73g

Saturated Fat27g

Monounsaturated Fat16g

Polyunsaturated Fat13g

86%

Omega-3 Fatty Acids2g

1603%

Omega-6 Fatty Acids11g

Cholesterol396mg

Calcium 105%	•	Vitamin A 171%
Chloride 104%	•	Vitamin B6 1538%
Chromium 343%	•	Vitamin B12 4167%
Copper 275%	•	Vitamin C 278%
Iodine 259%	•	Vitamin D 150%
Iron 297%	•	Vitamin E 637%
Magnesium 106%	•	Vitamin K 328%
Manganese 246%	•	Thiamin 1673%
Molybdenum 156%	•	Riboflavin 1541%
Phosphorus 181%	•	Niacin 132%
Potassium 146%	•	Folate 152%
Selenium 140%	•	Pantothenic Acid 401%
Sodium 125%	•	Biotin 833%
Sulfur 5%	•	Choline 379%
Zinc 147%

* Percent Daily Values are based on "pstar's 5/40/50 ". 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	Whey protein concentrate	180	g	Powder	Puretein Protein Powder	1000	$34.00	$6.12	6	747	11.0	143.64
2	Lecithin	25	g	Powder	Supermarket	200	$6.10	$0.76	8	183	5.8	1.67
3	Psyllium Husk Powder	18	g	Powder	Countdown	180	$7.99	$0.80	10	68	16.0	0.00
4	Chia Seeds	10	g	Powder	Countdown	1000	$33.90	$0.34	100	49	4.2	1.65
5	Cocoa Powder	10	g	Powder	Bin Inn / Supermarket	1000	$15.50	$0.15	100	23	5.8	1.96
6	Potassium Chloride	7	g	Powder	iHerb	227	$5.18	$0.16	32	0	0.0	0.00
7	Iodised Salt	4	g	Powder	Supermarket	2000	$2.77	$0.01	500	0	0.0	0.00
8	Stevia Powder	1.5	g	Powder	Countdown	500	$42.96	$0.13	333	0	0.0	0.00
9	Choline Bitartrate (Primaforce)	1	g	Powder	iHerb	250	$26.62	$0.11	250	0	0.0	0.00
10	Xanthan Gum	0.5	g	Powder	iHerb	170	$7.93	$0.02	340	2	0.4	0.00
11	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	punch supplements	120	$61.95	$1.03	60	0	0.0	0.00
12	MCT Oil	10	ml	Liquid	Amazon	946	$22.68	$0.24	95	67	0.0	0.00
13	Lupi Olive Oil Extra Virgin	31	ml	Liquid	Supermarket	500	$5.99	$0.37	16	266	0.0	0.00
	Total						$273.57	$10.24		1404	43.2	148.92
	Target									1400	30.0	145.00
	% Reached									100%	144%	103%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1400	1404		100%
Carbohydrates (g)	30	43.2		144%
Protein (g)	145	148.92		103%
Total Fat (g)	85	72.57		85%
Saturated Fat (g)	0	27.08
Monounsaturated Fat (g)	0	15.53
Polyunsaturated Fat (g)	0	12.59	22.22
Omega-3 Fatty Acids (g)	2.22	1.92		86%
Omega-6 Fatty Acids (g)	0.67	10.74		1603%
Total Fiber (g)	28	21.2		76%
Soluble Fiber (g)	0	0.9
Insoluble Fiber (g)	0	3.6
Cholesterol (mg)	0	396

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5142	10000	171%
Vitamin B6 (mg)	1.3	20	100	1538%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	250	2000	278%
Vitamin D (IU)	400	600	4000	150%
Vitamin E (IU)	20	127	1000	637%
Vitamin K (ug)	120	393		328%
Thiamin (mg)	1.2	20.072		1673%
Riboflavin (mg)	1.3	20.037		1541%
Niacin (mg)	16	21.103	35	132%
Folate (ug)	400	608	1000	152%
Pantothenic Acid (mg)	5	20.03		401%
Biotin (ug)	30	250		833%
Choline (mg)	550	2084.533	3500	379%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.05	2.5	105%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.472	10	275%
Iodine (ug)	150	388	1100	259%
Iron (mg)	8	23.7727	45	297%
Magnesium (mg)	420	446.4		106%
Manganese (mg)	2.3	5.652	11	246%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	1.269	4	181%
Potassium (g)	3.5	5.107		146%
Selenium (ug)	55	77	400	140%
Sodium (g)	1.5	1.873	2.3	125%
Sulfur (g)	2	0.1		5%
Zinc (mg)	11	16.138	40	147%

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P_stAR's keto

Nutrition Facts

Nutrient Profile: pstar's 5/40/50 Change

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