Name: Aust keto snack version
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 90g Protein (WPI) (Chocolate); 55g Almond Meal (Flour); 15g Psyllium Husk; 650ml Water; 2pill Optimum Nutrition Opti-Women Multivitamin; 7g Potassium Gluconate; 2g Calcium Carbonate; 2g MSM Sulfur; 1pill Magnesium Supplement; 1g Fenugreek Supplement; 0g Table Salt; 2.5g Stevia; 15g erythritol; 0.112g Vitamin D Supplement; 5g Hershey's Cocoa Powder - Special Dark; 45ml Heavy Whipping Cream (USDA values); 7.5g Lecithin

Amount		Ingredient	$ / day	Source
90	g	Protein (WPI) (Chocolate)	$2.68	bulk nutrients
55	g	Almond Meal (Flour)	$1.28	Coles/Woolworths
15	g	Psyllium Husk	$0.26	Coles/Woolworths
650	ml	Water	$0.00	Kitchen
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.35	iherb
7	g	Potassium Gluconate	$0.19	iherb
2	g	Calcium Carbonate	$0.03	iherb
2	g	MSM Sulfur	$0.07	bulk nutrients
1	pill	Magnesium Supplement	$0.00	Chemist Warehouse
1	g	Fenugreek Supplement	$0.00	Chemist Warehouse
0	g	Table Salt	$0.00
2.5	g	Stevia	$0.09	Amazon
15	g	erythritol	$0.19
0.112	g	Vitamin D Supplement	$0.01	iherb
5	g	Hershey's Cocoa Powder - Special Dark	$0.07	Amazon
45	ml	Heavy Whipping Cream (USDA values)	$0.22	Costco/Sams/any grocery store
7.5	g	Lecithin	$0.13	DM
Amounts for: Total Daily Cost:			$5.58	Add Ingredients to Amazon Cart

Makes approx. 3 serves, intended as a meal replacement for breakfast or lunch only and not a complete diet.

Nutrition Facts

Amount Per Day

8% Carb, 41% Protein, 51% Fat

Calories912

% Daily Values*

19%

Total Carbohydrate18g

80%

Dietary Fiber 20g

62%

Protein94g

90%

Total Fat53g

Saturated Fat14g

Monounsaturated Fat23g

Polyunsaturated Fat10g

Omega-3 Fatty Acids0.24g

Omega-6 Fatty Acids0.38g

Cholesterol62mg

Calcium 113%	•	Vitamin A 730%
Chloride 0%	•	Vitamin B6 1544%
Chromium 480%	•	Vitamin B12 4170%
Copper 285%	•	Vitamin C 334%
Iodine 133%	•	Vitamin D 167%
Iron 123%	•	Vitamin E 406%
Magnesium 106%	•	Vitamin K 90%
Manganese 349%	•	Thiamin 1829%
Molybdenum 156%	•	Riboflavin 1873%
Phosphorus 42%	•	Niacin 156%
Potassium 32%	•	Folate 157%
Selenium 130%	•	Pantothenic Acid 408%
Sodium 8%	•	Biotin 833%
Sulfur 102%	•	Choline 9%
Zinc 210%

* Percent Daily Values are based on "lehni'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	Protein (WPI) (Chocolate)	90	g	Powder	bulk nutrients	5000	$149.00	$2.68	56	338	1.5	78.93
2	Almond Meal (Flour)	55	g	Powder	Coles/Woolworths	400	$9.28	$1.28	7	319	10.9	12.04
3	Psyllium Husk	15	g	Powder	Coles/Woolworths	500	$8.73	$0.26	33	27	0.0	0.60
4	Water	650	ml	Liquid	Kitchen	1000	$0.00	$0.00	2	0	0.0	0.00
5	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iherb	120	$21.28	$0.35	60	0	0.0	0.00
6	Potassium Gluconate	7	g	Powder	iherb	454	$12.10	$0.19	65	0	0.0	0.00
7	Calcium Carbonate	2	g	Powder	iherb	340	$5.72	$0.03	170	0	0.0	0.00
8	MSM Sulfur	2	g	Powder	bulk nutrients	1000	$35.00	$0.07	500	0	0.0	0.00
9	Magnesium Supplement	1	pill	Pill	Chemist Warehouse	180	$0.00	$0.00	180	0	0.0	0.00
10	Fenugreek Supplement	1	g	Pill	Chemist Warehouse	60	$0.00	$0.00	60	3	0.6	0.23
11	Table Salt	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
12	Stevia	2.5	g	Powder	Amazon	453	$17.10	$0.09	181	0	0.0	0.00
13	erythritol	15	g	Powder		1000	$12.80	$0.19	67	0	0.0	0.00
14	Vitamin D Supplement	0.112	g	Liquid	iherb	60	$5.39	$0.01	536	0	0.0	0.00
15	Hershey's Cocoa Powder - Special Dark	5	g	Powder	Amazon	1356	$17.88	$0.07	271	10	3.0	1.00
16	Heavy Whipping Cream (USDA values)	45	ml	Liquid	Costco/Sams/any grocery store	1890	$9.40	$0.22	42	155	1.3	0.92
17	Lecithin	7.5	g	Powder	DM	300	$5.35	$0.13	40	59	0.6	0.00
	Total						$309.03	$5.58		912	17.9	93.73
	Target									1518	95.0	152.00
	% Reached									60%	19%	62%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1518	912	60%
Carbohydrates (g)	95	17.9	19%
Protein (g)	152	93.73	62%
Total Fat (g)	59	52.9	90%
Saturated Fat (g)	0	14.32
Monounsaturated Fat (g)	0	22.95
Polyunsaturated Fat (g)	0	9.75
Omega-3 Fatty Acids (g)	0	0.24
Omega-6 Fatty Acids (g)	0	0.38
Total Fiber (g)	25	20	80%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	61.65

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	5109	10000	730%
Vitamin B6 (mg)	1.3	20.1	100	1544%
Vitamin B12 (ug)	2.4	100.1		4170%
Vitamin C (mg)	75	250	2000	334%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	30	122	1000	406%
Vitamin K (ug)	90	81		90%
Thiamin (mg)	1.1	20.123		1829%
Riboflavin (mg)	1.1	20.604		1873%
Niacin (mg)	14	21.904	35	156%
Folate (ug)	400	630	1000	157%
Pantothenic Acid (mg)	5	20.39		408%
Biotin (ug)	30	250		833%
Choline (mg)	425	36.523	3500	9%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.13	2.5	113%
Chloride (g)	2.3	0	3.6	0%
Chromium (ug)	25	120		480%
Copper (mg)	0.9	2.564	10	285%
Iodine (ug)	150	200	1100	133%
Iron (mg)	18	22.1835	45	123%
Magnesium (mg)	310	327.5		106%
Manganese (mg)	1.8	6.277	11	349%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	0.297	4	42%
Potassium (g)	4.7	1.506		32%
Selenium (ug)	55	72	400	130%
Sodium (g)	1.5	0.116	2.3	8%
Sulfur (g)	2	2.03		102%
Zinc (mg)	8	16.8335	40	210%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix (chocolate)	nwthomas	13 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix	nwthomas	13 Jul '13	13 Jul '13
Almond flour mix	nwthomas	23 Jul '13	23 Jul '13
Almond flour + oats mix	nwthomas	18 Aug '13	2 Aug '13
Nick Thomas' ketogenic mix	nwthomas	6 Aug '13	27 Aug '13
Australian ketogenic mix	sublimal	10 Sep '13	20 Nov '13
Australian 1500 cal ketogenic	kit	21 Nov '13	19 Aug '14
This recipe	lehni	4 Jul '17	19 Aug '14

Aust keto snack version Weight LossKetogenic

Nutrition Facts

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

No reviews yet - why not add the first one?

Aust keto snack version Weight LossKetogenic

Nutrition Facts

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

No reviews yet - why not add the first one?

Submit Feedback

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