Aust keto snack version Weight LossKetogenic

by lehni
Last updated July 4, 2017 Copy
AmountIngredient$ / daySource
90gProtein (WPI) (Chocolate)$2.68bulk nutrients
55gAlmond Meal (Flour)$1.28Coles/Woolworths
15gPsyllium Husk$0.26Coles/Woolworths
650mlWater$0.00Kitchen
2pillOptimum Nutrition Opti-Women Multivitamin$0.35iherb
7gPotassium Gluconate$0.19iherb
2gCalcium Carbonate$0.03iherb
2gMSM Sulfur$0.07bulk nutrients
1pillMagnesium Supplement$0.00Chemist Warehouse
1gFenugreek Supplement$0.00Chemist Warehouse
0gTable Salt$0.00
2.5gStevia$0.09Amazon
15gerythritol$0.19
0.112gVitamin D Supplement$0.01iherb
5gHershey's Cocoa Powder - Special Dark$0.07Amazon
45mlHeavy Whipping Cream (USDA values)$0.22Costco/Sams/any grocery store
7.5gLecithin$0.13DM
Amounts for:
Total Daily Cost:
$5.58Add 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
* 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
gPowderbulk nutrients5000
$149.00
$2.68
563381.578.93
2
Almond Meal (Flour)
55
gPowderColes/Woolworths400
$9.28
$1.28
731910.912.04
3
Psyllium Husk
15
gPowderColes/Woolworths500
$8.73
$0.26
33270.00.60
4
Water
650
mlLiquidKitchen1000$0.00$0.00200.00.00
5
Optimum Nutrition Opti-Women Multivitamin
2
pillPilliherb120
$21.28
$0.35
6000.00.00
6
Potassium Gluconate
7
gPowderiherb454
$12.10
$0.19
6500.00.00
7
Calcium Carbonate
2
gPowderiherb340
$5.72
$0.03
17000.00.00
8
MSM Sulfur
2
gPowderbulk nutrients1000
$35.00
$0.07
50000.00.00
9
Magnesium Supplement
1
pillPillChemist Warehouse180$0.00$0.0018000.00.00
10
Fenugreek Supplement
1
gPillChemist Warehouse60$0.00$0.006030.60.23
11
Table Salt
0
gPowder0$0.00$0.0000.00.00
12
Stevia
2.5
gPowderAmazon453
$17.10
$0.09
18100.00.00
13
erythritol
15
gPowder1000
$12.80
$0.19
6700.00.00
14
Vitamin D Supplement
0.112
gLiquidiherb60
$5.39
$0.01
53600.00.00
15
Hershey's Cocoa Powder - Special Dark
5
gPowderAmazon1356
$17.88
$0.07
271103.01.00
16
Heavy Whipping Cream (USDA values)
45
mlLiquidCostco/Sams/any grocery store1890
$9.40
$0.22
421551.30.92
17
Lecithin
7.5
gPowderDM300
$5.35
$0.13
40590.60.00
Total
$309.03
$5.58
91217.993.73
Target
151895.0152.00
% Reached
60%19%62%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: lehni's U.S. government DRI, female 19-30, Sedentary, Non-LactatingChange
MacroTargetRecipeMax%
Calories (kcal)151891260%
Carbohydrates (g)9517.919%
Protein (g)15293.7362%
Total Fat (g)5952.990%
Saturated Fat (g)014.32
Monounsaturated Fat (g)022.95
Polyunsaturated Fat (g)09.75
Omega-3 Fatty Acids (g)00.24
Omega-6 Fatty Acids (g)00.38
Total Fiber (g)252080%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)061.65
VitaminsTargetRecipeMax%
Vitamin A (IU)700510910000730%
Vitamin B6 (mg)1.320.11001544%
Vitamin B12 (ug)2.4100.14170%
Vitamin C (mg)752502000334%
Vitamin D (IU)60010004000167%
Vitamin E (IU)301221000406%
Vitamin K (ug)908190%
Thiamin (mg)1.120.1231829%
Riboflavin (mg)1.120.6041873%
Niacin (mg)1421.90435156%
Folate (ug)4006301000157%
Pantothenic Acid (mg)520.39408%
Biotin (ug)30250833%
Choline (mg)42536.52335009%
MineralsTargetRecipeMax%
Calcium (g)11.132.5113%
Chloride (g)2.303.60%
Chromium (ug)25120480%
Copper (mg)0.92.56410285%
Iodine (ug)1502001100133%
Iron (mg)1822.183545123%
Magnesium (mg)310327.5106%
Manganese (mg)1.86.27711349%
Molybdenum (ug)45702000156%
Phosphorus (g)0.70.297442%
Potassium (g)4.71.50632%
Selenium (ug)5572400130%
Sodium (g)1.50.1162.38%
Sulfur (g)22.03102%
Zinc (mg)816.833540210%

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