Name: Keto-lent 1.2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 30g Organic Coconut Flour (fixed); 30 cups Almond Flour; 21g Flaxseed Meal; 67g Whey Protein Isolate (Unflavored); 27g HealthWorks Chia Seeds 6 Pounds; 20g Healthworks Raw Certified Organic Cacao Powder; 8g Bob's Red Mill Soy Lecithin Granules; 4g Organic Ceylon Cinnamon Powder; 45ml MCT Oil; 45ml Extra Virgin Olive Oil; 1pill Kirkland Signature Daily Multi; 1pill Now Foods Vitamin D-3 & K-2; 0.2g Pure Stevia - 1/2 tsp per week; 5.4g Potassium Citrate; 1g Choline Bitartrate; 4g Iodized Salt

Amount		Volume		Ingredient	$ / day	Source
30	g			Organic Coconut Flour (fixed)	$0.01	Lucky Vitamin
21	g	30	cups	Almond Flour	$0.44	Amazon
21	g			Flaxseed Meal	$0.13	Amazon
67	g			Whey Protein Isolate (Unflavored)	$1.62	Bodybuilding.com
27	g			HealthWorks Chia Seeds 6 Pounds	$0.28	Amazon
20	g			Healthworks Raw Certified Organic Cacao Powder	$0.40	Amazon
8	g			Bob's Red Mill Soy Lecithin Granules	$0.15	Amazon (S)
4	g			Organic Ceylon Cinnamon Powder	$0.23	Amazon
45	ml			MCT Oil	$1.04	Amazon
45	ml			Extra Virgin Olive Oil	$0.54	Amazon
1	pill			Kirkland Signature Daily Multi	$0.03	Amazon
1	pill			Now Foods Vitamin D-3 & K-2	$0.06	Amazon (S)
0.2	g			Pure Stevia - 1/2 tsp per week	$0.03	Amazon
5.4	g			Potassium Citrate	$0.15	Amazon
1	g			Choline Bitartrate	$0.05	Amazon
4	g			Iodized Salt	$0.00	local
Amounts for: Total Daily Cost:					$5.17	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

15% Carb, 20% Protein, 65% Fat

Calories1541

% Daily Values*

1509%

Total Carbohydrate60g

152%

Dietary Fiber 43g

99%

Protein84g

91%

Total Fat120g

Saturated Fat55g

Monounsaturated Fat32g

Polyunsaturated Fat13g

576%

Omega-3 Fatty Acids9g

49%

Omega-6 Fatty Acids8g

Cholesterol8mg

Calcium 104%	•	Vitamin A 183%
Chloride 109%	•	Vitamin B6 227%
Chromium 100%	•	Vitamin B12 347%
Copper 366%	•	Vitamin C 131%
Iodine 220%	•	Vitamin D 233%
Iron 339%	•	Vitamin E 253%
Magnesium 150%	•	Vitamin K 113%
Manganese 261%	•	Thiamin 222%
Molybdenum 100%	•	Riboflavin 209%
Phosphorus 164%	•	Niacin 201%
Potassium 100%	•	Folate 178%
Selenium 198%	•	Pantothenic Acid 287%
Sodium 124%	•	Biotin 100%
Sulfur 174%	•	Choline 152%
Zinc 195%

* Percent Daily Values are based on "sardessai's U.S. government DRI, male 19-50, 2000 calories". 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 (fixed)	30	g	Powder	Lucky Vitamin	113400	$54.89	$0.01	3780	75	18.3	6.60
2	Almond Flour	21	g	Powder	Amazon	1814	$38.28	$0.44	86	121	4.6	4.41
3	Flaxseed Meal	21	g	Powder	Amazon	1814	$10.84	$0.13	86	112	6.1	3.78
4	Whey Protein Isolate (Unflavored)	67	g	Powder	Bodybuilding.com	4536	$109.96	$1.62	68	255	2.0	59.82
5	HealthWorks Chia Seeds 6 Pounds	27	g	Powder	Amazon	2722	$27.99	$0.28	101	131	11.4	4.47
6	Healthworks Raw Certified Organic Cacao Powder	20	g	Powder	Amazon	908	$17.99	$0.40	45	86	12.9	4.29
7	Bob's Red Mill Soy Lecithin Granules	8	g	Powder	Amazon (S)	1812	$34.84	$0.15	227	40	4.0	0.00
8	Organic Ceylon Cinnamon Powder	4	g	Powder	Amazon	453	$25.99	$0.23	113	10	1.1	0.16
9	MCT Oil	45	ml	Liquid	Amazon	946	$21.97	$1.04	21	347	0.0	0.00
10	Extra Virgin Olive Oil	45	ml	Liquid	Amazon	3000	$36.27	$0.54	67	365	0.0	0.00
11	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
12	Now Foods Vitamin D-3 & K-2	1	pill	Pill	Amazon (S)	120	$6.99	$0.06	120	0	0.0	0.00
13	Pure Stevia - 1/2 tsp per week	0.2	g	Powder	Amazon	100	$14.96	$0.03	500	0	0.0	0.00
14	Potassium Citrate	5.4	g	Powder	Amazon	1000	$27.00	$0.15	185	0	0.0	0.00
15	Choline Bitartrate	1	g	Powder	Amazon	500	$23.66	$0.05	500	0	0.0	0.00
16	Iodized Salt	4	g	Powder	local	1814	$0.98	$0.00	454	0	0.0	0.00
	Total						$469.60	$5.17		1541	60.4	83.52
	Target									1536	4.0	84.00
	% Reached									100%	1509%	99%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1536	1541	100%
Carbohydrates (g)	4	60.4	1509%
Protein (g)	84	83.52	99%
Total Fat (g)	131	119.59	91%
Saturated Fat (g)		55.11
Monounsaturated Fat (g)		32.22
Polyunsaturated Fat (g)		12.65
Omega-3 Fatty Acids (g)	1.6	9.21	576%
Omega-6 Fatty Acids (g)	17	8.33	49%
Total Fiber (g)	28	42.5	152%
Soluble Fiber (g)		1.9
Insoluble Fiber (g)		32.4
Cholesterol (mg)	0	8.04

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5476	10000	183%
Vitamin B6 (mg)	1.3	2.9	100	227%
Vitamin B12 (ug)	2.4	8.3		347%
Vitamin C (mg)	90	118	2000	131%
Vitamin D (IU)	600	1400	4000	233%
Vitamin E (IU)	20	51	1000	253%
Vitamin K (ug)	120	136		113%
Thiamin (mg)	1.2	2.666		222%
Riboflavin (mg)	1.3	2.716		209%
Niacin (mg)	16	32.192	35	201%
Folate (ug)	400	713	1000	178%
Pantothenic Acid (mg)	5	14.366		287%
Biotin (ug)	30	30		100%
Choline (mg)	550	834.372	3500	152%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.04	2.5	104%
Chloride (g)	2.3	2.496	3.6	109%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	3.292	10	366%
Iodine (ug)	150	330	1100	220%
Iron (mg)	8	27.1409	45	339%
Magnesium (mg)	420	628.6		150%
Manganese (mg)	2.3	5.998	11	261%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.15	4	164%
Potassium (g)	3.5	3.504		100%
Selenium (ug)	55	109	400	198%
Sodium (g)	1.5	1.859	2.3	124%
Sulfur (g)	2	3.48		174%
Zinc (mg)	11	21.3986	40	195%

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Keto-lent 1.2

Nutrition Facts

Nutrient Profile: sardessai's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: sardessai's U.S. government DRI, male 19-50, 2000 calories Change