Name: Nomis Copy of Cheap Keto BEST SO FAR
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 70ml Canola Oil; 40g Flaxseed Meal; 40ml Coconut Milk; 45g Sunflower seeds; 150ml Egg whites (frozen liquid); 20g Green powder blend (b grass w grass spirulina etc); 30g Peanut paste, dry roasted, unsalted; 3g Chlorophyll; 2pill MSM Sulfur Powder; 3g Potassium chloride; 1.5pill Centrum Men Multivitamin; 10g Macro Seeds Psyllium Husks; 1pill NOW Foods Calcium & Magnesium; 1g Choline bitartrate; 6ml Vanilla; 2portion Egg, whole, raw, fresh (Large); 20g Coles White Sugar 2kg; 55g Rice Protein Isolate (Vanilla)

Amount		Ingredient	$ / day	Source
70	ml	Canola Oil	$0.14	Amazon
40	g	Flaxseed Meal	$0.42	Amazon
40	ml	Coconut Milk	$0.16	Albert Heijn
45	g	Sunflower seeds	$0.15	local
150	ml	Egg whites (frozen liquid)	$1.05	local
20	g	Green powder blend (b grass w grass spirulina etc)	$0.62	Amazon
30	g	Peanut paste, dry roasted, unsalted	$0.56	TBD
3	g	Chlorophyll	$0.02	Amazon
2	pill	MSM Sulfur Powder	$0.12	Amazon
3	g	Potassium chloride	$0.20	Amazon
1.5	pill	Centrum Men Multivitamin	$0.15	evitamins
10	g	Macro Seeds Psyllium Husks	$0.21	woolworths
1	pill	NOW Foods Calcium & Magnesium	$0.11	iherb
1	g	Choline bitartrate	$0.01	Amazon
6	ml	Vanilla	$0.30	local
2	portion	Egg, whole, raw, fresh (Large)	$0.67
20	g	Coles White Sugar 2kg	$0.02	Coles
55	g	Rice Protein Isolate (Vanilla)	$0.96	Bulk Nutrients
Amounts for: Total Daily Cost:			$5.88	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

10% Carb, 36% Protein, 54% Fat

Calories2449

% Daily Values*

23%

Total Carbohydrate58g

100%

Dietary Fiber 30g

173%

Protein218g

263%

Total Fat147g

Saturated Fat20g

Monounsaturated Fat44g

Polyunsaturated Fat33g

1062%

Omega-3 Fatty Acids14g

270%

Omega-6 Fatty Acids35g

Cholesterol459mg

Calcium 126%	•	Vitamin A 286%
Chloride	•	Vitamin B6 317%
Chromium 150%	•	Vitamin B12 441%
Copper 244%	•	Vitamin C 325%
Iodine 570%	•	Vitamin D 468%
Iron 294%	•	Vitamin E 681%
Magnesium 225%	•	Vitamin K 258%
Manganese 115%	•	Thiamin 271%
Molybdenum 167%	•	Riboflavin 663%
Phosphorus 105%	•	Niacin 217%
Potassium 118%	•	Folate 139%
Selenium 565%	•	Pantothenic Acid 435%
Sodium 231%	•	Biotin 535%
Sulfur	•	Choline 145%
Zinc 162%

* Percent Daily Values are based on "NomisAnimation's Australian Government RDIs (Male 19-30)". 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	Canola Oil	70	ml	Liquid	Amazon	1419	$2.82	$0.14	20	619	0.0	0.00
2	Flaxseed Meal	40	g	Powder	Amazon	623	$6.50	$0.42	16	227	0.7	8.76
3	Coconut Milk	40	ml	Liquid	Albert Heijn	250	$1.00	$0.16	6	80	1.2	1.00
4	Sunflower seeds	45	g	Powder	local	1500	$5.00	$0.15	33	263	9.0	9.45
5	Egg whites (frozen liquid)	150	ml	Liquid	local	1000	$7.00	$1.05	7	573	12.0	121.50
6	Green powder blend (b grass w grass spirulina etc)	20	g	Powder	Amazon	454	$14.00	$0.62	23	78	4.4	12.59
7	Peanut paste, dry roasted, unsalted	30	g	Paste	TBD	160	$3.00	$0.56	5	176	6.5	7.10
8	Chlorophyll	3	g	Powder	Amazon	1000	$8.00	$0.02	333	0	0.0	0.00
9	MSM Sulfur Powder	2	pill	Pill	Amazon	120	$7.35	$0.12	60	0	0.0	0.00
10	Potassium chloride	3	g	Powder	Amazon	100	$6.72	$0.20	33	0	0.0	0.00
11	Centrum Men Multivitamin	1.5	pill	Pill	evitamins	200	$19.97	$0.15	133	0	0.0	0.00
12	Macro Seeds Psyllium Husks	10	g	Powder	woolworths	500	$10.52	$0.21	50	18	0.0	0.13
13	NOW Foods Calcium & Magnesium	1	pill	Pill	iherb	100	$11.47	$0.11	100	0	0.0	0.00
14	Choline bitartrate	1	g	Powder	Amazon	500	$4.99	$0.01	500	0	0.0	0.00
15	Vanilla	6	ml	Liquid	local	200	$10.00	$0.30	33	0	0.0	0.00
16	Egg, whole, raw, fresh (Large)	2	portion	Liquid		12	$4.00	$0.67	6	142	0.8	12.60
17	Coles White Sugar 2kg	20	g	Powder	Coles	2000	$1.80	$0.02	100	78	20.0	0.00
18	Rice Protein Isolate (Vanilla)	55	g	Powder	Bulk Nutrients	4000	$70.00	$0.96	73	196	3.4	44.44
	Total						$194.14	$5.88		2449	57.9	217.58
	Target									2019	252.0	126.00
	% Reached									121%	23%	173%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2019	2449	121%
Carbohydrates (g)	252	57.9	23%
Protein (g)	126	217.58	173%
Total Fat (g)	56	147.31	263%
Saturated Fat (g)	0	19.84
Monounsaturated Fat (g)	0	44.43
Polyunsaturated Fat (g)	0	32.85
Omega-3 Fatty Acids (g)	1.3	13.81	1062%
Omega-6 Fatty Acids (g)	13	35.13	270%
Total Fiber (g)	30	30	100%
Soluble Fiber (g)	0	3.1
Insoluble Fiber (g)	0	9.2
Cholesterol (mg)	0	459.037

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8575	10000	286%
Vitamin B6 (mg)	1.3	4.1	50	317%
Vitamin B12 (ug)	2.4	10.6		441%
Vitamin C (mg)	45	146	1000	325%
Vitamin D (IU)	200	935	3200	468%
Vitamin E (IU)	15	102	450	681%
Vitamin K (ug)	70	181		258%
Thiamin (mg)	1.2	3.246		271%
Riboflavin (mg)	1.3	8.616		663%
Niacin (mg)	16	34.692	900	217%
Folate (ug)	400	554	1000	139%
Pantothenic Acid (mg)	6	26.072		435%
Biotin (ug)	30	161		535%
Choline (mg)	550	797.473	3500	145%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.26	2.5	126%
Chloride (g)	0	2.825
Chromium (ug)	35	53		150%
Copper (mg)	1.7	4.149	10	244%
Iodine (ug)	150	855	1100	570%
Iron (mg)	8	23.5144	45	294%
Magnesium (mg)	400	900		225%
Manganese (mg)	5.5	6.324		115%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	1	1.048	4	105%
Potassium (g)	3.8	4.486		118%
Selenium (ug)	70	395	400	565%
Sodium (g)	0.9	2.082	2.3	231%
Sulfur (g)	0	2
Zinc (mg)	14	22.6167	40	162%

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Nomis Copy of Cheap Keto BEST SO FAR

Nutrition Facts

Nutrient Profile: NomisAnimation's Australian Government RDIs (Male 19-30)Change

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