Copy of Cheap Keto

Last updated May 7, 2015 Copy
AmountIngredient$ / daySource
0mlCanola Oil$0.00Coles
70gFlaxseed Meal$0.74Coles
50mlCoconut Milk$0.21Coles
20gSunflower seeds$0.22Coles
150mlEgg whites (frozen liquid)$1.58Coles
50gEgg, whole, cooked, poached$0.21Coles
7.05gSea Salt$0.11Coles
40gCrunchy Natural Peanut Butter$0.48Coles
16gLoGI Cane Sugar$0.08Coles
13gBarley grass & Wheat grass$1.23Chemist Warehouse
16mlNature's Own Superfood Chlorophyll & Spirulina Tonic $0.88Chemist Warehouse
1pillCentrum Men Multivitamin$0.19Chemist Warehouse
2pillNature's Own Calcium & Magnesium with Vitamin D$0.19Chemist Warehouse
1pillSwisse Ultiboost Vitamin K2 + D3$0.30Chemist Warehouse
56gUSN 100% Whey Protein Chocolate$1.85Chemist Warehouse
20gOil, coconut$0.00
16.65gLecithin$0.51Coles
Amounts for:
Total Daily Cost:
$8.79Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
10% Carb, 24% Protein, 66% Fat
Calories1988
% Daily Values*
90%
Total Carbohydrate41g
96%
Dietary Fiber 27g
47%
Protein99g
127%
Total Fat119g
Saturated Fat41g
Monounsaturated Fat19g
Polyunsaturated Fat30g
1110%
Omega-3 Fatty Acids18g
139%
Omega-6 Fatty Acids24g
Cholesterol185mg
Calcium
203%
Vitamin A
126%
Chloride
156%
Vitamin B6
216%
Chromium
100%
Vitamin B12
265%
Copper
193%
Vitamin C
101%
Iodine
100%
Vitamin D
334%
Iron
491%
Vitamin E
289%
Magnesium
155%
Vitamin K
116%
Manganese
224%
Thiamin
241%
Molybdenum
111%
Riboflavin
212%
Phosphorus
149%
Niacin
184%
Potassium
102%
Folate
108%
Selenium
263%
Pantothenic Acid
338%
Sodium
131%
Biotin
133%
Sulfur
29%
Choline
128%
Zinc
168%
 
* Percent Daily Values are based on "minnism'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
Canola Oil
0
mlLiquidColes4000
$9.00
$0.0000.00.00
2
Flaxseed Meal
70
gPowderColes500
$5.28
$0.74
73981.215.33
3
Coconut Milk
50
mlLiquidColes400
$1.71
$0.21
81001.51.25
4
Sunflower seeds
20
gPowderColes500
$5.39
$0.22
251174.04.20
5
Egg whites (frozen liquid)
150
mlLiquidColes500
$5.28
$1.58
3750.616.80
6
Egg, whole, cooked, poached
50
gPowderColes700
$3.00
$0.21
14720.46.25
7
Sea Salt
7.05
gPowderColes170
$2.75
$0.11
2400.00.00
8
Crunchy Natural Peanut Butter
40
gPowderColes375
$4.46
$0.48
92276.510.32
9
LoGI Cane Sugar
16
gPowderColes750
$3.58
$0.08
476515.90.00
10
Barley grass & Wheat grass
13
gPowderChemist Warehouse200
$18.99
$1.23
153114.93.77
11
Nature's Own Superfood Chlorophyll & Spirulina Tonic
16
mlLiquidChemist Warehouse200
$11.00
$0.88
13830.00.00
12
Centrum Men Multivitamin
1
pillPillChemist Warehouse90
$17.00
$0.19
9000.00.00
13
Nature's Own Calcium & Magnesium with Vitamin D
2
pillPillChemist Warehouse200
$18.99
$0.19
10000.00.00
14
Swisse Ultiboost Vitamin K2 + D3
1
pillPillChemist Warehouse60
$18.00
$0.30
6000.00.00
15
USN 100% Whey Protein Chocolate
56
gPowderChemist Warehouse2000
$66.00
$1.85
362225.041.25
16
Oil, coconut
20
gPowder0$0.00$0.0001720.00.00
17
Lecithin
16.65
gPowderColes200
$6.16
$0.51
121471.30.00
Total
$196.59
$8.79
198841.399.18
Target
185546.0209.00
% Reached
107%90%47%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: minnism's U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)18551988107%
Carbohydrates (g)4641.390%
Protein (g)20999.1847%
Total Fat (g)93118.53127%
Saturated Fat (g)40.74
Monounsaturated Fat (g)18.87
Polyunsaturated Fat (g)29.64
Omega-3 Fatty Acids (g)1.617.761110%
Omega-6 Fatty Acids (g)1723.62139%
Total Fiber (g)2826.996%
Soluble Fiber (g)5.4
Insoluble Fiber (g)16.1
Cholesterol (mg)0185
VitaminsTargetRecipeMax%
Vitamin A (IU)3000377910000126%
Vitamin B6 (mg)1.32.8100216%
Vitamin B12 (ug)2.46.4265%
Vitamin C (mg)90912000101%
Vitamin D (IU)60020014000334%
Vitamin E (IU)20581000289%
Vitamin K (ug)120139116%
Thiamin (mg)1.22.892241%
Riboflavin (mg)1.32.756212%
Niacin (mg)1629.42835184%
Folate (ug)4004301000108%
Pantothenic Acid (mg)516.877338%
Biotin (ug)3040133%
Choline (mg)550703.723500128%
MineralsTargetRecipeMax%
Calcium (g)12.032.5203%
Chloride (g)2.33.5973.6156%
Chromium (ug)3535100%
Copper (mg)0.91.73410193%
Iodine (ug)1501501100100%
Iron (mg)839.288345491%
Magnesium (mg)420649.9155%
Manganese (mg)2.35.14811224%
Molybdenum (ug)45502000111%
Phosphorus (g)0.71.0444149%
Potassium (g)3.53.582102%
Selenium (ug)55145400263%
Sodium (g)1.51.9612.3131%
Sulfur (g)20.5829%
Zinc (mg)1118.479740168%

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