Name: Emma K4.5
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 82g Impact Valle protein; 41g Soy protein isolate; 15g Psyllium Husk Powder; 15g Seeds, chia seeds, dried; 15g Ground Flax Seed; 15g Inulin; 5.41g Seltin; 4g Potassium Citrate; 3g Spirulina (Optional); 2g Salt, table; 1.5g Xanthan Gum; 1.173g Choline bitartrate; 1.019g Magnesium Citrate; 1g Green Tea Extract (Optional); 0.985g Monosodium Phosphate; 0.628g Calcium Gluconate; 2.571pill Livol Multi Total 50+; 1pill Trans-Resveratrol (Optional); 0.143pill Source Naturals, Vitamin K, 500 mcg; 66.8g Rapsolie; 54.6g Oliven olie; 18.2g Oil, coconut

Amount		Ingredient	$ / day	Source
82	g	Impact Valle protein	$9.17	MyProtein
41	g	Soy protein isolate	$4.25	MyProtein
15	g	Psyllium Husk Powder	$2.25	Myprotein
15	g	Seeds, chia seeds, dried	$1.80	Lokalt
15	g	Ground Flax Seed	$0.42	Lokal
15	g	Inulin	$3.75	Myprotein
5.41	g	Seltin	$0.43	Lokalt
4	g	Potassium Citrate	$0.89	Meinpharmaversand.de
3	g	Spirulina (Optional)	$0.96	MyProtein
2	g	Salt, table	$0.05
1.5	g	Xanthan Gum	$0.27	MyProtein
1.173	g	Choline bitartrate	$0.46	MyProtein
1.019	g	Magnesium Citrate	$0.24	MyProtein
1	g	Green Tea Extract (Optional)	$0.40	MyProtein
0.985	g	Monosodium Phosphate	$0.31	Meridianstar
0.628	g	Calcium Gluconate	$0.20	Helseudsalg
2.571	pill	Livol Multi Total 50+	$1.54	Lokal
1	pill	Trans-Resveratrol (Optional)	$1.82	Myprotein
0.143	pill	Source Naturals, Vitamin K, 500 mcg	$0.06	Amazon
66.8	g	Rapsolie	$4.01	Local
54.6	g	Oliven olie	$5.46	Lokalt
18.2	g	Oil, coconut	$1.71
Amounts for: Total Daily Cost:			$40.45	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

5% Carb, 22% Protein, 73% Fat

Calories1937

% Daily Values*

113%

Total Carbohydrate23g

143%

Dietary Fiber 38g

107%

Protein107g

113%

Total Fat158g

Saturated Fat34g

Monounsaturated Fat85g

Polyunsaturated Fat33g

532%

Omega-3 Fatty Acids13g

Omega-6 Fatty Acids21g

Cholesterol0mg

Calcium 128%	•	Vitamin A 97%
Chloride 434%	•	Vitamin B6 156%
Chromium 129%	•	Vitamin B12 103%
Copper 231%	•	Vitamin C 121%
Iodine 175%	•	Vitamin D 643%
Iron 150%	•	Vitamin E 251%
Magnesium 100%	•	Vitamin K 205%
Manganese 201%	•	Thiamin 195%
Molybdenum 129%	•	Riboflavin 153%
Phosphorus 113%	•	Niacin 154%
Potassium 142%	•	Folate 241%
Selenium 133%	•	Pantothenic Acid 133%
Sodium 105%	•	Biotin 129%
Sulfur	•	Choline 104%
Zinc 146%

* Percent Daily Values are based on "Emma Keto: Danmark anbefalede daglige tilførsel (ADT) - Kvinde". 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	Impact Valle protein	82	g	Powder	MyProtein	5000	$559.00	$9.17	61	341	4.1	67.24
2	Soy protein isolate	41	g	Powder	MyProtein	2500	$259.00	$4.25	61	139	3.0	33.08
3	Psyllium Husk Powder	15	g	Powder	Myprotein	1000	$150.00	$2.25	67	0	1.7	0.00
4	Seeds, chia seeds, dried	15	g	Powder	Lokalt	500	$60.00	$1.80	33	73	6.3	2.48
5	Ground Flax Seed	15	g	Powder	Lokal	500	$14.00	$0.42	33	80	4.3	2.75
6	Inulin	15	g	Powder	Myprotein	1000	$250.00	$3.75	67	30	1.2	0.00
7	Seltin	5.41	g	Powder	Lokalt	500	$40.00	$0.43	92	0	0.0	0.00
8	Potassium Citrate	4	g	Powder	Meinpharmaversand.de	1000	$223.00	$0.89	250	0	0.0	0.00
9	Spirulina (Optional)	3	g	Powder	MyProtein	1000	$320.00	$0.96	333	9	0.7	1.72
10	Salt, table	2	g	Powder		200	$5.00	$0.05	100	0	0.0	0.00
11	Xanthan Gum	1.5	g	Powder	MyProtein	500	$89.00	$0.27	333	5	1.2	0.00
12	Choline bitartrate	1.17255	g	Powder	MyProtein	100	$39.00	$0.46	85	0	0.0	0.00
13	Magnesium Citrate	1.019	g	Powder	MyProtein	500	$120.00	$0.24	491	0	0.0	0.00
14	Green Tea Extract (Optional)	1	g	Powder	MyProtein	500	$199.00	$0.40	500	0	0.0	0.00
15	Monosodium Phosphate	0.985	g	Powder	Meridianstar	1000	$311.00	$0.31	1015	0	0.0	0.00
16	Calcium Gluconate	0.628	g	Powder	Helseudsalg	825	$269.00	$0.20	1314	0	0.0	0.00
17	Livol Multi Total 50+	2.571428571	pill	Pill	Lokal	200	$120.00	$1.54	78	0	0.0	0.00
18	Trans-Resveratrol (Optional)	1	pill	Pill	Myprotein	60	$109.00	$1.82	60	0	0.0	0.00
19	Source Naturals, Vitamin K, 500 mcg	0.1428571429	pill	Pill	Amazon	200	$90.00	$0.06	1400	0	0.0	0.00
20	Rapsolie	66.8	g	Liquid	Local	500	$30.00	$4.01	7	606	0.0	0.00
21	Oliven olie	54.6	g	Liquid	Lokalt	1000	$100.00	$5.46	18	495	0.0	0.00
22	Oil, coconut	18.2	g	Liquid		425	$40.00	$1.71	23	160	0.0	0.00
	Total						$3396.00	$40.45		1937	22.5	107.27
	Target									1928	20.0	100.00
	% Reached									100%	113%	107%
	Safe Maximum									0	20.0	110.00
	% Max Reached									N/A	113%	98%

Macro	Target	Recipe	Max	%
Calories (kcal)	1928	1937		100%
Carbohydrates (g)	20	22.5	20	113%
Protein (g)	100	107.27	110	107%
Total Fat (g)	140	158.31	160	113%
Saturated Fat (g)	0	33.63
Monounsaturated Fat (g)	0	84.93
Polyunsaturated Fat (g)	0	33.44
Omega-3 Fatty Acids (g)	2.39	12.72		532%
Omega-6 Fatty Acids (g)	0	20.51
Total Fiber (g)	26.4	37.7		143%
Soluble Fiber (g)	0	25.5
Insoluble Fiber (g)	0	9.7
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	2666.66	2597	10000	97%
Vitamin B6 (mg)	1.4	2.2	25	156%
Vitamin B12 (ug)	2.5	2.6		103%
Vitamin C (mg)	80	97		121%
Vitamin D (IU)	200	1286	4000	643%
Vitamin E (IU)	17.9	45	333	251%
Vitamin K (ug)	75	153		205%
Thiamin (mg)	1.1	2.148		195%
Riboflavin (mg)	1.4	2.135		153%
Niacin (mg)	16	24.621	35	154%
Folate (ug)	200	481		241%
Pantothenic Acid (mg)	6	7.993		133%
Biotin (ug)	50	64		129%
Choline (mg)	550	573.018		104%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.8	1.02	8	128%
Chloride (g)	0.8	3.47		434%
Chromium (ug)	40	51		129%
Copper (mg)	1	2.315	5	231%
Iodine (ug)	150	263	600	175%
Iron (mg)	14	20.9707	60	150%
Magnesium (mg)	375	375		100%
Manganese (mg)	2	4.026		201%
Molybdenum (ug)	50	64		129%
Phosphorus (g)	0.7	0.793	3	113%
Potassium (g)	2	2.833		142%
Selenium (ug)	55	73	300	133%
Sodium (g)	2.4	2.521	6	105%
Sulfur (g)	0	1.17
Zinc (mg)	10	14.6177	150	146%

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Parent Recipes:	Author	Last Updated	Created
K4	nissarup	26 Jul '15	26 Jul '15
K4.1	nissarup	1 Aug '15	14 Aug '15
K4.2	nissarup	21 Aug '15	23 Aug '15
K4.3	nissarup	14 Sep '15	28 Sep '15
K4.4	nissarup	4 Nov '15	13 Nov '15
K4.5	nissarup	21 Nov '15	21 Nov '15
Lene K4.5	nissarup	21 Nov '15	29 Nov '15
This recipe	nissarup	29 Nov '15	29 Nov '15

Emma K4.5

Nutrition Facts

Nutrient Profile: Emma Keto: Danmark anbefalede daglige tilførsel (ADT) - KvindeChange

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Nutrient Profile: Emma Keto: Danmark anbefalede daglige tilførsel (ADT) - Kvinde Change