Name: Austrian Keto Chow 2.1.0
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 250ml clever Schlagobers 36%; 60ml Hansa Vital MCT Öl; 115g Unflavored Impact Whey Protein; 21g bella Kakaopulver; 1.5g Xanthan; 16g Flohsamenschalenpulver; 4g Salz; 0.826g Mutlivitaminpulver; 6g Kaliumcitrat; 1pill Ironmaxx Vitamin K2; 4pill Omega 3; 1pill Vitamin D3; 2g Cholinbitartrat

Amount		Ingredient	€ / day	Source
250	ml	clever Schlagobers 36%	€0.89	Billa
60	ml	Hansa Vital MCT Öl	€1.07	Amazon
115	g	Unflavored Impact Whey Protein	€1.25	MyProtein
21	g	bella Kakaopulver	€0.17	Hofer
1.5	g	Xanthan	€0.04	MyProtein
16	g	Flohsamenschalenpulver	€0.38	Amazon
4	g	Salz	€0.00	Amazon
0.826	g	Mutlivitaminpulver	€0.08	MyProtein
6	g	Kaliumcitrat	€0.11	Amazon
1	pill	Ironmaxx Vitamin K2	€0.08	Amazon
4	pill	Omega 3	€0.18	MyProtein
1	pill	Vitamin D3	€0.04	MyProtein
2	g	Cholinbitartrat	€0.10	MyProtein
Amounts for: Total Daily Cost:			€4.39	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

5% Carb, 21% Protein, 74% Fat

Calories1969

% Daily Values*

96%

Total Carbohydrate26g

75%

Dietary Fiber 21g

78%

Protein105g

96%

Total Fat162g

Saturated Fat123g

Monounsaturated Fat0.87g

Polyunsaturated Fat0g

75%

Omega-3 Fatty Acids1g

Omega-6 Fatty Acids0.1g

Cholesterol0mg

Calcium 54%	•	Vitamin A 87%
Chloride 105%	•	Vitamin B6 109%
Chromium 0%	•	Vitamin B12 104%
Copper 0%	•	Vitamin C 91%
Iodine 100%	•	Vitamin D 417%
Iron 212%	•	Vitamin E 224%
Magnesium 116%	•	Vitamin K 100%
Manganese 37%	•	Thiamin 100%
Molybdenum 0%	•	Riboflavin 108%
Phosphorus 23%	•	Niacin 103%
Potassium 179%	•	Folate 52%
Selenium 6%	•	Pantothenic Acid 0%
Sodium 128%	•	Biotin 0%
Sulfur 0%	•	Choline 360%
Zinc 106%

* Percent Daily Values are based on "pdg's U.S. government DRI, male 19-50, 2000 calories, ketogenic". 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	clever Schlagobers 36%	250	ml	Liquid	Billa	250	€0.89	€0.89	1	863	7.5	5.75
2	Hansa Vital MCT Öl	60	ml	Liquid	Amazon	1000	€17.90	€1.07	17	540	0.0	0.00
3	Unflavored Impact Whey Protein	115	g	Powder	MyProtein	5000	€54.19	€1.25	43	474	4.6	94.30
4	bella Kakaopulver	21	g	Powder	Hofer	250	€1.99	€0.17	12	84	12.6	4.20
5	Xanthan	1.5	g	Powder	MyProtein	500	€12.99	€0.04	333	1	0.0	0.09
6	Flohsamenschalenpulver	16	g	Powder	Amazon	500	€11.95	€0.38	31	5	0.6	0.40
7	Salz	4	g	Powder	Amazon	25000	€25.00	€0.00	6250	0	0.0	0.00
8	Mutlivitaminpulver	0.826	g	Powder	MyProtein	200	€19.09	€0.08	242	0	0.0	0.00
9	Kaliumcitrat	6	g	Powder	Amazon	1000	€18.10	€0.11	167	0	0.0	0.00
10	Ironmaxx Vitamin K2	1	pill	Pill	Amazon	120	€9.90	€0.08	120	3	0.5	0.10
11	Omega 3	4	pill	Pill	MyProtein	1000	€45.29	€0.18	250	0	0.0	0.00
12	Vitamin D3	1	pill	Pill	MyProtein	360	€14.29	€0.04	360	0	0.0	0.00
13	Cholinbitartrat	2	g	Powder	MyProtein	100	€4.79	€0.10	50	0	0.0	0.00
	Total						€236.37	€4.39		1969	25.8	104.84
	Target									2154	27.0	135.00
	% Reached									91%	96%	78%
	Safe Maximum									0	50.0	0.00
	% Max Reached									N/A	52%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2154	1969		91%
Carbohydrates (g)	27	25.8	50	96%
Protein (g)	135	104.84		78%
Total Fat (g)	168	161.75		96%
Saturated Fat (g)	0	122.54
Monounsaturated Fat (g)	0	0.87
Polyunsaturated Fat (g)	0	0
Omega-3 Fatty Acids (g)	1.6	1.2		75%
Omega-6 Fatty Acids (g)	17	0.1		1%
Total Fiber (g)	28	20.9		75%
Soluble Fiber (g)	0	1.3
Insoluble Fiber (g)	0	12.5
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2612	10000	87%
Vitamin B6 (mg)	1.3	1.4	100	109%
Vitamin B12 (ug)	2.4	2.5		104%
Vitamin C (mg)	90	82	2000	91%
Vitamin D (IU)	600	2500	4000	417%
Vitamin E (IU)	20	45	1000	224%
Vitamin K (ug)	120	120		100%
Thiamin (mg)	1.2	1.2		100%
Riboflavin (mg)	1.3	1.4		108%
Niacin (mg)	16	16.42	35	103%
Folate (ug)	400	209	1000	52%
Pantothenic Acid (mg)	5	0		0%
Biotin (ug)	30	0		0%
Choline (mg)	550	1982.52	3500	360%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.54	2.5	54%
Chloride (g)	2.3	2.424	3.6	105%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	0	10	0%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	16.9532	45	212%
Magnesium (mg)	420	488.1		116%
Manganese (mg)	2.3	0.84	11	37%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	0.16	4	23%
Potassium (g)	3.5	6.276		179%
Selenium (ug)	55	3	400	6%
Sodium (g)	1.5	1.926	2.3	128%
Sulfur (g)	2	0		0%
Zinc (mg)	11	11.6804	40	106%

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Parent Recipes:	Author	Last Updated	Created
Keto Chow 1.5.0 Master (Rich Chocolate)	chris.bair	8 Oct '17	3 Nov '15
[Unflavored] German Keto Chow 4.1.0	xNidhogg	24 May '16	27 Dec '15
This recipe	pdg	8 Jan '16	27 Dec '15
Recipes based on this one:
Budget Keto for Weight Loss	dms89	10 Apr '18	21 Feb '18

Austrian Keto Chow 2.1.0

Nutrition Facts

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

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