Name: Keto Synectar One, 1800 kcal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 132g Pure Whey Protein (5kg Vanilla + 5kg Unflavoured); 35g Ultra Fine Scottish Oats; 19.5g Psyllium Husk Powder; 1.1g Choline bitartrate; 16g Potassium Gluconate; 3.61g Table Salt; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 1pill Calcium + Vitamin D3 + Vitamin K1 Capsules; 74g Rapeseed Oil; 1/3 package Cream, fluid, heavy whipping; 1 piece magnesium BISGLYCINATE; 1 package Avocados, raw, all commercial varieties

Amount		Volume		Ingredient	£ / day	Source
132	g			Pure Whey Protein (5kg Vanilla + 5kg Unflavoured)	£2.14	Bulk Powders
35	g			Ultra Fine Scottish Oats	£0.11	Bulk Powders
19.5	g			Psyllium Husk Powder	£0.39	Bulk Powders
1.1	g			Choline bitartrate	£0.05	Bulk Powders
16	g			Potassium Gluconate	£0.57	iHerb
3.61	g			Table Salt	£0.00	Local
1	pill			Kirkland Signature Daily Multi Vitamins & Minerals Tablets	£0.08	Amazon
1	pill			Calcium + Vitamin D3 + Vitamin K1 Capsules	£0.12	Bulk Powders
74	g			Rapeseed Oil	£0.53	Amazon
0.33	ml	⅓	package	Cream, fluid, heavy whipping	£1.40	Tesco
1	pill	1	piece	magnesium BISGLYCINATE	£0.17	Bulk Powders
100	g	1	package	Avocados, raw, all commercial varieties	£0.50	Tesco
Amounts for: Total Daily Cost:					£6.07	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

9% Carb, 22% Protein, 69% Fat

Calories2030

% Daily Values*

85%

Total Carbohydrate43g

90%

Dietary Fiber 25g

88%

Protein110g

105%

Total Fat152g

Saturated Fat65g

Monounsaturated Fat109g

Polyunsaturated Fat21g

437%

Omega-3 Fatty Acids7g

77%

Omega-6 Fatty Acids13g

Cholesterol264mg

Calcium 114%	•	Vitamin A 119%
Chloride 100%	•	Vitamin B6 167%
Chromium 100%	•	Vitamin B12 250%
Copper 135%	•	Vitamin C 106%
Iodine 100%	•	Vitamin D 233%
Iron 249%	•	Vitamin E 225%
Magnesium 177%	•	Vitamin K 120%
Manganese 178%	•	Thiamin 166%
Molybdenum 100%	•	Riboflavin 195%
Phosphorus 110%	•	Niacin 133%
Potassium 107%	•	Folate 158%
Selenium 122%	•	Pantothenic Acid 234%
Sodium 118%	•	Biotin 100%
Sulfur 219%	•	Choline 101%
Zinc 116%

* Percent Daily Values are based on "vence04'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	Pure Whey Protein (5kg Vanilla + 5kg Unflavoured)	132	g	Powder	Bulk Powders	10000	£162.38	£2.14	76	576	10.3	101.90
2	Ultra Fine Scottish Oats	35	g	Powder	Bulk Powders	5000	£16.22	£0.11	143	126	21.4	3.85
3	Psyllium Husk Powder	19.5	g	Powder	Bulk Powders	1000	£20.00	£0.39	51	37	0.8	0.49
4	Choline bitartrate	1.1	g	Powder	Bulk Powders	1000	£45.36	£0.05	909	0	0.0	0.00
5	Potassium Gluconate	16	g	Powder	iHerb	454	£16.15	£0.57	28	0	0.0	0.00
6	Table Salt	3.61	g	Powder	Local	750	£0.80	£0.00	208	0	0.0	0.00
7	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	£42.30	£0.08	500	0	0.0	0.00
8	Calcium + Vitamin D3 + Vitamin K1 Capsules	1	pill	Pill	Bulk Powders	270	£31.28	£0.12	270	0	0.0	0.00
9	Rapeseed Oil	74	g	Liquid	Amazon	4640	£33.29	£0.53	63	664	0.0	0.07
10	Cream, fluid, heavy whipping	0.33	ml	Liquid	Tesco	0	£1.40	£1.40	1	467	1.6	1.50
11	magnesium BISGLYCINATE	1	pill	Pill	Bulk Powders	60	£10.00	£0.17	60	0	0.0	0.00
12	Avocados, raw, all commercial varieties	100	g	Paste	Tesco	201	£1.00	£0.50	2	160	8.5	1.99
	Total						£380.18	£6.07		2030	42.5	109.81
	Target									2000	50.0	125.00
	% Reached									101%	85%	88%
	Safe Maximum									0	50.0	0.00
	% Max Reached									N/A	85%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2030		101%
Carbohydrates (g)	50	42.5	50	85%
Protein (g)	125	109.81		88%
Total Fat (g)	144	151.61		105%
Saturated Fat (g)	0	64.76
Monounsaturated Fat (g)	0	108.92
Polyunsaturated Fat (g)	0	21.06
Omega-3 Fatty Acids (g)	1.6	6.99		437%
Omega-6 Fatty Acids (g)	17	13.09		77%
Total Fiber (g)	28	25.1		90%
Soluble Fiber (g)	0	10
Insoluble Fiber (g)	0	8.6
Cholesterol (mg)	0	264

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3573	10000	119%
Vitamin B6 (mg)	1.3	2.2	100	167%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	95	2000	106%
Vitamin D (IU)	600	1400	4000	233%
Vitamin E (IU)	20	45	1000	225%
Vitamin K (ug)	120	144		120%
Thiamin (mg)	1.2	1.996		166%
Riboflavin (mg)	1.3	2.529		195%
Niacin (mg)	16	21.201	35	133%
Folate (ug)	400	631	1000	158%
Pantothenic Acid (mg)	5	11.684		234%
Biotin (ug)	30	30		100%
Choline (mg)	550	558.199	3500	101%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.14	2.5	114%
Chloride (g)	2.3	2.303	3.6	100%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.214	10	135%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	19.9256	45	249%
Magnesium (mg)	420	741.4		177%
Manganese (mg)	2.3	4.092	11	178%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.773	4	110%
Potassium (g)	3.5	3.761		107%
Selenium (ug)	55	67	400	122%
Sodium (g)	1.5	1.777	2.3	118%
Sulfur (g)	2	4.38		219%
Zinc (mg)	11	12.7079	40	116%

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Parent Recipes:	Author	Last Updated	Created
Liquid Cake v1.3	cultofmonkey	8 Mar '15	11 Sep '14
Synectar One, 2000 kcal	Synectar	15 Jul '15	22 Dec '14
Synectar One, 1800 kcal	Synectar	15 Jul '15	3 Jan '16
This recipe	vence04	5 Jan '16	3 Jan '16
Recipes based on this one:
Marglet's Egg Shake	vence04	18 Feb '16	18 Feb '16

Keto Synectar One, 1800 kcal

Nutrition Facts

Nutrient Profile: vence04's U.S. government DRI, male 19-50, 2000 calories, ketogenicChange

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Nutrient Profile: vence04's U.S. government DRI, male 19-50, 2000 calories, ketogenic Change