Name: K4.10
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 85.5g Impact Valle protein; 42.75g Soy protein isolate; 15g Psyllium Husk Powder; 15g Inulin; 15g Seeds, chia seeds, dried; 15g Ground Flax Seed; 0g === Vitaminblanding; 4.92g Potassium Citrate; 3g Raw Kakaopulver; 2.228g Salt, table; 3.3g Seltin; 1.5g Xanthan Gum; 1.28g Magnesium Citrate; 1.1g Choline bitartrate; 1g Green Tea Extract (Optional); 0.632g Calcium Gluconate; 0.5g Bacopa monniera (Optional); 0.4g Curcumin 95% Piperine Powder (Optional); 0.2g Rhodiola Rosea (Optional); 0.2g L Theanine (Optional); 0.125g Trans-Resveratrol (Optional); 0.012g Astaxanthin (Optional); 1.2pill Coop Voksen Vitamin 50+; 0.166pill Source Naturals, Vitamin K, 500 mcg; 0g === Olieblanding; 54.47g Oliven olie; 54.89g Ghee

Amount		Ingredient	DKK / day	Source
85.5	g	Impact Valle protein	DKK9.56	MyProtein
42.75	g	Soy protein isolate	DKK4.43	MyProtein
15	g	Psyllium Husk Powder	DKK2.25	Myprotein
15	g	Inulin	DKK1.95	Myprotein
15	g	Seeds, chia seeds, dried	DKK1.80	Lokalt
15	g	Ground Flax Seed	DKK0.42	Lokal
0	g	=== Vitaminblanding	DKK0.00
4.92	g	Potassium Citrate	DKK0.36	Diacleanshop
3	g	Raw Kakaopulver	DKK0.93	Rawandmore
2.228	g	Salt, table	DKK0.06
3.3	g	Seltin	DKK0.26	Lokalt
1.5	g	Xanthan Gum	DKK0.12	Diacleanshop
1.28	g	Magnesium Citrate	DKK0.38	Diacleanshop
1.1	g	Choline bitartrate	DKK0.43	MyProtein
1	g	Green Tea Extract (Optional)	DKK0.40	MyProtein
0.632	g	Calcium Gluconate	DKK0.21	Helseudsalg
0.5	g	Bacopa monniera (Optional)	DKK1.00	EBay
0.4	g	Curcumin 95% Piperine Powder (Optional)	DKK0.72	Ebay
0.2	g	Rhodiola Rosea (Optional)	DKK0.33	Bulkpowders
0.2	g	L Theanine (Optional)	DKK0.34	MyProtein
0.125	g	Trans-Resveratrol (Optional)	DKK1.62	Bulk powders
0.012	g	Astaxanthin (Optional)	DKK0.00
1.2	pill	Coop Voksen Vitamin 50+	DKK0.54	Brugsen
0.166	pill	Source Naturals, Vitamin K, 500 mcg	DKK0.07	Amazon
0	g	=== Olieblanding	DKK0.00
54.47	g	Oliven olie	DKK5.45	Lokalt
54.89	g	Ghee	DKK3.66
Amounts for: Total Daily Cost:			DKK37.30	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

6% Carb, 28% Protein, 66% Fat

Calories1683

% Daily Values*

222%

Total Carbohydrate22g

230%

Dietary Fiber 39g

101%

Protein111g

90%

Total Fat118g

Saturated Fat41g

Monounsaturated Fat53g

Polyunsaturated Fat16g

329%

Omega-3 Fatty Acids7g

1484%

Omega-6 Fatty Acids9g

Cholesterol0mg

Calcium 100%	•	Vitamin A 126%
Chloride 110%	•	Vitamin B6 157%
Chromium 137%	•	Vitamin B12 105%
Copper 244%	•	Vitamin C 100%
Iodine 235%	•	Vitamin D 200%
Iron 250%	•	Vitamin E 123%
Magnesium 100%	•	Vitamin K 100%
Manganese 171%	•	Thiamin 164%
Molybdenum 133%	•	Riboflavin 147%
Phosphorus 102%	•	Niacin 143%
Potassium 100%	•	Folate 143%
Selenium 127%	•	Pantothenic Acid 149%
Sodium 100%	•	Biotin 200%
Sulfur 102%	•	Choline 101%
Zinc 128%

* Percent Daily Values are based on "Nis Keto". 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	85.5	g	Powder	MyProtein	5000	DKK559.00	DKK9.56	58	356	4.3	70.11
2	Soy protein isolate	42.75	g	Powder	MyProtein	2500	DKK259.00	DKK4.43	58	144	3.1	34.49
3	Psyllium Husk Powder	15	g	Powder	Myprotein	1000	DKK150.00	DKK2.25	67	0	1.7	0.00
4	Inulin	15	g	Powder	Myprotein	1000	DKK130.00	DKK1.95	67	30	1.2	0.00
5	Seeds, chia seeds, dried	15	g	Powder	Lokalt	500	DKK60.00	DKK1.80	33	73	6.3	2.48
6	Ground Flax Seed	15	g	Powder	Lokal	500	DKK14.00	DKK0.42	33	80	4.3	2.75
7	=== Vitaminblanding	0	g	Powder		0	DKK0.00	DKK0.00		0	0.0	0.00
8	Potassium Citrate	4.92	g	Powder	Diacleanshop	5000	DKK370.00	DKK0.36	1016	0	0.0	0.00
9	Raw Kakaopulver	3	g	Powder	Rawandmore	500	DKK155.00	DKK0.93	167	7	0.1	0.77
10	Salt, table	2.228	g	Powder		200	DKK5.00	DKK0.06	90	0	0.0	0.00
11	Seltin	3.3	g	Powder	Lokalt	500	DKK40.00	DKK0.26	152	0	0.0	0.00
12	Xanthan Gum	1.5	g	Powder	Diacleanshop	5000	DKK416.00	DKK0.12	3333	5	1.2	0.00
13	Magnesium Citrate	1.2795	g	Powder	Diacleanshop	500	DKK150.00	DKK0.38	391	0	0.0	0.00
14	Choline bitartrate	1.09952	g	Powder	MyProtein	100	DKK39.00	DKK0.43	91	0	0.0	0.00
15	Green Tea Extract (Optional)	1	g	Powder	MyProtein	500	DKK199.00	DKK0.40	500	0	0.0	0.00
16	Calcium Gluconate	0.632	g	Powder	Helseudsalg	825	DKK269.00	DKK0.21	1305	0	0.0	0.00
17	Bacopa monniera (Optional)	0.5	g	Powder	EBay	100	DKK200.00	DKK1.00	200	0	0.0	0.00
18	Curcumin 95% Piperine Powder (Optional)	0.4	g	Powder	Ebay	50	DKK90.00	DKK0.72	125	0	0.0	0.00
19	Rhodiola Rosea (Optional)	0.2	g	Powder	Bulkpowders	100	DKK165.00	DKK0.33	500	0	0.0	0.00
20	L Theanine (Optional)	0.2	g	Powder	MyProtein	200	DKK339.00	DKK0.34	1000	0	0.0	0.00
21	Trans-Resveratrol (Optional)	0.125	g	Powder	Bulk powders	50	DKK649.00	DKK1.62	400	0	0.0	0.00
22	Astaxanthin (Optional)	0.012	g	Powder		0	DKK0.00	DKK0.00	0	0	0.0	0.00
23	Coop Voksen Vitamin 50+	1.2	pill	Pill	Brugsen	200	DKK90.00	DKK0.54	167	0	0.0	0.00
24	Source Naturals, Vitamin K, 500 mcg	0.1655	pill	Pill	Amazon	200	DKK90.00	DKK0.07	1208	0	0.0	0.00
25	=== Olieblanding	0	g	Powder		0	DKK0.00	DKK0.00		0	0.0	0.00
26	Oliven olie	54.47	g	Liquid	Lokalt	1000	DKK100.00	DKK5.45	18	494	0.0	0.00
27	Ghee	54.89	g	Liquid		300	DKK20.00	DKK3.66	5	494	0.1	0.49
	Total						DKK4558.00	DKK37.30		1683	22.2	111.09
	Target									1692	10.0	110.00
	% Reached									99%	222%	101%
	Safe Maximum									1800	25.0	120.00
	% Max Reached									94%	89%	93%

Macro	Target	Recipe	Max	%
Calories (kcal)	1692	1683	1800	99%
Carbohydrates (g)	10	22.2	25	222%
Protein (g)	110	111.09	120	101%
Total Fat (g)	132	118.16	150	90%
Saturated Fat (g)	0	41.49
Monounsaturated Fat (g)	0	53.15
Polyunsaturated Fat (g)	2.68	15.95		595%
Omega-3 Fatty Acids (g)	2.06	6.77		329%
Omega-6 Fatty Acids (g)	0.62	9.2		1484%
Total Fiber (g)	16.8	38.7		230%
Soluble Fiber (g)	0	25.5
Insoluble Fiber (g)	0	9.7
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3780	10000	126%
Vitamin B6 (mg)	1.3	2	200	157%
Vitamin B12 (ug)	2.4	2.5		105%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	1200	4000	200%
Vitamin E (IU)	22.5	28	1500	123%
Vitamin K (ug)	120	120		100%
Thiamin (mg)	1.2	1.968		164%
Riboflavin (mg)	1.3	1.905		147%
Niacin (mg)	16	22.804	3000	143%
Folate (ug)	320	458		143%
Pantothenic Acid (mg)	5	7.431		149%
Biotin (ug)	30	60		200%
Choline (mg)	550	554.701	3500	101%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	2.3	2.52	6	110%
Chromium (ug)	35	48		137%
Copper (mg)	0.9	2.197	10	244%
Iodine (ug)	95	223	1100	235%
Iron (mg)	8	20.0066	45	250%
Magnesium (mg)	420	420		100%
Manganese (mg)	2.3	3.939	11	171%
Molybdenum (ug)	45	60	2000	133%
Phosphorus (g)	0.58	0.592	4	102%
Potassium (g)	2.7	2.7		100%
Selenium (ug)	55	70	400	127%
Sodium (g)	2	2	7	100%
Sulfur (g)	1.1	1.12		102%
Zinc (mg)	11	14.1162	40	128%

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Parent Recipes:	Author	Last Updated	Created
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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	29 Dec '15
K4.6	nissarup	31 Dec '15	17 Jan '16
K4.7	nissarup	31 Jan '16	3 Apr '16
K4.7 (Apotekets multivitamin)	nissarup	3 Apr '16	3 Apr '16
K4.8 (Lekaform multivitamin)	nissarup	3 Apr '16	3 Apr '16
K4.8 (Coop multivitamin 50+)	nissarup	19 Apr '16	6 May '16
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K4.10

Nutrition Facts

Nutrient Profile: Nis KetoChange

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Nutrient Profile: Nis Keto Change