Name: Real food 1.4
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 32g Seeds, flaxseed; 0.3g Iodized Salt; 66g Hemp seed, hulled; 30g Seeds, sunflower seed kernels, dried; 150g Egg, whole, cooked, hard-boiled; 15g Chocolate, dark, 70-85% cacao solids; 45g Cheese, cow (ref: gouda); 25g Nuts, almonds; 23g Peppers, sweet, yellow, raw; 1.9g Lo Salt; 28g Salmon, red (sockeye), filets with skin, smoked (Alaska Native); 0g Broccoli, raw; 38g Kale, raw; 25g Nuts, cashew nuts, raw; 0g Nuts, cashew nuts, dry roasted, without salt added; 25g Seeds, sesame seeds, whole, dried; 25g Nuts, walnuts, english; 25g Nuts, hazelnuts or filberts

Amount		Ingredient	€ / day	Source
32	g	Seeds, flaxseed	€0.11	Bio-planet
0.3	g	Iodized Salt	€0.00
66	g	Hemp seed, hulled	€1.68	Bio-planet
30	g	Seeds, sunflower seed kernels, dried	€0.14	Bio-planet
150	g	Egg, whole, cooked, hard-boiled	€0.74	Aldi
15	g	Chocolate, dark, 70-85% cacao solids	€0.18	Aldi
45	g	Cheese, cow (ref: gouda)	€0.35	Delhaize
25	g	Nuts, almonds	€0.50	Aldi
23	g	Peppers, sweet, yellow, raw	€0.06	Delhaize
1.9	g	Lo Salt	€0.02	Delhaize
28	g	Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	€1.49	Delhaize
0	g	Broccoli, raw	€0.00	Delhaize
38	g	Kale, raw	€0.07	Marche des Tanneurs
25	g	Nuts, cashew nuts, raw	€0.37	Marche des Tanneurs
0	g	Nuts, cashew nuts, dry roasted, without salt added	€0.00	Lidl
25	g	Seeds, sesame seeds, whole, dried	€0.07	Marche des Tanneurs
25	g	Nuts, walnuts, english	€0.37	Marche des Tanneurs
25	g	Nuts, hazelnuts or filberts	€0.39	Marche des Tanneurs
Amounts for: Total Daily Cost:			€6.54	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

11% Carb, 19% Protein, 70% Fat

Calories2062

% Daily Values*

Total Carbohydrate62g

101%

Dietary Fiber 28g

76%

Protein105g

139%

Total Fat167g

Saturated Fat30g

Monounsaturated Fat56g

Polyunsaturated Fat69g

191%

Omega-3 Fatty Acids16g

215%

Omega-6 Fatty Acids37g

Cholesterol655mg

Calcium 100%	•	Vitamin A 165%
Chloride 55%	•	Vitamin B6 166%
Chromium 2%	•	Vitamin B12 311%
Copper 620%	•	Vitamin C 101%
Iodine 110%	•	Vitamin D 44%
Iron 268%	•	Vitamin E 163%
Magnesium 260%	•	Vitamin K 237%
Manganese 478%	•	Thiamin 226%
Molybdenum 59%	•	Riboflavin 147%
Phosphorus 407%	•	Niacin 124%
Potassium 100%	•	Folate 100%
Selenium 211%	•	Pantothenic Acid 150%
Sodium 102%	•	Biotin 100%
Sulfur 137%	•	Choline 108%
Zinc 176%

* Percent Daily Values are based on "Male DRI, 2000 cal, Keto, Athlete-friendly". 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	Seeds, flaxseed	32	g	Powder	Bio-planet	1000	€3.50	€0.11	31	171	9.2	5.85
2	Iodized Salt	0.3	g	Powder		737	€1.97	€0.00	2457	0	0.0	0.00
3	Hemp seed, hulled	66	g	Powder	Bio-planet	200	€5.09	€1.68	3	365	5.7	20.83
4	Seeds, sunflower seed kernels, dried	30	g	Powder	Bio-planet	1000	€4.50	€0.14	33	175	6.0	6.23
5	Egg, whole, cooked, hard-boiled	150	g	Pill	Aldi	300	€1.49	€0.74	2	233	1.7	18.87
6	Chocolate, dark, 70-85% cacao solids	15	g	Powder	Aldi	100	€1.19	€0.18	7	90	6.9	1.17
7	Cheese, cow (ref: gouda)	45	g	Powder	Delhaize	1000	€7.69	€0.35	22	160	1.0	11.22
8	Nuts, almonds	25	g	Powder	Aldi	150	€2.99	€0.50	6	145	5.4	5.29
9	Peppers, sweet, yellow, raw	23	g	Powder	Delhaize	1000	€2.59	€0.06	43	6	1.5	0.23
10	Lo Salt	1.9	g	Powder	Delhaize	350	€3.59	€0.02	184	0	0.0	0.00
11	Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	28	g	Paste	Delhaize	150	€7.99	€1.49	5	97	0.0	16.97
12	Broccoli, raw	0	g	Powder	Delhaize	400	€0.69	€0.00		0	0.0	0.00
13	Kale, raw	38	g	Powder	Marche des Tanneurs	1000	€1.89	€0.07	26	19	3.3	1.63
14	Nuts, cashew nuts, raw	25	g	Powder	Marche des Tanneurs	1000	€14.70	€0.37	40	138	7.5	4.55
15	Nuts, cashew nuts, dry roasted, without salt added	0	g	Powder	Lidl	100	€1.19	€0.00		0	0.0	0.00
16	Seeds, sesame seeds, whole, dried	25	g	Powder	Marche des Tanneurs	1000	€2.99	€0.07	40	143	5.9	4.43
17	Nuts, walnuts, english	25	g	Powder	Marche des Tanneurs	1000	€14.88	€0.37	40	164	3.4	3.81
18	Nuts, hazelnuts or filberts	25	g	Powder	Marche des Tanneurs	1000	€15.60	€0.39	40	157	4.2	3.74
	Total						€94.53	€6.54		2062	61.7	104.83
	Target									2000	0.0	138.60
	% Reached									103%		76%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2062	103%
Carbohydrates (g)	0	61.7
Protein (g)	138.6	104.83	76%
Total Fat (g)	120	166.72	139%
Saturated Fat (g)	0	30.09
Monounsaturated Fat (g)	0	56.37
Polyunsaturated Fat (g)	0	69.25
Omega-3 Fatty Acids (g)	8.5	16.21	191%
Omega-6 Fatty Acids (g)	17	36.63	215%
Total Fiber (g)	28	28.2	101%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	654.65

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4945	10000	165%
Vitamin B6 (mg)	1.3	2.2	100	166%
Vitamin B12 (ug)	2.4	7.5		311%
Vitamin C (mg)	90	91	2000	101%
Vitamin D (IU)	600	266	4000	44%
Vitamin E (IU)	22.4	37	1000	163%
Vitamin K (ug)	120	285		237%
Thiamin (mg)	1.2	2.716		226%
Riboflavin (mg)	1.3	1.911		147%
Niacin (mg)	16	19.825	35	124%
Folate (ug)	400	400	1000	100%
Pantothenic Acid (mg)	5	7.497		150%
Biotin (ug)	30	30		100%
Choline (mg)	550	592.937	3500	108%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	2.3	1.269	3.6	55%
Chromium (ug)	30	1		2%
Copper (mg)	0.9	5.577	10	620%
Iodine (ug)	150	165	1100	110%
Iron (mg)	8	21.4323	45	268%
Magnesium (mg)	420	1092.6		260%
Manganese (mg)	2.3	10.994	11	478%
Molybdenum (ug)	45	26	2000	59%
Phosphorus (g)	0.7	2.85	4	407%
Potassium (g)	3.5	3.504		100%
Selenium (ug)	55	116	400	211%
Sodium (g)	1.5	1.523	2.3	102%
Sulfur (g)	2	2.73		137%
Zinc (mg)	11	19.3679	40	176%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Real food	trougnouf	17 Sep '16	17 Sep '16
Copy of Real food	trougnouf	17 Sep '16	17 Sep '16
Real food	trougnouf	18 Sep '16	18 Sep '16
Real food (sweet potatoes)	trougnouf	18 Sep '16	29 Sep '16
Real food (shiitake)	trougnouf	30 Sep '16	2 Oct '16
Real food 1.1	trougnouf	4 Oct '16	6 Oct '16
Real food 1.2 (kale)	trougnouf	6 Oct '16	4 Nov '16
Real food 1.3b (cashews)	trougnouf	5 Nov '16	5 Nov '16
Real food 1.3c (sesame)	trougnouf	5 Nov '16	15 Nov '16
This recipe	trougnouf	15 Nov '16	15 Nov '16
Recipes based on this one:
the trougnouf diet 2022	trougnouf	8 May '22	12 Apr '22
the trougnouf diet 2019	trougnouf	6 Apr '22	26 Nov '19
2018-03-27 grocery list	trougnouf	27 Mar '18	27 Mar '18
2018-03-14 grocery list	trougnouf	14 Mar '18	14 Mar '18
2018-02-25 grocery list	trougnouf	25 Feb '18	25 Feb '18
the trougnouf diet 3.00d (solid and optionally liquid, raw or not)	trougnouf	13 Feb '18	13 Feb '18
the trougnouf diet 3.00c (solid and optionally liquid, raw or not)	trougnouf	12 Feb '18	12 Feb '18
the trougnouf diet 3.00b (solid and optionally liquid, raw or not)	trougnouf	12 Feb '18	12 Feb '18
the trougnouf diet 3.00 (solid and optionally liquid, raw or not)	trougnouf	12 Feb '18	12 Feb '18
Real food 1.11	trougnouf	18 Apr '17	10 Mar '17
Real food 1.10	trougnouf	19 Feb '17	17 Feb '17
Real food 1.9	trougnouf	14 Feb '17	14 Feb '17
Real food 1.8	trougnouf	12 Jan '17	1 Jan '17
Real food 1.6	trougnouf	3 Jan '17	24 Nov '16
Real food 1.5	trougnouf	24 Nov '16	24 Nov '16

Real food 1.4 KetogenicBodybuilding

Nutrition Facts

Nutrient Profile: Male DRI, 2000 cal, Keto, Athlete-friendly Change

No reviews yet - why not add the first one?

Real food 1.4 KetogenicBodybuilding

Nutrition Facts

Nutrient Profile: Male DRI, 2000 cal, Keto, Athlete-friendlyChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: Male DRI, 2000 cal, Keto, Athlete-friendly Change