Name: Real food 1.5
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 25g Seeds, flaxseed; 0.3g Iodized Salt; 56g Hemp seed, hulled; 25g Seeds, sunflower seed kernels, dried; 150g Egg, whole, cooked, hard-boiled; 15g Chocolate, dark, 70-85% cacao solids; 44g Cheese, cow (ref: gouda); 25g Nuts, almonds; 12g Peppers, sweet, yellow, raw; 2.1g Lo Salt; 28g Salmon, red (sockeye), filets with skin, smoked (Alaska Native); 0g Broccoli, raw; 55g Kale, raw; 25g Nuts, cashew nuts, raw; 25g Seeds, sesame seeds, whole, dried; 25g Nuts, walnuts, english; 25g Nuts, hazelnuts or filberts; 25g Cereals, oats, regular and quick, not fortified, dry

Amount		Ingredient	€ / day	Source
25	g	Seeds, flaxseed	€0.06	Marche des Tanneurs
0.3	g	Iodized Salt	€0.00
56	g	Hemp seed, hulled	€1.43	Bio-planet
25	g	Seeds, sunflower seed kernels, dried	€0.11	Bio-planet
150	g	Egg, whole, cooked, hard-boiled	€0.74	Aldi
15	g	Chocolate, dark, 70-85% cacao solids	€0.15	IKEA
44	g	Cheese, cow (ref: gouda)	€0.34	Delhaize
25	g	Nuts, almonds	€0.45	Marche des Tanneurs
12	g	Peppers, sweet, yellow, raw	€0.03	Delhaize
2.1	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
55	g	Kale, raw	€0.10	Marche des Tanneurs
25	g	Nuts, cashew nuts, raw	€0.37	Marche des Tanneurs
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
25	g	Cereals, oats, regular and quick, not fortified, dry	€0.05	Marche des Tanneurs
Amounts for: Total Daily Cost:			€6.18	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

14% Carb, 19% Protein, 67% Fat

Calories2036

% Daily Values*

Total Carbohydrate76g

102%

Dietary Fiber 29g

74%

Protein103g

Total Fat158g

Saturated Fat29g

Monounsaturated Fat55g

Polyunsaturated Fat63g

1380%

Omega-3 Fatty Acids14g

1696%

Omega-6 Fatty Acids34g

Cholesterol654mg

Calcium 100%	•	Vitamin A 220%
Chloride 57%	•	Vitamin B6 157%
Chromium 13%	•	Vitamin B12 311%
Copper 620%	•	Vitamin C 101%
Iodine 111%	•	Vitamin D 44%
Iron 265%	•	Vitamin E 153%
Magnesium 243%	•	Vitamin K 337%
Manganese 477%	•	Thiamin 211%
Molybdenum 100%	•	Riboflavin 147%
Phosphorus 388%	•	Niacin 116%
Potassium 100%	•	Folate 100%
Selenium 216%	•	Pantothenic Acid 144%
Sodium 103%	•	Biotin 116%
Sulfur 140%	•	Choline 108%
Zinc 171%

* Percent Daily Values are based on "Male DRI, 2150 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	25	g	Powder	Marche des Tanneurs	1000	€2.40	€0.06	40	134	7.2	4.57
2	Iodized Salt	0.3	g	Powder		737	€1.97	€0.00	2457	0	0.0	0.00
3	Hemp seed, hulled	56	g	Powder	Bio-planet	200	€5.09	€1.43	4	310	4.9	17.67
4	Seeds, sunflower seed kernels, dried	25	g	Powder	Bio-planet	1000	€4.50	€0.11	40	146	5.0	5.20
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	IKEA	100	€0.99	€0.15	7	90	6.9	1.17
7	Cheese, cow (ref: gouda)	44	g	Powder	Delhaize	1000	€7.69	€0.34	23	157	1.0	10.97
8	Nuts, almonds	25	g	Powder	Marche des Tanneurs	1000	€17.80	€0.45	40	145	5.4	5.29
9	Peppers, sweet, yellow, raw	12	g	Powder	Delhaize	1000	€2.59	€0.03	83	3	0.8	0.12
10	Lo Salt	2.1	g	Powder	Delhaize	350	€3.59	€0.02	167	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	55	g	Powder	Marche des Tanneurs	1000	€1.89	€0.10	18	27	4.8	2.35
14	Nuts, cashew nuts, raw	25	g	Powder	Marche des Tanneurs	1000	€14.70	€0.37	40	138	7.5	4.55
15	Seeds, sesame seeds, whole, dried	25	g	Powder	Marche des Tanneurs	1000	€2.99	€0.07	40	143	5.9	4.43
16	Nuts, walnuts, english	25	g	Powder	Marche des Tanneurs	1000	€14.88	€0.37	40	164	3.4	3.81
17	Nuts, hazelnuts or filberts	25	g	Powder	Marche des Tanneurs	1000	€15.60	€0.39	40	157	4.2	3.74
18	Cereals, oats, regular and quick, not fortified, dry	25	g	Powder	Marche des Tanneurs	1000	€1.99	€0.05	40	95	16.9	3.29
	Total						€108.84	€6.18		2036	75.5	103.01
	Target									2150	0.0	138.60
	% Reached									95%		74%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2150	2036	95%
Carbohydrates (g)	0	75.5
Protein (g)	138.6	103.01	74%
Total Fat (g)	0	157.81
Saturated Fat (g)	0	29.27
Monounsaturated Fat (g)	0	54.8
Polyunsaturated Fat (g)	0	62.9
Omega-3 Fatty Acids (g)	1	13.8	1380%
Omega-6 Fatty Acids (g)	2	33.92	1696%
Total Fiber (g)	28	28.5	102%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	653.51

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6612	10000	220%
Vitamin B6 (mg)	1.3	2	100	157%
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	34	1000	153%
Vitamin K (ug)	120	405		337%
Thiamin (mg)	1.2	2.53		211%
Riboflavin (mg)	1.3	1.909		147%
Niacin (mg)	16	18.626	35	116%
Folate (ug)	400	401	1000	100%
Pantothenic Acid (mg)	5	7.195		144%
Biotin (ug)	30	35		116%
Choline (mg)	550	594.755	3500	108%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	2.3	1.3	3.6	57%
Chromium (ug)	30	4		13%
Copper (mg)	0.9	5.582	10	620%
Iodine (ug)	150	167	1100	111%
Iron (mg)	8	21.2331	45	265%
Magnesium (mg)	420	1019.7		243%
Manganese (mg)	2.3	10.969	11	477%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	2.717	4	388%
Potassium (g)	3.5	3.513		100%
Selenium (ug)	55	119	400	216%
Sodium (g)	1.5	1.546	2.3	103%
Sulfur (g)	2	2.79		140%
Zinc (mg)	11	18.7716	40	171%

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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
Real food 1.4	trougnouf	15 Nov '16	24 Nov '16
This recipe	trougnouf	24 Nov '16	24 Nov '16
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Real food 1.5

Nutrition Facts

Nutrient Profile: Male DRI, 2150 cal, Keto, Athlete-friendlyChange

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Nutrient Profile: Male DRI, 2150 cal, Keto, Athlete-friendly Change