Complete Foods

Real food 1.6 KetogenicBodybuildingTasty!

by trougnouf
Last updated January 3, 2017 Copy
AmountIngredient€ / daySource
25gSeeds, flaxseed€0.06Marche des Tanneurs
0.3gIodized Salt€0.00
51gHemp seed, hulled€1.30Bio-planet
25gSeeds, sunflower seed kernels, dried€0.11Bio-planet
150gEgg, whole, cooked, hard-boiled€0.74Aldi
15gChocolate, dark, 70-85% cacao solids€0.15IKEA
47gCheese, cow (ref: gouda)€0.94Marche des Tanneurs
25gNuts, almonds€0.45Marche des Tanneurs
35gPeppers, sweet, yellow, raw€0.09Delhaize
2.1gLo Salt€0.02Delhaize
22gSalmon, red (sockeye), filets with skin, smoked (Alaska Native)€1.17Delhaize
0gBroccoli, raw€0.00Delhaize
33gKale, raw€0.06Marche des Tanneurs
25gNuts, cashew nuts, raw€0.37Marche des Tanneurs
25gSeeds, sesame seeds, whole, dried€0.07Marche des Tanneurs
25gNuts, walnuts, english€0.37Marche des Tanneurs
25gNuts, hazelnuts or filberts€0.39Marche des Tanneurs
25gCereals, oats, regular and quick, not fortified, dry€0.05Marche des Tanneurs
0gParsley, fresh€0.00
0gPeanuts, all types, raw€0.00Bio-planet
25gPeanuts, all types, oil-roasted, without salt€0.26Bio-planet
0.46pillNatur-D€0.04Natural Corner
0.26pillChromium Picolinate€0.03Natural Corner
Amounts for:
Total Daily Cost:
€6.69Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
14% Carb, 19% Protein, 67% Fat
Calories2144
% Daily Values*
Total Carbohydrate79g
107%
Dietary Fiber 30g
107%
Protein105g
Total Fat168g
Saturated Fat32g
Monounsaturated Fat61g
Polyunsaturated Fat65g
1317%
Omega-3 Fatty Acids13g
1811%
Omega-6 Fatty Acids36g
Cholesterol648mg
Calcium
100%
•Vitamin A
149%
Chloride
133%
•Vitamin B6
159%
Chromium
100%
•Vitamin B12
267%
Copper
591%
•Vitamin C
119%
Iodine
113%
•Vitamin D
101%
Iron
262%
•Vitamin E
162%
Magnesium
243%
•Vitamin K
208%
Manganese
475%
•Thiamin
203%
Molybdenum
116%
•Riboflavin
144%
Phosphorus
385%
•Niacin
127%
Potassium
101%
•Folate
100%
Selenium
210%
•Pantothenic Acid
143%
Sodium
104%
•Biotin
130%
Sulfur
150%
•Choline
108%
Zinc
173%
 
* Percent Daily Values are based on "Male DRI, 2100 cal, Keto, 98g protein". 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
gPowderMarche des Tanneurs1000
€2.40
€0.06
401347.24.57
2
Iodized Salt
0.3
gPowder737
€1.97
€0.00
245700.00.00
3
Hemp seed, hulled
51
gPowderBio-planet200
€5.09
€1.30
42824.416.10
4
Seeds, sunflower seed kernels, dried
25
gPowderBio-planet1000
€4.50
€0.11
401465.05.20
5
Egg, whole, cooked, hard-boiled
150
gPillAldi300
€1.49
€0.74
22331.718.87
6
Chocolate, dark, 70-85% cacao solids
15
gPowderIKEA100
€0.99
€0.15
7906.91.17
7
Cheese, cow (ref: gouda)
47
gPowderMarche des Tanneurs1000
€20.00
€0.94
211671.011.72
8
Nuts, almonds
25
gPowderMarche des Tanneurs1000
€17.80
€0.45
401455.45.29
9
Peppers, sweet, yellow, raw
35
gPowderDelhaize1000
€2.59
€0.09
2992.20.35
10
Lo Salt
2.1
gPowderDelhaize350
€3.59
€0.02
16700.00.00
11
Salmon, red (sockeye), filets with skin, smoked (Alaska Native)
22
gPasteDelhaize150
€7.99
€1.17
7760.013.34
12
Broccoli, raw
0
gPowderDelhaize400
€0.69
€0.0000.00.00
13
Kale, raw
33
gPowderMarche des Tanneurs1000
€1.89
€0.06
30162.91.41
14
Nuts, cashew nuts, raw
25
gPowderMarche des Tanneurs1000
€14.70
€0.37
401387.54.55
15
Seeds, sesame seeds, whole, dried
25
gPowderMarche des Tanneurs1000
€2.99
€0.07
401435.94.43
16
Nuts, walnuts, english
25
gPowderMarche des Tanneurs1000
€14.88
€0.37
401643.43.81
17
Nuts, hazelnuts or filberts
25
gPowderMarche des Tanneurs1000
€15.60
€0.39
401574.23.74
18
Cereals, oats, regular and quick, not fortified, dry
25
gPowderMarche des Tanneurs1000
€1.99
€0.05
409516.93.29
19
Parsley, fresh
0
gPowder0€0.00€0.0000.00.00
20
Peanuts, all types, raw
0
gPowderBio-planet480
€7.11
€0.0000.00.00
21
Peanuts, all types, oil-roasted, without salt
25
gPowderBio-planet250
€2.64
€0.26
101503.87.01
22
Natur-D
0.46
pillPillNatural Corner100
€8.46
€0.04
21700.00.00
23
Chromium Picolinate
0.26
pillPillNatural Corner90
€11.10
€0.03
34600.00.00
Total
€150.46
€6.69
214478.5104.84
Target
21000.098.00
% Reached
102%107%
Safe Maximum
00.00.00
% Max Reached
N/AN/A
Nutrient Profile: Male DRI, 2100 cal, Keto, 98g proteinChange
MacroTargetRecipeMax%
Calories (kcal)21002144102%
Carbohydrates (g)078.5
Protein (g)98104.84107%
Total Fat (g)0168.48
Saturated Fat (g)031.57
Monounsaturated Fat (g)061.01
Polyunsaturated Fat (g)064.55
Omega-3 Fatty Acids (g)113.171317%
Omega-6 Fatty Acids (g)236.231811%
Total Fiber (g)2830107%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)0647.63
VitaminsTargetRecipeMax%
Vitamin A (IU)3000447110000149%
Vitamin B6 (mg)1.32.1100159%
Vitamin B12 (ug)2.46.4267%
Vitamin C (mg)901072000119%
Vitamin D (IU)6006074000101%
Vitamin E (IU)22.4361000162%
Vitamin K (ug)120250208%
Thiamin (mg)1.22.441203%
Riboflavin (mg)1.31.871144%
Niacin (mg)1620.24335127%
Folate (ug)4004001000100%
Pantothenic Acid (mg)57.135143%
Biotin (ug)3039130%
Choline (mg)550595.3633500108%
MineralsTargetRecipeMax%
Calcium (g)112.5100%
Chloride (g)2.33.0483.6133%
Chromium (ug)3030100%
Copper (mg)0.95.32310591%
Iodine (ug)1501701100113%
Iron (mg)820.941645262%
Magnesium (mg)4201018.6243%
Manganese (mg)2.310.9311475%
Molybdenum (ug)45522000116%
Phosphorus (g)0.72.6964385%
Potassium (g)3.53.521101%
Selenium (ug)55115400210%
Sodium (g)1.51.5612.3104%
Sulfur (g)22.99150%
Zinc (mg)1119.061140173%

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