Name: 2018-03-27 grocery list
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 50g Seeds, flaxseed; 0.4g Iodized Salt; 50g Seeds, sunflower seed kernels, dried; 700g Chocolate, dark, 70-85% cacao solids; 228g Nuts, almonds; 232g Nuts, cashew nuts, raw; 542g Carrots, raw; 5pill Natur-D; 506g Kiwifruit, green, raw; 0g Seeds, pumpkin and squash seed kernels, dried; 670g Cheese, gouda; 875g Avocados, raw, all commercial varieties; 300g Egg, whole, raw, fresh; 266g Mushrooms, white, raw; 0g Hemp seed, hulled; 0g Parsley, fresh; 966g Bananas, raw; 946g Oranges, raw, all commercial varieties; 134g Peppers, sweet, red, raw; 0g Spinach, raw; 776g Apples, raw, with skin; 250g Tomatoes, red, ripe, raw, year round average; 138g Dates, medjool; 156g Nuts, walnuts, english; 206g Tomatoes, red, ripe, raw, year round average; 200g Cucumber, with peel, raw; 116g Lemons, raw, without peel; 320g Pears, raw

Amount		Ingredient	€ / day	Source
50	g	Seeds, flaxseed	€0.12	Marche des Tanneurs
0.4	g	Iodized Salt	€0.00
50	g	Seeds, sunflower seed kernels, dried	€0.20	Natural Corner
700	g	Chocolate, dark, 70-85% cacao solids	€10.15	Marche des Tanneurs
228	g	Nuts, almonds	€4.06	Marche des Tanneurs
232	g	Nuts, cashew nuts, raw	€3.41	Marche des Tanneurs
542	g	Carrots, raw	€0.59	Marche des Tanneurs
5	pill	Natur-D	€0.42	Natural Corner
506	g	Kiwifruit, green, raw	€1.32	Marche des Tanneurs
0	g	Seeds, pumpkin and squash seed kernels, dried	€0.00	Marche des Tanneurs
670	g	Cheese, gouda	€13.40
875	g	Avocados, raw, all commercial varieties	€7.29	Marche des Tanneurs
300	g	Egg, whole, raw, fresh	€2.19
266	g	Mushrooms, white, raw	€0.00
0	g	Hemp seed, hulled	€0.00	Bio-planet
0	g	Parsley, fresh	€0.00
966	g	Bananas, raw	€1.88
946	g	Oranges, raw, all commercial varieties	€1.66
134	g	Peppers, sweet, red, raw	€0.66
0	g	Spinach, raw	€0.00
776	g	Apples, raw, with skin	€0.00
250	g	Tomatoes, red, ripe, raw, year round average	€0.00
138	g	Dates, medjool	€0.83
156	g	Nuts, walnuts, english	€2.38
206	g	Tomatoes, red, ripe, raw, year round average	€0.52
200	g	Cucumber, with peel, raw	€1.55
116	g	Lemons, raw, without peel	€0.21
320	g	Pears, raw	€1.15
Amounts for: Total Daily Cost:			€53.99	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

33% Carb, 11% Protein, 56% Fat

Calories15632

% Daily Values*

Total Carbohydrate1348g

197%

Dietary Fiber 331g

92%

Protein463g

Total Fat1016g

Saturated Fat360g

Monounsaturated Fat394g

Polyunsaturated Fat185g

3052%

Omega-3 Fatty Acids31g

> 7107%

Omega-6 Fatty Acids142g

Cholesterol1901mg

Calcium 126%	•	Vitamin A 609%
Chloride 12%	•	Vitamin B6 176%
Chromium 1%	•	Vitamin B12 107%
Copper 560%	•	Vitamin C 284%
Iodine 13%	•	Vitamin D 111%
Iron 297%	•	Vitamin E 135%
Magnesium 188%	•	Vitamin K 101%
Manganese 270%	•	Thiamin 99%
Molybdenum 10%	•	Riboflavin 151%
Phosphorus 283%	•	Niacin 78%
Potassium 135%	•	Folate 101%
Selenium 117%	•	Pantothenic Acid 141%
Sodium 83%	•	Biotin 51%
Sulfur 123%	•	Choline 54%
Zinc 147%

* Percent Daily Values are based on "Weekly groceries - Male DRI Keto about 70kg". 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	50	g	Powder	Marche des Tanneurs	1000	€2.40	€0.12	20	267	14.4	9.14
2	Iodized Salt	0.4	g	Powder		737	€1.97	€0.00	1843	0	0.0	0.00
3	Seeds, sunflower seed kernels, dried	50	g	Powder	Natural Corner	100	€0.39	€0.20	2	292	10.0	10.39
4	Chocolate, dark, 70-85% cacao solids	700	g	Powder	Marche des Tanneurs	100	€1.45	€10.15	0	4186	321.3	54.53
5	Nuts, almonds	228	g	Powder	Marche des Tanneurs	1000	€17.80	€4.06	4	1320	49.1	48.22
6	Nuts, cashew nuts, raw	232	g	Powder	Marche des Tanneurs	1000	€14.70	€3.41	4	1283	70.0	42.27
7	Carrots, raw	542	g	Powder	Marche des Tanneurs	1000	€1.09	€0.59	2	222	51.9	5.04
8	Natur-D	5	pill	Pill	Natural Corner	100	€8.46	€0.42	20	0	0.0	0.00
9	Kiwifruit, green, raw	506	g	Powder	Marche des Tanneurs	1000	€2.60	€1.32	2	309	74.2	5.77
10	Seeds, pumpkin and squash seed kernels, dried	0	g	Powder	Marche des Tanneurs	1000	€7.04	€0.00		0	0.0	0.00
11	Cheese, gouda	670	g	Powder		1000	€20.00	€13.40	1	2385	14.9	167.10
12	Avocados, raw, all commercial varieties	875	g	Powder	Marche des Tanneurs	120	€1.00	€7.29	0	1400	74.6	17.50
13	Egg, whole, raw, fresh	300	g	Powder		300	€2.19	€2.19	1	429	2.2	37.68
14	Mushrooms, white, raw	266	g	Powder		0	€0.00	€0.00	0	59	8.7	8.22
15	Hemp seed, hulled	0	g	Powder	Bio-planet	200	€5.09	€0.00		0	0.0	0.00
16	Parsley, fresh	0	g	Powder		100	€1.54	€0.00		0	0.0	0.00
17	Bananas, raw	966	g	Powder		1000	€1.95	€1.88	1	860	220.6	10.53
18	Oranges, raw, all commercial varieties	946	g	Powder		1000	€1.75	€1.66	1	445	111.2	8.89
19	Peppers, sweet, red, raw	134	g	Powder		1000	€4.95	€0.66	7	42	8.1	1.33
20	Spinach, raw	0	g	Powder		0	€0.00	€0.00		0	0.0	0.00
21	Apples, raw, with skin	776	g	Powder		0	€0.00	€0.00	0	404	107.2	2.02
22	Tomatoes, red, ripe, raw, year round average	250	g	Powder		0	€0.00	€0.00	0	45	9.7	2.20
23	Dates, medjool	138	g	Powder		1000	€6.03	€0.83	7	382	103.5	2.50
24	Nuts, walnuts, english	156	g	Powder		1000	€15.25	€2.38	6	1020	21.4	23.76
25	Tomatoes, red, ripe, raw, year round average	206	g	Powder		1000	€2.50	€0.52	5	37	8.0	1.81
26	Cucumber, with peel, raw	200	g	Powder		200	€1.55	€1.55	1	30	7.3	1.30
27	Lemons, raw, without peel	116	g	Powder		1000	€1.80	€0.21	9	34	10.8	1.28
28	Pears, raw	320	g	Powder		1000	€3.60	€1.15	3	182	48.7	1.15
	Total						€127.10	€53.99		15632	1347.8	462.63
	Target									10200	0.0	504.00
	% Reached									153%		92%
	Safe Maximum									15600	300.0	777.00
	% Max Reached									100%		60%

Macro	Target	Recipe	Max	%
Calories (kcal)	10200	15632	15600	153%
Carbohydrates (g)	0	1347.8	300
Protein (g)	504	462.63	777	92%
Total Fat (g)	0	1016.19
Saturated Fat (g)	0	360.01
Monounsaturated Fat (g)	0	393.53
Polyunsaturated Fat (g)	0	185.46
Omega-3 Fatty Acids (g)	1	30.52		3052%
Omega-6 Fatty Acids (g)	2	142.14		> 5000%
Total Fiber (g)	168	330.6		197%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	1900.8

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	18000	109671	60000	609%
Vitamin B6 (mg)	7.8	13.7	600	176%
Vitamin B12 (ug)	14.1	15.1		107%
Vitamin C (mg)	540	1536	12000	284%
Vitamin D (IU)	3600	4010	24000	111%
Vitamin E (IU)	134.4	181	6000	135%
Vitamin K (ug)	720	727		101%
Thiamin (mg)	7.2	7.101		99%
Riboflavin (mg)	7.8	11.765		151%
Niacin (mg)	96	74.923	210	78%
Folate (ug)	2400	2434	6000	101%
Pantothenic Acid (mg)	30	42.271		141%
Biotin (ug)	180	92		51%
Choline (mg)	3300	1775.322	21000	54%

Minerals	Target	Recipe	Max	%
Calcium (g)	6	7.56	15	126%
Chloride (g)	13.8	1.622	21.6	12%
Chromium (ug)	180	2		1%
Copper (mg)	5.4	30.224	60	560%
Iodine (ug)	900	119	6600	13%
Iron (mg)	48	142.7513	270	297%
Magnesium (mg)	2520	4745.7		188%
Manganese (mg)	13.8	37.323	66	270%
Molybdenum (ug)	270	27	12000	10%
Phosphorus (g)	4.2	11.882	24	283%
Potassium (g)	21	28.402		135%
Selenium (ug)	330	385	2400	117%
Sodium (g)	9	7.514	13.8	83%
Sulfur (g)	12	14.8		123%
Zinc (mg)	66	97.1046	240	147%

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2018-03-27 grocery list

Nutrition Facts

Nutrient Profile: Weekly groceries - Male DRI Keto about 70kgChange

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Nutrient Profile: Weekly groceries - Male DRI Keto about 70kg Change