Name: JS recipe
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 50g Organic Coconut Flour; 60g Whey Protein Isolate (Unflavored); 40g Bob's Red Mill Chia Seeds; 20g Navitas Naturals Organic Raw Cacao; 8g Bob's Red Mill Soy Lecithin Granules; 4g Organic Ceylon Cinnamon Powder; 4g Sea Salt; 6g Potassium Citrate; 0.5g Choline Bitartrate; 108.15ml Extra Virgin Olive Oil; 72.15ml MCT Oil; 60g NOW micellar casein powder; 4g NOW Inulin Powder; 2pill Thorne basic 2 a day multivitamin; 2pill Sports research fish oil; 2pill Slow Mag capsules

Amount		Ingredient	$ / day	Source
50	g	Organic Coconut Flour	$0.21	Amazon (S)
60	g	Whey Protein Isolate (Unflavored)	$1.46	Amazon (S)
40	g	Bob's Red Mill Chia Seeds	$0.55	Amazon (S)
20	g	Navitas Naturals Organic Raw Cacao	$0.54	Amazon (S)
8	g	Bob's Red Mill Soy Lecithin Granules	$0.15	Amazon (S)
4	g	Organic Ceylon Cinnamon Powder	$0.25	Amazon
4	g	Sea Salt	$0.01	Amazon (S)
6	g	Potassium Citrate	$0.17	Amazon
0.5	g	Choline Bitartrate	$0.02	Amazon
108.15	ml	Extra Virgin Olive Oil	$1.31	Amazon
72.15	ml	MCT Oil	$1.37	Amazon
60	g	NOW micellar casein powder	$1.87	lucky vitamin
4	g	NOW Inulin Powder	$0.11	lucky vitamin
2	pill	Thorne basic 2 a day multivitamin	$1.07	Thorne
2	pill	Sports research fish oil	$Infinity	Sports research
2	pill	Slow Mag capsules	$0.00	Amazon
Amounts for: Total Daily Cost:			$63.10	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

4% Carb, 21% Protein, 75% Fat

Calories2379

% Daily Values*

101%

Total Carbohydrate23g

137%

Dietary Fiber 48g

102%

Protein123g

107%

Total Fat196g

182%

Saturated Fat90g

Monounsaturated Fat75g

Polyunsaturated Fat22g

64%

Omega-3 Fatty Acids10g

86%

Omega-6 Fatty Acids14g

Cholesterol32mg

Calcium 129%	•	Vitamin A 176%
Chloride 142%	•	Vitamin B6 1596%
Chromium 1143%	•	Vitamin B12 > 25087%
Copper 312%	•	Vitamin C 304%
Iodine 50%	•	Vitamin D 333%
Iron 111%	•	Vitamin E 224%
Magnesium 166%	•	Vitamin K 414%
Manganese 276%	•	Thiamin 4235%
Molybdenum 32%	•	Riboflavin 979%
Phosphorus 128%	•	Niacin 570%
Potassium 100%	•	Folate 212%
Selenium 463%	•	Pantothenic Acid 974%
Sodium 130%	•	Biotin 1667%
Sulfur 166%	•	Choline 108%
Zinc 219%

* Percent Daily Values are based on "bobination5's U.S. government DRI, male 19-50, 2000 calories, ketogenic". 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	Organic Coconut Flour	50	g	Powder	Amazon (S)	11340	$47.70	$0.21	227	146	10.6	10.82
2	Whey Protein Isolate (Unflavored)	60	g	Powder	Amazon (S)	2268	$55.24	$1.46	38	228	1.8	53.57
3	Bob's Red Mill Chia Seeds	40	g	Powder	Amazon (S)	1812	$25.01	$0.55	45	194	0.4	6.62
4	Navitas Naturals Organic Raw Cacao	20	g	Powder	Amazon (S)	908	$24.73	$0.54	45	46	4.9	3.92
5	Bob's Red Mill Soy Lecithin Granules	8	g	Powder	Amazon (S)	1812	$33.75	$0.15	227	60	0.6	0.00
6	Organic Ceylon Cinnamon Powder	4	g	Powder	Amazon	453	$27.99	$0.25	113	10	1.1	0.16
7	Sea Salt	4	g	Powder	Amazon (S)	3628	$9.14	$0.01	907	0	0.0	0.00
8	Potassium Citrate	6	g	Powder	Amazon	1000	$28.96	$0.17	167	0	0.0	0.00
9	Choline Bitartrate	0.5	g	Powder	Amazon	500	$21.70	$0.02	1000	0	0.0	0.00
10	Extra Virgin Olive Oil	108.15	ml	Liquid	Amazon	3000	$36.27	$1.31	28	878	0.0	0.00
11	MCT Oil	72.15	ml	Liquid	Amazon	2838	$53.90	$1.37	39	556	0.0	0.00
12	NOW micellar casein powder	60	g	Powder	lucky vitamin	816	$25.49	$1.87	14	225	0.0	47.50
13	NOW Inulin Powder	4	g	Powder	lucky vitamin	227	$6.42	$0.11	57	7	3.9	0.00
14	Thorne basic 2 a day multivitamin	2	pill	Pill	Thorne	60	$32.00	$1.07	30	0	0.0	0.00
15	Sports research fish oil	2	pill	Pill	Sports research	0	$27.00	$Infinity	0	30	0.0	0.00
16	Slow Mag capsules	2	pill	Pill	Amazon	0	$0.00	$0.00	0	0	0.0	0.00
	Total						$455.30	$Infinity		2379	23.3	122.59
	Target									2347	23.0	120.00
	% Reached									101%	101%	102%
	Safe Maximum									0	40.0	0.00
	% Max Reached									N/A	58%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2347	2379		101%
Carbohydrates (g)	23	23.3	40	101%
Protein (g)	120	122.59		102%
Total Fat (g)	183	195.83		107%
Saturated Fat (g)	49.41	89.88		182%
Monounsaturated Fat (g)	100.65	74.99		75%
Polyunsaturated Fat (g)	32.94	21.88		66%
Omega-3 Fatty Acids (g)	16	10.18		64%
Omega-6 Fatty Acids (g)	16	13.78		86%
Total Fiber (g)	35	48.1		137%
Soluble Fiber (g)	17	9.1		54%
Insoluble Fiber (g)	18	38.9		216%
Cholesterol (mg)	0	32.2

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5279	10000	176%
Vitamin B6 (mg)	1.3	20.7	100	1596%
Vitamin B12 (ug)	2.4	602.1		> 5000%
Vitamin C (mg)	90	273	2000	304%
Vitamin D (IU)	600	2000	4000	333%
Vitamin E (IU)	20	45	1000	224%
Vitamin K (ug)	120	497		414%
Thiamin (mg)	1.2	50.821		4235%
Riboflavin (mg)	1.3	12.721		979%
Niacin (mg)	16	91.269	35	570%
Folate (ug)	400	846	1000	212%
Pantothenic Acid (mg)	5	48.704		974%
Biotin (ug)	30	500		1667%
Choline (mg)	550	593.748	3500	108%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.29	2.5	129%
Chloride (g)	2.3	3.272	3.6	142%
Chromium (ug)	35	400		1143%
Copper (mg)	0.9	2.806	10	312%
Iodine (ug)	150	75	1100	50%
Iron (mg)	8	8.8798	45	111%
Magnesium (mg)	420	698		166%
Manganese (mg)	2.3	6.34	11	276%
Molybdenum (ug)	45	15	2000	32%
Phosphorus (g)	0.7	0.898	4	128%
Potassium (g)	3.5	3.485		100%
Selenium (ug)	55	254	400	463%
Sodium (g)	1.5	1.956	2.3	130%
Sulfur (g)	2	3.31		166%
Zinc (mg)	11	24.0492	40	219%

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JS recipe

Nutrition Facts

Nutrient Profile: bobination5's U.S. government DRI, male 19-50, 2000 calories, ketogenicChange

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Nutrient Profile: bobination5's U.S. government DRI, male 19-50, 2000 calories, ketogenic Change