Name: Alex Keto
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 3/4 cup Vanilla Rice Protein; 3 tbsp Chia Seeds; 1 tbsp Psyllium Husk Powder; 2 tbsp Cocoa Powder; 11/2 tsp Potassium Citrate; 11/4 tsp Calcium Citrate; 1/2 tsp Iodized Salt; 1 tsp Magnesium Citrate; 1/2 tsp Choline Bitartrate; 3/4 tsp Stevia Powder; 1/8 tsp Xanthan Gum; 1 capsule One Daily Superfood Multivitamin; 2 tbsp MCT Oil; 82/3 tbsp Canola Oil

Amount		Volume		Ingredient	$ / day	Source
75	g	¾	cup	Vanilla Rice Protein	$2.37	Amazon
60	g	3	tbsp	Chia Seeds	$0.96	Amazon
0	g	1	tbsp	Psyllium Husk Powder	$0.00	Amazon
10	g	2	tbsp	Cocoa Powder	$0.13	Amazon
10	g	1½	tsp	Potassium Citrate	$0.50	Amazon
2.5	g	1¼	tsp	Calcium Citrate	$0.13	Amazon
4	g	½	tsp	Iodized Salt	$0.01	Amazon
2	g	1	tsp	Magnesium Citrate	$0.11	Amazon
2	g	½	tsp	Choline Bitartrate	$0.26	Amazon
1.5	g	¾	tsp	Stevia Powder	$0.22	Amazon
0.5	g	⅛	tsp	Xanthan Gum	$0.02	Amazon
1	pill	1	capsule	One Daily Superfood Multivitamin	$0.32	Amazon
30	ml	2	tbsp	MCT Oil	$0.70	Amazon
130	ml	8⅔	tbsp	Canola Oil	$1.05	Amazon
Amounts for: Total Daily Cost:					$6.79	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

8% Carb, 14% Protein, 78% Fat

Calories1940

% Daily Values*

16%

Total Carbohydrate39g

105%

Dietary Fiber 29g

82%

Protein69g

275%

Total Fat179g

Saturated Fat40g

Monounsaturated Fat84g

Polyunsaturated Fat51g

1411%

Omega-3 Fatty Acids23g

166%

Omega-6 Fatty Acids28g

Cholesterol0mg

Calcium 105%	•	Vitamin A 168%
Chloride 104%	•	Vitamin B6 770%
Chromium 343%	•	Vitamin B12 4167%
Copper 159%	•	Vitamin C 116%
Iodine 175%	•	Vitamin D 167%
Iron 206%	•	Vitamin E 265%
Magnesium 126%	•	Vitamin K 144%
Manganese 175%	•	Thiamin 865%
Molybdenum 167%	•	Riboflavin 779%
Phosphorus 141%	•	Niacin 159%
Potassium 114%	•	Folate 108%
Selenium 190%	•	Pantothenic Acid 201%
Sodium 120%	•	Biotin 100%
Sulfur 173%	•	Choline 146%
Zinc 122%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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	Vanilla Rice Protein	75	g	Powder	Amazon	600	$18.99	$2.37	8	275	7.5	57.50
2	Chia Seeds	60	g	Powder	Amazon	1814	$29.00	$0.96	30	292	25.3	9.92
3	Psyllium Husk Powder	0	g	Powder	Amazon	680	$9.99	$0.00		0	0.0	0.00
4	Cocoa Powder	10	g	Powder	Amazon	1361	$17.88	$0.13	136	23	5.8	1.96
5	Potassium Citrate	10	g	Powder	Amazon	500	$24.96	$0.50	50	0	0.0	0.00
6	Calcium Citrate	2.5	g	Powder	Amazon	250	$12.96	$0.13	100	0	0.0	0.00
7	Iodized Salt	4	g	Powder	Amazon	737	$2.09	$0.01	184	0	0.0	0.00
8	Magnesium Citrate	2	g	Powder	Amazon	250	$13.96	$0.11	125	0	0.0	0.00
9	Choline Bitartrate	2	g	Powder	Amazon	100	$12.96	$0.26	50	0	0.0	0.00
10	Stevia Powder	1.5	g	Powder	Amazon	100	$14.96	$0.22	67	0	0.0	0.00
11	Xanthan Gum	0.5	g	Powder	Amazon	454	$15.95	$0.02	908	2	0.4	0.00
12	One Daily Superfood Multivitamin	1	pill	Powder	Amazon	30	$9.61	$0.32	30	0	0.0	0.00
13	MCT Oil	30	ml	Liquid	Amazon	946	$22.20	$0.70	32	200	0.0	0.00
14	Canola Oil	130	ml	Liquid	Amazon	1361	$10.99	$1.05	10	1149	0.0	0.00
	Total						$216.50	$6.79		1940	39.0	69.38
	Target									2000	250.0	85.00
	% Reached									97%	16%	82%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1940	97%
Carbohydrates (g)	250	39	16%
Protein (g)	85	69.38	82%
Total Fat (g)	65	179.06	275%
Saturated Fat (g)		40.38
Monounsaturated Fat (g)		84.1
Polyunsaturated Fat (g)		50.83
Omega-3 Fatty Acids (g)	1.6	22.58	1411%
Omega-6 Fatty Acids (g)	17	28.25	166%
Total Fiber (g)	28	29.3	105%
Soluble Fiber (g)		0.4
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5032	10000	168%
Vitamin B6 (mg)	1.3	10	100	770%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	104	2000	116%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	20	53	1000	265%
Vitamin K (ug)	120	173		144%
Thiamin (mg)	1.2	10.38		865%
Riboflavin (mg)	1.3	10.126		779%
Niacin (mg)	16	25.517	35	159%
Folate (ug)	400	433	1000	108%
Pantothenic Acid (mg)	5	10.025		201%
Biotin (ug)	30	30		100%
Choline (mg)	550	801.46	3500	146%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.05	2.5	105%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	1.433	10	159%
Iodine (ug)	150	263	1100	175%
Iron (mg)	8	16.518	45	206%
Magnesium (mg)	420	527.6		126%
Manganese (mg)	2.3	4.018	11	175%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0.989	4	141%
Potassium (g)	3.5	4.007		114%
Selenium (ug)	55	105	400	190%
Sodium (g)	1.5	1.801	2.3	120%
Sulfur (g)	2	3.46		173%
Zinc (mg)	11	13.429	40	122%

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Alex Keto

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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