Name: Amanda's Keto
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 85g Trader Joe's Unflavored Soy Protein; 55ml Kirkland Extra Virgin Olive Oil; 55ml Ottavio Grapeseed Oil; 10g Hershey's Special Dark Cocoa Powder; 44g Now Foods Lecithin Granules; 12g Now Foods Potassium Gluconate (Amazon); 2.5g Iodized Salt; 1pill Now Foods Vitamin D-3 2000 IU; 2g Morton Lite Salt Mixture; 25g Kirkland Signature Optifiber; 1g Emergen-C Super Orange; 5g Stevia

Amount		Ingredient	$ / day	Source
85	g	Trader Joe's Unflavored Soy Protein	$1.50	Trader Joe's
55	ml	Kirkland Extra Virgin Olive Oil	$0.33	Costco
55	ml	Ottavio Grapeseed Oil	$0.27	Costco
10	g	Hershey's Special Dark Cocoa Powder	$0.13	Amazon
44	g	Now Foods Lecithin Granules	$0.94	Amazon
12	g	Now Foods Potassium Gluconate (Amazon)	$0.37	Amazon
2.5	g	Iodized Salt	$0.00	Local Store
1	pill	Now Foods Vitamin D-3 2000 IU	$0.04	Amazon
2	g	Morton Lite Salt Mixture	$0.01	Wal*Mart
25	g	Kirkland Signature Optifiber	$0.51	Costco
1	g	Emergen-C Super Orange	$0.02	Costco
5	g	Stevia	$0.19	Amazon
Amounts for: Total Daily Cost:			$4.32	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

9% Carb, 17% Protein, 74% Fat

Calories1633

% Daily Values*

28%

Total Carbohydrate36g

116%

Dietary Fiber 29g

99%

Protein69g

240%

Total Fat132g

Saturated Fat0g

Monounsaturated Fat0g

Polyunsaturated Fat0g

Omega-3 Fatty Acids0g

Omega-6 Fatty Acids0g

Cholesterol0mg

Calcium 123%	•	Vitamin A 733%
Chloride 113%	•	Vitamin B6 245%
Chromium 239%	•	Vitamin B12 375%
Copper 345%	•	Vitamin C 234%
Iodine 177%	•	Vitamin D 402%
Iron 162%	•	Vitamin E 110%
Magnesium 120%	•	Vitamin K 88%
Manganese 215%	•	Thiamin 161%
Molybdenum 397%	•	Riboflavin 198%
Phosphorus 344%	•	Niacin 182%
Potassium 65%	•	Folate 119%
Selenium 159%	•	Pantothenic Acid 223%
Sodium 139%	•	Biotin 1026%
Sulfur 0%	•	Choline 368%
Zinc 238%

* Percent Daily Values are based on "U.S. government DRI, female 19-30, Sedentary, Non-Lactating". 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	Trader Joe's Unflavored Soy Protein	85	g	Powder	Trader Joe's	908	$15.99	$1.50	11	322	0.0	67.41
2	Kirkland Extra Virgin Olive Oil	55	ml	Liquid	Costco	2000	$11.99	$0.33	36	440	0.0	0.00
3	Ottavio Grapeseed Oil	55	ml	Liquid	Costco	2000	$9.99	$0.27	36	440	0.0	0.00
4	Hershey's Special Dark Cocoa Powder	10	g	Powder	Amazon	1356	$17.88	$0.13	136	20	6.0	2.00
5	Now Foods Lecithin Granules	44	g	Powder	Amazon	907	$19.30	$0.94	21	308	4.4	0.00
6	Now Foods Potassium Gluconate (Amazon)	12	g	Powder	Amazon	454	$14.05	$0.37	38	0	0.0	0.00
7	Iodized Salt	2.5	g	Powder	Local Store	737	$0.44	$0.00	295	0	0.0	0.00
8	Now Foods Vitamin D-3 2000 IU	1	pill	Pill	Amazon	240	$10.03	$0.04	240	0	0.0	0.00
9	Morton Lite Salt Mixture	2	g	Powder	Wal*Mart	311	$1.20	$0.01	156	0	0.0	0.00
10	Kirkland Signature Optifiber	25	g	Powder	Costco	730	$14.99	$0.51	29	100	25.0	0.00
11	Emergen-C Super Orange	1	g	Powder	Costco	792	$18.99	$0.02	792	3	0.7	0.00
12	Stevia	5	g	Powder	Amazon	453	$17.10	$0.19	91	0	0.0	0.00
	Total						$151.95	$4.32		1633	36.1	69.41
	Target									2000	130.0	70.00
	% Reached									82%	28%	99%
	Safe Maximum									2200	225.0	120.00
	% Max Reached									74%	16%	58%

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	1633	2200	82%
Carbohydrates (g)	130	36.1	225	28%
Protein (g)	70	69.41	120	99%
Total Fat (g)	55	132.26	70	240%
Saturated Fat (g)		0
Monounsaturated Fat (g)		0
Polyunsaturated Fat (g)		0
Omega-3 Fatty Acids (g)	0	0
Omega-6 Fatty Acids (g)	0	0
Total Fiber (g)	25	29		116%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	5129	10000	733%
Vitamin B6 (mg)	1.3	3.2	100	245%
Vitamin B12 (ug)	2.4	9		375%
Vitamin C (mg)	75	175	2000	234%
Vitamin D (IU)	600	2410	4000	402%
Vitamin E (IU)	30	33	1000	110%
Vitamin K (ug)	90	79		88%
Thiamin (mg)	1.1	1.767		161%
Riboflavin (mg)	1.1	2.178		198%
Niacin (mg)	14	25.485	35	182%
Folate (ug)	400	476	1000	119%
Pantothenic Acid (mg)	5	11.143		223%
Biotin (ug)	30	308		1026%
Choline (mg)	425	1564	3500	368%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.23	2.5	123%
Chloride (g)	2.3	2.599	3.6	113%
Chromium (ug)	25	60		239%
Copper (mg)	0.9	3.109	10	345%
Iodine (ug)	150	265	1100	177%
Iron (mg)	18	29.1633	45	162%
Magnesium (mg)	310	373.1		120%
Manganese (mg)	1.8	3.867	11	215%
Molybdenum (ug)	45	179	2000	397%
Phosphorus (g)	0.7	2.409	4	344%
Potassium (g)	4.7	3.066		65%
Selenium (ug)	55	87	400	159%
Sodium (g)	1.5	2.087	2.3	139%
Sulfur (g)	2	0		0%
Zinc (mg)	8	19.0128	40	238%

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Parent Recipes:	Author	Last Updated	Created
My Take on Hacker School Soylent Recipe	michaelgpearce	26 Jul '13	30 Jul '13
This recipe	commanda	10 Aug '13	10 Aug '13

Amanda's Keto

Nutrition Facts

Nutrient Profile: U.S. government DRI, female 19-30, Sedentary, Non-LactatingChange

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Nutrient Profile: U.S. government DRI, female 19-30, Sedentary, Non-Lactating Change