Name: Benelux Keto Vegan
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2pill Optimum Nutrition Opti-Women Multivitamin; 0.2g Stevia Poeder; 0.95g Peterselie Poeder; 2.55g Zonnebloem Lecithine; 3.5g Now Foods Calcium Citrate; 9g MSM Poeder Puur; 4.7g JOZO Bewust met jodium; 14g Lijnzaad; 20g Cacao Poeder Raw; 60g Kokosschaafsel; 67g Pea Protein Powder; 210g Amandelmeel

Amount		Ingredient	€ / day	Source
2	pill	Optimum Nutrition Opti-Women Multivitamin	€0.41	Bardolino
0.2	g	Stevia Poeder	€0.07	Gekruid.com
0.95	g	Peterselie Poeder	€0.05	De Peperbol
2.55	g	Zonnebloem Lecithine	€0.09	Voedselpuurenzuiver
3.5	g	Now Foods Calcium Citrate	€0.14	Body & Fit
9	g	MSM Poeder Puur	€0.24	Glucoplaza
4.7	g	JOZO Bewust met jodium	€0.02	JOZO
14	g	Lijnzaad	€0.05	Gekruid.com
20	g	Cacao Poeder Raw	€0.28	Gekruid.com
60	g	Kokosschaafsel	€0.24	Gekruid.com
67	g	Pea Protein Powder	€0.72	Ebay
210	g	Amandelmeel	€2.39	Gekruid.com
Amounts for: Total Daily Cost:			€4.69	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

6% Carb, 21% Protein, 73% Fat

Calories2101

% Daily Values*

134%

Total Carbohydrate34g

100%

Dietary Fiber 28g

73%

Protein109g

117%

Total Fat169g

Saturated Fat46g

Monounsaturated Fat83g

Polyunsaturated Fat29g

200%

Omega-3 Fatty Acids3g

144%

Omega-6 Fatty Acids25g

Cholesterol0mg

Calcium 150%	•	Vitamin A 193%
Chloride 105%	•	Vitamin B6 1574%
Chromium 343%	•	Vitamin B12 4167%
Copper 559%	•	Vitamin C 293%
Iodine 199%	•	Vitamin D 100%
Iron 373%	•	Vitamin E 912%
Magnesium 189%	•	Vitamin K 198%
Manganese 476%	•	Thiamin 1727%
Molybdenum 156%	•	Riboflavin 1710%
Phosphorus 190%	•	Niacin 177%
Potassium 105%	•	Folate 186%
Selenium 148%	•	Pantothenic Acid 435%
Sodium 100%	•	Biotin 836%
Sulfur 150%	•	Choline 121%
Zinc 200%

* Percent Daily Values are based on "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	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	Bardolino	120	€24.90	€0.41	60	0	0.0	0.00
2	Stevia Poeder	0.2	g	Powder	Gekruid.com	50	€16.50	€0.07	250	0	0.0	0.00
3	Peterselie Poeder	0.95	g	Powder	De Peperbol	25	€1.25	€0.05	26	3	0.6	0.32
4	Zonnebloem Lecithine	2.55	g	Powder	Voedselpuurenzuiver	400	€13.50	€0.09	157	18	0.0	0.00
5	Now Foods Calcium Citrate	3.5	g	Powder	Body & Fit	227	€8.90	€0.14	65	0	0.0	0.00
6	MSM Poeder Puur	9	g	Powder	Glucoplaza	500	€13.47	€0.24	56	0	0.0	0.00
7	JOZO Bewust met jodium	4.7	g	Powder	JOZO	450	€1.59	€0.02	96	0	0.0	0.00
8	Lijnzaad	14	g	Powder	Gekruid.com	2500	€8.25	€0.05	179	75	0.2	2.56
9	Cacao Poeder Raw	20	g	Powder	Gekruid.com	2500	€34.99	€0.28	125	71	4.0	5.52
10	Kokosschaafsel	60	g	Powder	Gekruid.com	2500	€9.99	€0.24	42	394	11.1	5.58
11	Pea Protein Powder	67	g	Powder	Ebay	2500	€26.70	€0.72	37	267	7.1	54.94
12	Amandelmeel	210	g	Powder	Gekruid.com	2500	€28.50	€2.39	12	1273	10.5	39.90
	Total						€188.54	€4.69		2101	33.6	108.82
	Target									2000	25.0	150.00
	% Reached									105%	134%	73%
	Safe Maximum									0	50.0	0.00
	% Max Reached									N/A	67%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2101		105%
Carbohydrates (g)	25	33.6	50	134%
Protein (g)	150	108.82		73%
Total Fat (g)	144.4	168.6		117%
Saturated Fat (g)		45.86
Monounsaturated Fat (g)		82.79
Polyunsaturated Fat (g)		28.89
Omega-3 Fatty Acids (g)	1.6	3.2		200%
Omega-6 Fatty Acids (g)	17	24.54		144%
Total Fiber (g)	28	28		100%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5802	10000	193%
Vitamin B6 (mg)	1.3	20.5	100	1574%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	264	2000	293%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	182	1000	912%
Vitamin K (ug)	120	237		198%
Thiamin (mg)	1.2	20.724		1727%
Riboflavin (mg)	1.3	22.228		1710%
Niacin (mg)	16	28.374	35	177%
Folate (ug)	400	743	1000	186%
Pantothenic Acid (mg)	5	21.73		435%
Biotin (ug)	30	251		836%
Choline (mg)	550	664.302	3500	121%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.5	2.5	150%
Chloride (g)	2.3	2.42	3.6	105%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	5.028	10	559%
Iodine (ug)	150	299	1100	199%
Iron (mg)	8	29.8388	45	373%
Magnesium (mg)	420	792.5		189%
Manganese (mg)	2.3	10.94	11	476%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	1.33	4	190%
Potassium (g)	3.5	3.677		105%
Selenium (ug)	55	82	400	148%
Sodium (g)	1.5	1.507	2.3	100%
Sulfur (g)	2	3		150%
Zinc (mg)	11	21.986	40	200%

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Parent Recipes:	Author	Last Updated	Created
Mudslide	robgietema	29 Dec '14	9 Jun '14
This recipe	ReX	9 Jun '14	9 Jun '14

Benelux Keto Vegan

Nutrition Facts

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

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