Name: Copy of Keto Chow PEANUT BUTTER KAPSTACK11
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 5g Creatine; 85g True Nutrition Vegan Protein Optimizer - Sweetened with Stevia; 35g Coconut Oil; 900ml Almond Coconut Milk - Unsweetened; 80g Natural Creamy Peanut Butter; 1pill NOW Foods ADAM; 7g Olive Oil; 6g Ground Flax Seed; 1g MSM Sulfur Powder; 2.5g Potassium chloride; 0.5g Choline bitartrate; 1.5pill Calcium & Vitamin D plus Vitamin K Tablets

Amount		Ingredient	$ / day	Source
5	g	Creatine	$0.07	Amazon
85	g	True Nutrition Vegan Protein Optimizer - Sweetened with Stevia	$1.61	True Nutrition
35	g	Coconut Oil	$0.43	Swanson
900	ml	Almond Coconut Milk - Unsweetened	$1.31	Kroger
80	g	Natural Creamy Peanut Butter	$0.44	Kroger
1	pill	NOW Foods ADAM	$0.17	Amazon
7	g	Olive Oil	$0.12	Kroger
6	g	Ground Flax Seed	$0.00
1	g	MSM Sulfur Powder	$0.05	Amazon UK
2.5	g	Potassium chloride	$0.03	Ebay
0.5	g	Choline bitartrate	$0.02	BulkPowders
1.5	pill	Calcium & Vitamin D plus Vitamin K Tablets	$0.06	Healthspan
Amounts for: Total Daily Cost:			$4.31	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

4% Carb, 28% Protein, 68% Fat

Calories1380

% Daily Values*

71%

Total Carbohydrate15g

97%

Dietary Fiber 16g

72%

Protein91g

133%

Total Fat100g

Saturated Fat40g

Monounsaturated Fat24g

Polyunsaturated Fat12g

73%

Omega-3 Fatty Acids2g

2349%

Omega-6 Fatty Acids15g

Cholesterol0mg

Calcium 66%	•	Vitamin A 167%
Chloride 52%	•	Vitamin B6 > 11000%
Chromium 286%	•	Vitamin B12 > 5208%
Copper 28%	•	Vitamin C 139%
Iodine 79%	•	Vitamin D 108%
Iron 143%	•	Vitamin E 373%
Magnesium 32%	•	Vitamin K 73%
Manganese 43%	•	Thiamin 1042%
Molybdenum 83%	•	Riboflavin 962%
Phosphorus 50%	•	Niacin 177%
Potassium 69%	•	Folate 81%
Selenium 182%	•	Pantothenic Acid 515%
Sodium 38%	•	Biotin 500%
Sulfur 50%	•	Choline 49%
Zinc 157%

* Percent Daily Values are based on " kapstack11's My Profile female 1264 calorie". 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	Creatine	5	g	Powder	Amazon	1000	$14.98	$0.07	200	0	0.0	0.00
2	True Nutrition Vegan Protein Optimizer - Sweetened with Stevia	85	g	Powder	True Nutrition	450	$8.50	$1.61	5	340	3.3	66.02
3	Coconut Oil	35	g	Paste	Swanson	1530	$18.99	$0.43	44	300	0.0	0.00
4	Almond Coconut Milk - Unsweetened	900	ml	Liquid	Kroger	1920	$2.79	$1.31	2	169	0.0	3.75
5	Natural Creamy Peanut Butter	80	g	Paste	Kroger	453	$2.50	$0.44	6	475	10.0	20.00
6	NOW Foods ADAM	1	pill	Pill	Amazon	120	$20.79	$0.17	120	0	0.0	0.00
7	Olive Oil	7	g	Liquid	Kroger	918	$16.00	$0.12	131	60	0.0	0.00
8	Ground Flax Seed	6	g	Powder		0	$0.00	$0.00	0	36	1.6	1.20
9	MSM Sulfur Powder	1	g	Powder	Amazon UK	250	$12.92	$0.05	250	0	0.0	0.00
10	Potassium chloride	2.5	g	Powder	Ebay	500	$5.70	$0.03	200	0	0.0	0.00
11	Choline bitartrate	0.5	g	Powder	BulkPowders	100	$3.75	$0.02	200	0	0.0	0.00
12	Calcium & Vitamin D plus Vitamin K Tablets	1.5	pill	Pill	Healthspan	240	$8.95	$0.06	160	0	0.0	0.00
	Total						$115.87	$4.31		1380	14.9	90.97
	Target									1264	21.0	126.00
	% Reached									109%	71%	72%
	Safe Maximum									1264	21.0	126.00
	% Max Reached									109%	71%	72%

Macro	Target	Recipe	Max	%
Calories (kcal)	1264	1380	1264	109%
Carbohydrates (g)	21	14.9	21	71%
Protein (g)	126	90.97	126	72%
Total Fat (g)	75	99.96	75	133%
Saturated Fat (g)	0	39.57
Monounsaturated Fat (g)	0	23.55
Polyunsaturated Fat (g)	2	12.35		618%
Omega-3 Fatty Acids (g)	2.06	1.51		73%
Omega-6 Fatty Acids (g)	0.62	14.57		2349%
Total Fiber (g)	16.8	16.3		97%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	143	200	> 5000%
Vitamin B12 (ug)	2.4	125		> 5000%
Vitamin C (mg)	90	125	2000	139%
Vitamin D (IU)	600	650	4000	108%
Vitamin E (IU)	22.5	84	1500	373%
Vitamin K (ug)	120	87		73%
Thiamin (mg)	1.2	12.5		1042%
Riboflavin (mg)	1.3	12.5		962%
Niacin (mg)	16	28.25	3000	177%
Folate (ug)	320	259		81%
Pantothenic Acid (mg)	5	25.75		515%
Biotin (ug)	30	150		500%
Choline (mg)	550	268	3500	49%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.66	2.5	66%
Chloride (g)	2.3	1.19	6	52%
Chromium (ug)	35	100		286%
Copper (mg)	0.9	0.25	10	28%
Iodine (ug)	95	75	1100	79%
Iron (mg)	8	11.4167	45	143%
Magnesium (mg)	420	135.8		32%
Manganese (mg)	2.3	1	11	43%
Molybdenum (ug)	45	38	2000	83%
Phosphorus (g)	0.58	0.288	4	50%
Potassium (g)	2.7	1.869		69%
Selenium (ug)	55	100	400	182%
Sodium (g)	2	0.768	7	38%
Sulfur (g)	2	1		50%
Zinc (mg)	11	17.25	40	157%

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Parent Recipes:	Author	Last Updated	Created
[WIP] Vegan Bodybuilding - Cutting w/ Keto	lcedlightning	9 Nov '13	14 Nov '13
Keto Chow	gilf	14 Nov '13	30 Mar '16
This recipe	kapstack11	30 Mar '16	30 Mar '16

Copy of Keto Chow PEANUT BUTTER KAPSTACK11

Nutrition Facts

Nutrient Profile: kapstack11's My Profile female 1264 calorieChange

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Nutrient Profile: kapstack11's My Profile female 1264 calorie Change