Name: First Step (for Induction Phase Ketosis)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Nature's Best Zero Carb Isopure (Vanilla); 20g Bob's Red Mill Chia Seeds; 17g Psyllium Husk Powder; 8g Bob's Red Mill Soy Lecithin Granules; 5g Potassium Citrate; 4g Organic Ceylon Cinnamon Powder; 0g Choline Bitartrate; 100ml MCT Oil; 40ml Extra Virgin Olive Oil; 1pill Now Foods Vitamin D-3 & K-2; 2g Iodised Salt; 0g Whey Protein Isolate (Unflavored)

Amount		Ingredient	$ / day	Source
150	g	Nature's Best Zero Carb Isopure (Vanilla)	$4.26	Amazon
20	g	Bob's Red Mill Chia Seeds	$0.28	Amazon (S)
17	g	Psyllium Husk Powder	$0.20	Amazon (S)
8	g	Bob's Red Mill Soy Lecithin Granules	$0.15	Amazon (S)
5	g	Potassium Citrate	$0.14	Amazon
4	g	Organic Ceylon Cinnamon Powder	$0.25	Amazon
0	g	Choline Bitartrate	$0.00	Amazon
100	ml	MCT Oil	$1.90	Amazon
40	ml	Extra Virgin Olive Oil	$0.48	Amazon
1	pill	Now Foods Vitamin D-3 & K-2	$0.05	Amazon (S)
2	g	Iodised Salt	$0.00	local
0	g	Whey Protein Isolate (Unflavored)	$0.00	Amazon (S)
Amounts for: Total Daily Cost:			$7.71	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

0% Carb, 28% Protein, 72% Fat

Calories1821

% Daily Values*

Total Carbohydrate2g

86%

Dietary Fiber 24g

44%

Protein124g

114%

Total Fat144g

Saturated Fat102g

Monounsaturated Fat29g

Polyunsaturated Fat11g

253%

Omega-3 Fatty Acids4g

37%

Omega-6 Fatty Acids6g

Cholesterol12mg

Calcium 164%	•	Vitamin A 122%
Chloride 101%	•	Vitamin B6 121%
Chromium 118%	•	Vitamin B12 121%
Copper 237%	•	Vitamin C 125%
Iodine 184%	•	Vitamin D 167%
Iron 128%	•	Vitamin E 153%
Magnesium 137%	•	Vitamin K 184%
Manganese 228%	•	Thiamin 131%
Molybdenum 121%	•	Riboflavin 124%
Phosphorus 146%	•	Niacin 132%
Potassium 106%	•	Folate 123%
Selenium 141%	•	Pantothenic Acid 121%
Sodium 105%	•	Biotin 121%
Sulfur 131%	•	Choline 144%
Zinc 130%

* Percent Daily Values are based on "aboron'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	Nature's Best Zero Carb Isopure (Vanilla)	150	g	Powder	Amazon	3355	$95.24	$4.26	22	508	0.0	120.97
2	Bob's Red Mill Chia Seeds	20	g	Powder	Amazon (S)	1812	$25.01	$0.28	91	97	0.2	3.31
3	Psyllium Husk Powder	17	g	Powder	Amazon (S)	1360	$15.95	$0.20	80	51	0.0	0.00
4	Bob's Red Mill Soy Lecithin Granules	8	g	Powder	Amazon (S)	1812	$33.75	$0.15	227	60	0.6	0.00
5	Potassium Citrate	5	g	Powder	Amazon	1000	$28.96	$0.14	200	0	0.0	0.00
6	Organic Ceylon Cinnamon Powder	4	g	Powder	Amazon	453	$27.99	$0.25	113	10	1.1	0.16
7	Choline Bitartrate	0	g	Powder	Amazon	500	$21.70	$0.00		0	0.0	0.00
8	MCT Oil	100	ml	Liquid	Amazon	2838	$53.90	$1.90	28	770	0.0	0.00
9	Extra Virgin Olive Oil	40	ml	Liquid	Amazon	3000	$36.27	$0.48	75	325	0.0	0.00
10	Now Foods Vitamin D-3 & K-2	1	pill	Pill	Amazon (S)	120	$5.94	$0.05	120	0	0.0	0.00
11	Iodised Salt	2	g	Powder	local	500	$0.90	$0.00	250	0	0.0	0.00
12	Whey Protein Isolate (Unflavored)	0	g	Powder	Amazon (S)	2268	$55.24	$0.00		0	0.0	0.00
	Total						$400.85	$7.71		1821	1.9	124.44
	Target									2520	63.0	284.00
	% Reached									72%	3%	44%
	Safe Maximum									0	50.0	0.00
	% Max Reached									N/A	4%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2520	1821		72%
Carbohydrates (g)	63	1.9	50	3%
Protein (g)	284	124.44		44%
Total Fat (g)	126	144		114%
Saturated Fat (g)		102.21
Monounsaturated Fat (g)		28.66
Polyunsaturated Fat (g)		10.65
Omega-3 Fatty Acids (g)	1.6	4.05		253%
Omega-6 Fatty Acids (g)	17	6.36		37%
Total Fiber (g)	28	24		86%
Soluble Fiber (g)		14.7
Insoluble Fiber (g)		9.3
Cholesterol (mg)	0	12.097

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3652	10000	122%
Vitamin B6 (mg)	1.3	1.6	100	121%
Vitamin B12 (ug)	2.4	2.9		121%
Vitamin C (mg)	90	112	2000	125%
Vitamin D (IU)	600	1000	4000	167%
Vitamin E (IU)	20	31	1000	153%
Vitamin K (ug)	120	221		184%
Thiamin (mg)	1.2	1.576		131%
Riboflavin (mg)	1.3	1.608		124%
Niacin (mg)	16	21.174	35	132%
Folate (ug)	400	494	1000	123%
Pantothenic Acid (mg)	5	6.063		121%
Biotin (ug)	30	36		121%
Choline (mg)	550	794.465	3500	144%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.64	2.5	164%
Chloride (g)	2.3	2.313	3.6	101%
Chromium (ug)	35	41		118%
Copper (mg)	0.9	2.134	10	237%
Iodine (ug)	150	275	1100	184%
Iron (mg)	8	10.2521	45	128%
Magnesium (mg)	420	577.5		137%
Manganese (mg)	2.3	5.235	11	228%
Molybdenum (ug)	45	54	2000	121%
Phosphorus (g)	0.7	1.021	4	146%
Potassium (g)	3.5	3.714		106%
Selenium (ug)	55	78	400	141%
Sodium (g)	1.5	1.579	2.3	105%
Sulfur (g)	2	2.62		131%
Zinc (mg)	11	14.2957	40	130%

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Nutrition Facts

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

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First Step (for Induction Phase Ketosis) Private

Nutrition Facts

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

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