Name: Joanna's Creamy Ketofood (for Ongoing Ketosis)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 46g ON Gold Standard 100% Whey - Chocolate; 26g Navitas Naturals Organic Raw Cacao Powder; 11/2 tbsp Nutiva Organic Chia Seeds; 21/2 tsp Kirkland Signature Saigon Cinnamon; 3 tbsp Bob's Red Mill Soy Lecithin Granules; 11/2 tsp Kirkland Signature Pure Sea Salt; 13/4 tsp BulkSupplements Pure Potassium Citrate; 0.0625 tsp BulkSupplements Sucralose Powder - Pinch; 1/2 cup Heavy Whipping Cream; 1/3 cup Now Foods MCT Oil; 1/3 cup Kirkland Signature Extra Virgin Olive Oil; 1pill Kirkland Signature Adult 50+ Mature Multi; 1pill Solaray Vitamin D-3 & K-2; 3pill Solaray Cal-Mag Citrate with Vit D; 2pill Nutrigold Omega-3 Gold

Amount		Volume		Ingredient	$ / day	Source
46	g			ON Gold Standard 100% Whey - Chocolate	$0.96	Costco
26	g			Navitas Naturals Organic Raw Cacao Powder	$0.73	Amazon (S)
20	g	1½	tbsp	Nutiva Organic Chia Seeds	$0.26	Amazon (S)
6	g	2½	tsp	Kirkland Signature Saigon Cinnamon	$0.07	Costco
24	g	3	tbsp	Bob's Red Mill Soy Lecithin Granules	$0.46	Amazon (S)
9.12	g	1½	tsp	Kirkland Signature Pure Sea Salt	$0.03	Costco
10	g	1¾	tsp	BulkSupplements Pure Potassium Citrate	$0.37	Amazon
0.131	g	0.0625	tsp	BulkSupplements Sucralose Powder - Pinch	$0.04	Amazon
118.29	ml	½	cup	Heavy Whipping Cream	$0.67	Fred Meyer
78.86	ml	⅓	cup	Now Foods MCT Oil	$1.04	Vitaminlife
78.86	ml	⅓	cup	Kirkland Signature Extra Virgin Olive Oil	$0.55	Costco
1	pill			Kirkland Signature Adult 50+ Mature Multi	$0.03	Costco
1	pill			Solaray Vitamin D-3 & K-2	$0.16	Vitaminlife
3	pill			Solaray Cal-Mag Citrate with Vit D	$0.18	Vitaminlife
2	pill			Nutrigold Omega-3 Gold	$0.39	Amazon (S)
Amounts for: Total Daily Cost:					$5.95	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

4% Carb, 8% Protein, 88% Fat

Calories2222

% Daily Values*

100%

Total Carbohydrate25g

125%

Dietary Fiber 20g

101%

Protein46g

306%

Total Fat218g

Saturated Fat117g

Monounsaturated Fat69g

Polyunsaturated Fat20g

364%

Omega-3 Fatty Acids8g

2347%

Omega-6 Fatty Acids15g

Cholesterol221mg

Calcium 136%	•	Vitamin A 187%
Chloride 122%	•	Vitamin B6 212%
Chromium 129%	•	Vitamin B12 1117%
Copper 292%	•	Vitamin C 143%
Iodine 100%	•	Vitamin D 950%
Iron 120%	•	Vitamin E 323%
Magnesium 147%	•	Vitamin K 193%
Manganese 214%	•	Thiamin 173%
Molybdenum 100%	•	Riboflavin 183%
Phosphorus 245%	•	Niacin 163%
Potassium 106%	•	Folate 158%
Selenium 162%	•	Pantothenic Acid 261%
Sodium 126%	•	Biotin 100%
Sulfur 203%	•	Choline 138%
Zinc 164%

* Percent Daily Values are based on "Joanna's DRI for Her: Female, 51+". 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	ON Gold Standard 100% Whey - Chocolate	46	g	Powder	Costco	2880	$59.99	$0.96	63	173	2.9	34.50
2	Navitas Naturals Organic Raw Cacao Powder	26	g	Powder	Amazon (S)	907	$25.48	$0.73	35	59	6.4	5.10
3	Nutiva Organic Chia Seeds	20	g	Powder	Amazon (S)	907	$11.81	$0.26	45	97	1.5	3.31
4	Kirkland Signature Saigon Cinnamon	6	g	Powder	Costco	303	$3.57	$0.07	51	15	3.0	0.24
5	Bob's Red Mill Soy Lecithin Granules	24	g	Powder	Amazon (S)	1814	$35.03	$0.46	76	180	1.9	0.00
6	Kirkland Signature Pure Sea Salt	9.12	g	Powder	Costco	850	$2.79	$0.03	93	0	0.0	0.00
7	BulkSupplements Pure Potassium Citrate	10	g	Powder	Amazon	1000	$36.96	$0.37	100	15	5.9	0.00
8	BulkSupplements Sucralose Powder - Pinch	0.1312	g	Powder	Amazon	50	$15.96	$0.04	381	0	0.0	0.00
9	Heavy Whipping Cream	118.29	ml	Liquid	Fred Meyer	473	$2.69	$0.67	4	411	3.3	2.44
10	Now Foods MCT Oil	78.86	ml	Liquid	Vitaminlife	946	$12.49	$1.04	12	607	0.0	0.00
11	Kirkland Signature Extra Virgin Olive Oil	78.86	ml	Liquid	Costco	2000	$13.89	$0.55	25	640	0.0	0.00
12	Kirkland Signature Adult 50+ Mature Multi	1	pill	Pill	Costco	400	$12.58	$0.03	400	0	0.0	0.00
13	Solaray Vitamin D-3 & K-2	1	pill	Pill	Vitaminlife	60	$9.85	$0.16	60	0	0.0	0.00
14	Solaray Cal-Mag Citrate with Vit D	3	pill	Pill	Vitaminlife	360	$21.41	$0.18	120	0	0.0	0.00
15	Nutrigold Omega-3 Gold	2	pill	Pill	Amazon (S)	180	$34.71	$0.39	90	26	0.0	0.00
	Total						$299.21	$5.95		2222	25.0	45.58
	Target									1900	25.0	45.00
	% Reached									117%	100%	101%
	Safe Maximum									2500	50.0	55.00
	% Max Reached									89%	50%	83%

Macro	Target	Recipe	Max	%
Calories (kcal)	1900	2222	2500	117%
Carbohydrates (g)	25	25	50	100%
Protein (g)	45	45.58	55	101%
Total Fat (g)	71	217.52	221	306%
Saturated Fat (g)	0	116.89
Monounsaturated Fat (g)	0	68.57
Polyunsaturated Fat (g)	2.68	19.55	21	729%
Omega-3 Fatty Acids (g)	2.06	7.5		364%
Omega-6 Fatty Acids (g)	0.62	14.55		2347%
Total Fiber (g)	16	20.1	30	125%
Soluble Fiber (g)	0	3.8
Insoluble Fiber (g)	0	15.1
Cholesterol (mg)	0	220.536

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5616	10000	187%
Vitamin B6 (mg)	1.7	3.6	10	212%
Vitamin B12 (ug)	2.4	26.8	100	1117%
Vitamin C (mg)	75	107	900	143%
Vitamin D (IU)	600	5701	10000	950%
Vitamin E (IU)	22.4	72	1100	323%
Vitamin K (ug)	90	173		193%
Thiamin (mg)	1.2	2.073		173%
Riboflavin (mg)	1.3	2.385		183%
Niacin (mg)	16	26.14	35	163%
Folate (ug)	400	630	1000	158%
Pantothenic Acid (mg)	5	13.065		261%
Biotin (ug)	30	30		100%
Choline (mg)	550	756.83	3500	138%

Minerals	Target	Recipe	Max	%
Calcium (g)	1.2	1.63	2.5	136%
Chloride (g)	4.7	5.727	9.4	122%
Chromium (ug)	35	45		129%
Copper (mg)	0.9	2.632	10	292%
Iodine (ug)	150	150	1100	100%
Iron (mg)	6	7.1815	8	120%
Magnesium (mg)	420	615.9	1000	147%
Manganese (mg)	2.3	4.918	11	214%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.718	4	245%
Potassium (g)	4.7	4.98		106%
Selenium (ug)	55	89	400	162%
Sodium (g)	3	3.781	6	126%
Sulfur (g)	1.235	2.51		203%
Zinc (mg)	11	18.0904	40	164%

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Joanna's Creamy Ketofood (for Ongoing Ketosis) KetogenicBodybuildingTasty!

Nutrition Facts

Nutrient Profile: Joanna's DRI for Her: Female, 51+Change

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Joanna's Creamy Ketofood (for Ongoing Ketosis) KetogenicBodybuildingTasty!

Nutrition Facts

Nutrient Profile: Joanna's DRI for Her: Female, 51+Change

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