Name: Joanna's Higher-Fat Ketofood (for Ongoing Ketosis)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 144g ON Gold Standard 100% Whey - Chocolate; 26g Nutiva Organic Chia Seeds; 20g Navitas Naturals Organic Raw Cacao; 12g Organic Coconut Flour (fixed); 12g Bob's Red Mill Whole Grain Oat Flour; 12g Bob's Red Mill Soy Lecithin Granules; 21/2 tsp Kirkland Signature Saigon Cinnamon; 11/2 tsp Kirkland Signature Pure Sea Salt; 11/2 tsp BulkSupplements Pure Potassium Citrate; 0.03125 tsp BulkSupplements Sucralose Powder; 1/3 cup Kirkland Signature Extra Virgin Olive Oil; 1/3 cup Now Foods MCT Oil; 1pill Kirkland Signature Adult 50+ Mature Multi; 1pill Solaray Vitamin D-3 & K-2; 3pill Solaray Cal-Mag Citrate with Vit D

Amount		Volume		Ingredient	$ / day	Source
144	g			ON Gold Standard 100% Whey - Chocolate	$3.00	Costco
26	g			Nutiva Organic Chia Seeds	$0.34	Amazon (S)
20	g			Navitas Naturals Organic Raw Cacao	$0.56	Amazon (S)
12	g			Organic Coconut Flour (fixed)	$0.09	Amazon
12	g			Bob's Red Mill Whole Grain Oat Flour	$0.09	Amazon (S)
12	g			Bob's Red Mill Soy Lecithin Granules	$0.23	Amazon (S)
6	g	2½	tsp	Kirkland Signature Saigon Cinnamon	$0.07	Costco
9.12	g	1½	tsp	Kirkland Signature Pure Sea Salt	$0.03	Costco
8.57	g	1½	tsp	BulkSupplements Pure Potassium Citrate	$0.32	Amazon
0.066	g	0.03125	tsp	BulkSupplements Sucralose Powder	$0.02	Amazon
78.86	ml	⅓	cup	Kirkland Signature Extra Virgin Olive Oil	$0.55	Costco
78.86	ml	⅓	cup	Now Foods MCT Oil	$1.04	Vitaminlife
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
Amounts for: Total Daily Cost:					$6.71	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

7% Carb, 22% Protein, 71% Fat

Calories2155

% Daily Values*

156%

Total Carbohydrate39g

186%

Dietary Fiber 30g

122%

Protein121g

243%

Total Fat173g

Saturated Fat90g

Monounsaturated Fat56g

Polyunsaturated Fat17g

268%

Omega-3 Fatty Acids6g

1860%

Omega-6 Fatty Acids12g

Cholesterol180mg

Calcium 182%	•	Vitamin A 224%
Chloride 126%	•	Vitamin B6 278%
Chromium 129%	•	Vitamin B12 1251%
Copper 411%	•	Vitamin C 188%
Iodine 100%	•	Vitamin D 950%
Iron 107%	•	Vitamin E 351%
Magnesium 202%	•	Vitamin K 227%
Manganese 242%	•	Thiamin 252%
Molybdenum 153%	•	Riboflavin 249%
Phosphorus 269%	•	Niacin 216%
Potassium 109%	•	Folate 215%
Selenium 247%	•	Pantothenic Acid 370%
Sodium 138%	•	Biotin 100%
Sulfur 568%	•	Choline 118%
Zinc 243%

* 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	144	g	Powder	Costco	2880	$59.99	$3.00	20	540	9.0	108.00
2	Nutiva Organic Chia Seeds	26	g	Powder	Amazon (S)	907	$11.81	$0.34	35	126	2.0	4.30
3	Navitas Naturals Organic Raw Cacao	20	g	Powder	Amazon (S)	907	$25.48	$0.56	45	46	4.9	3.92
4	Organic Coconut Flour (fixed)	12	g	Powder	Amazon	1820	$12.99	$0.09	152	30	7.3	2.64
5	Bob's Red Mill Whole Grain Oat Flour	12	g	Powder	Amazon (S)	2495	$18.41	$0.09	208	48	6.6	2.10
6	Bob's Red Mill Soy Lecithin Granules	12	g	Powder	Amazon (S)	1814	$35.03	$0.23	151	90	1.0	0.00
7	Kirkland Signature Saigon Cinnamon	6	g	Powder	Costco	303	$3.57	$0.07	51	15	3.0	0.24
8	Kirkland Signature Pure Sea Salt	9.12	g	Powder	Costco	850	$2.79	$0.03	93	0	0.0	0.00
9	BulkSupplements Pure Potassium Citrate	8.57	g	Powder	Amazon	1000	$36.96	$0.32	117	12	5.0	0.00
10	BulkSupplements Sucralose Powder	0.0656	g	Powder	Amazon	50	$15.96	$0.02	762	0	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	Now Foods MCT Oil	78.86	ml	Liquid	Vitaminlife	946	$12.49	$1.04	12	607	0.0	0.00
13	Kirkland Signature Adult 50+ Mature Multi	1	pill	Pill	Costco	400	$12.58	$0.03	400	0	0.0	0.00
14	Solaray Vitamin D-3 & K-2	1	pill	Pill	Vitaminlife	60	$9.85	$0.16	60	0	0.0	0.00
15	Solaray Cal-Mag Citrate with Vit D	3	pill	Pill	Vitaminlife	360	$21.41	$0.18	120	0	0.0	0.00
	Total						$293.21	$6.71		2155	38.9	121.20
	Target									1900	25.0	99.00
	% Reached									113%	156%	122%
	Safe Maximum									2100	50.0	130.00
	% Max Reached									103%	78%	93%

Macro	Target	Recipe	Max	%
Calories (kcal)	1900	2155	2100	113%
Carbohydrates (g)	25	38.9	50	156%
Protein (g)	99	121.2	130	122%
Total Fat (g)	71	172.83	150	243%
Saturated Fat (g)	0	90.38
Monounsaturated Fat (g)	0	55.55
Polyunsaturated Fat (g)	2.68	17.01	21	635%
Omega-3 Fatty Acids (g)	2.06	5.52		268%
Omega-6 Fatty Acids (g)	0.62	11.53		1860%
Total Fiber (g)	16	29.7	30	186%
Soluble Fiber (g)	0	4.2
Insoluble Fiber (g)	0	21.4
Cholesterol (mg)	0	180	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6721	10000	224%
Vitamin B6 (mg)	1.7	4.7	10	278%
Vitamin B12 (ug)	2.4	30	100	1251%
Vitamin C (mg)	75	141	900	188%
Vitamin D (IU)	600	5700	10000	950%
Vitamin E (IU)	22.4	79	1100	351%
Vitamin K (ug)	90	204		227%
Thiamin (mg)	1.2	3.025		252%
Riboflavin (mg)	1.3	3.235		249%
Niacin (mg)	16	34.574	35	216%
Folate (ug)	400	862	1000	215%
Pantothenic Acid (mg)	5	18.505		370%
Biotin (ug)	30	30		100%
Choline (mg)	550	646.657	3500	118%

Minerals	Target	Recipe	Max	%
Calcium (g)	1.2	2.19	2.5	182%
Chloride (g)	4.7	5.923	9.4	126%
Chromium (ug)	35	45		129%
Copper (mg)	0.9	3.698	10	411%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	8.5432	18	107%
Magnesium (mg)	420	847.2	1000	202%
Manganese (mg)	2.3	5.569	11	242%
Molybdenum (ug)	45	69	2000	153%
Phosphorus (g)	0.7	1.881	4	269%
Potassium (g)	4.7	5.106		109%
Selenium (ug)	55	136	400	247%
Sodium (g)	3	4.148	6	138%
Sulfur (g)	1.235	7.01		568%
Zinc (mg)	11	26.7445	40	243%

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Joanna's Higher-Fat Ketofood (for Ongoing Ketosis) Private

Nutrition Facts

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

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Joanna's Higher-Fat Ketofood (for Ongoing Ketosis) Private

Nutrition Facts

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

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