Name: Kennufs' Keto v4.1 ~ Chocolate
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 21/2 cups Oat Flour; 1/2 tsp Iodized Salt; 8 cups Whole Milk; 18g GNC Mega Men® Sport; 45g Whey Protein Isolate (Unflavored); 3ml Cod Liver Oil (Garden of Life - Lemon Mint); 1portion Thorne Vitamin D/K2... just because :); 5g Potassium Citrate; 5g Soy Lecithin; 4ml Iron; 1g Magnesium Citrate; 28g Cocoa; 8g Psyllium Husk Powder

Amount		Volume		Ingredient	$ / day	Source
0	g	2½	cups	Oat Flour	$0.00	Amazon
3	g	½	tsp	Iodized Salt	$0.01	Amazon
1400	ml	8	cups	Whole Milk	$1.24	Local
18	g			GNC Mega Men® Sport	$0.73	Amazon
45	g			Whey Protein Isolate (Unflavored)	$1.10	Amazon (S)
3	ml			Cod Liver Oil (Garden of Life - Lemon Mint)	$0.17	Amazon
1	portion			Thorne Vitamin D/K2... just because :)	$0.02	Amazon
5	g			Potassium Citrate	$0.16	Amazon
5	g			Soy Lecithin	$0.16	Amazon (S)
4	ml			Iron	$0.41	Amazon
1	g			Magnesium Citrate	$0.04	Amazon
28	g			Cocoa	$0.54	Amazon (S)
8	g			Psyllium Husk Powder	$0.16	Amazon
Amounts for: Total Daily Cost:					$4.76	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

30% Carb, 30% Protein, 40% Fat

Calories1292

% Daily Values*

Total Carbohydrate93g

111%

Dietary Fiber 19g

105%

Protein94g

81%

Total Fat57g

Saturated Fat30g

Monounsaturated Fat13g

Polyunsaturated Fat5g

104%

Omega-3 Fatty Acids2g

596%

Omega-6 Fatty Acids4g

Cholesterol164mg

Calcium 207%	•	Vitamin A 288%
Chloride 108%	•	Vitamin B6 2005%
Chromium 171%	•	Vitamin B12 1370%
Copper 320%	•	Vitamin C 184%
Iodine 227%	•	Vitamin D 179%
Iron 203%	•	Vitamin E 88%
Magnesium 334%	•	Vitamin K 146%
Manganese 93%	•	Thiamin 2172%
Molybdenum 83%	•	Riboflavin 2149%
Phosphorus 248%	•	Niacin 201%
Potassium 190%	•	Folate 151%
Selenium 315%	•	Pantothenic Acid 658%
Sodium 132%	•	Biotin 500%
Sulfur 330%	•	Choline 85%
Zinc 213%

* Percent Daily Values are based on "Kennufs' Keto ~1200^". 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	Oat Flour	0	g	Powder	Amazon	4082	$30.10	$0.00		0	0.0	0.00
2	Iodized Salt	3	g	Powder	Amazon	737	$2.09	$0.01	246	0	0.0	0.00
3	Whole Milk	1400	ml	Liquid	Local	3936	$3.49	$1.24	3	854	66.9	44.10
4	GNC Mega Men® Sport	18	g	Powder	Amazon	1080	$43.80	$0.73	60	65	7.5	5.00
5	Whey Protein Isolate (Unflavored)	45	g	Powder	Amazon (S)	2268	$55.24	$1.10	50	171	1.4	40.18
6	Cod Liver Oil (Garden of Life - Lemon Mint)	3	ml	Liquid	Amazon	236	$13.63	$0.17	79	24	0.0	0.00
7	Thorne Vitamin D/K2... just because :)	1	portion	Liquid	Amazon	1200	$22.80	$0.02	1200	0	0.0	0.00
8	Potassium Citrate	5	g	Powder	Amazon	1000	$32.96	$0.16	200	0	0.0	0.00
9	Soy Lecithin	5	g	Powder	Amazon (S)	453	$14.53	$0.16	91	38	0.3	0.00
10	Iron	4	ml	Liquid	Amazon	272	$28.22	$0.41	68	0	0.0	0.00
11	Magnesium Citrate	1	g	Powder	Amazon	500	$21.96	$0.04	500	0	0.0	0.00
12	Cocoa	28	g	Powder	Amazon (S)	700	$13.59	$0.54	25	110	16.3	5.08
13	Psyllium Husk Powder	8	g	Powder	Amazon	680	$13.94	$0.16	85	30	0.9	0.00
	Total						$296.35	$4.76		1292	93.3	94.36
	Target									1200	0.0	90.00
	% Reached									108%		105%
	Safe Maximum									1800	50.0	135.00
	% Max Reached									72%		70%

Macro	Target	Recipe	Max	%
Calories (kcal)	1200	1292	1800	108%
Carbohydrates (g)	0	93.3	50
Protein (g)	90	94.36	135	105%
Total Fat (g)	70	56.74	150	81%
Saturated Fat (g)	0	30.23
Monounsaturated Fat (g)	0	13.09
Polyunsaturated Fat (g)	2.68	5.24	21	195%
Omega-3 Fatty Acids (g)	2.06	2.15		104%
Omega-6 Fatty Acids (g)	0.62	3.69		596%
Total Fiber (g)	16.8	18.6	25.2	111%
Soluble Fiber (g)	0	8.2
Insoluble Fiber (g)	0	10.4
Cholesterol (mg)	0	163.9

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8627	10000	288%
Vitamin B6 (mg)	1.3	26.1	200	2005%
Vitamin B12 (ug)	2.4	32.9		1370%
Vitamin C (mg)	90	166	2000	184%
Vitamin D (IU)	600	1076	4000	179%
Vitamin E (IU)	22.5	20	1500	88%
Vitamin K (ug)	120	175		146%
Thiamin (mg)	1.2	26.068		2172%
Riboflavin (mg)	1.3	27.939		2149%
Niacin (mg)	16	32.151	3000	201%
Folate (ug)	320	483	1000	151%
Pantothenic Acid (mg)	5	32.91		658%
Biotin (ug)	30	150		500%
Choline (mg)	550	465.9	3500	85%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.07	2.5	207%
Chloride (g)	2.3	2.477	3.6	108%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	2.881	10	320%
Iodine (ug)	95	216	1100	227%
Iron (mg)	8	16.2077	45	203%
Magnesium (mg)	420	1401.8		334%
Manganese (mg)	2.3	2.13	11	93%
Molybdenum (ug)	45	38	2000	83%
Phosphorus (g)	0.58	1.437	4	248%
Potassium (g)	2.7	5.123		190%
Selenium (ug)	55	173	400	315%
Sodium (g)	1.5	1.973	2.3	132%
Sulfur (g)	1.235	4.07		330%
Zinc (mg)	11	23.404	40	213%

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Kennufs' Keto v4.1 ~ Chocolate Private

Nutrition Facts

Nutrient Profile: Kennufs' Keto ~1200^Change

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Kennufs' Keto v4.1 ~ Chocolate Private

Nutrition Facts

Nutrient Profile: Kennufs' Keto ~1200^Change

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