Name: Keto olive oil
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 70g Flaxseed Meal; 1pill Vitamin K supplement; 0g Calcium carbonate; 125g Soy Protein Isolate; 1g Equate One Daily (Men's Health); 8g Quaker OF Oatmeal (slow carbs, protein, fiber); 8g Arrowhead Mills Rye Flour (phytase); 0.5g epsom salt; 1g Sulfur from aminos; 2g Iodised Salt; 16ml Cod Liver Oil; 4.5g Nu-salt; 20g Hemp protein powder; 90g Olive Oil; 900ml Blue Diamond Almond Milk, Unsweetened Original; 33g Fiber Yeast; 0g 2 scoops bcaas

Amount		Ingredient	$ / day	Source
70	g	Flaxseed Meal	$0.23	Amazon
1	pill	Vitamin K supplement	$0.05	Vitamin Shoppe
0	g	Calcium carbonate	$0.00	amazon
125	g	Soy Protein Isolate	$1.01	Honeywell
1	g	Equate One Daily (Men's Health)	$0.05	Walmart
8	g	Quaker OF Oatmeal (slow carbs, protein, fiber)	$0.01	Costco
8	g	Arrowhead Mills Rye Flour (phytase)	$0.03	Amazon
0.5	g	epsom salt	$0.00	Amazon
1	g	Sulfur from aminos	$0.00	0
2	g	Iodised Salt	$0.00	local
16	ml	Cod Liver Oil	$0.41	Seven Seas
4.5	g	Nu-salt	$0.10	sprouts
20	g	Hemp protein powder	$0.33	Amazon
90	g	Olive Oil	$1.57	Local
900	ml	Blue Diamond Almond Milk, Unsweetened Original	$1.66	Grocery Store
33	g	Fiber Yeast	$0.62
0	g	2 scoops bcaas	$0.00
Amounts for: Total Daily Cost:			$6.07	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

11% Carb, 27% Protein, 62% Fat

Calories2073

% Daily Values*

126%

Total Carbohydrate63g

159%

Dietary Fiber 45g

101%

Protein145g

112%

Total Fat151g

Saturated Fat17g

Monounsaturated Fat52g

Polyunsaturated Fat35g

295%

Omega-3 Fatty Acids5g

183%

Omega-6 Fatty Acids31g

Cholesterol0mg

Calcium 237%	•	Vitamin A 208%
Chloride 52%	•	Vitamin B6 367%
Chromium 823%	•	Vitamin B12 763%
Copper 389%	•	Vitamin C 67%
Iodine 63%	•	Vitamin D 213%
Iron 408%	•	Vitamin E 497%
Magnesium 186%	•	Vitamin K 118%
Manganese 285%	•	Thiamin 295%
Molybdenum 20%	•	Riboflavin 244%
Phosphorus 332%	•	Niacin 187%
Potassium 116%	•	Folate 182%
Selenium 286%	•	Pantothenic Acid 124%
Sodium 184%	•	Biotin 105%
Sulfur 103%	•	Choline 75%
Zinc 215%

* Percent Daily Values are based on "michaeltrout@live.com's U.S. government DRI, male 19-50, 2000 calories". 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	Flaxseed Meal	70	g	Powder	Amazon	3628	$11.82	$0.23	52	374	20.3	12.60
2	Vitamin K supplement	1	pill	Pill	Vitamin Shoppe	100	$4.99	$0.05	100	0	0.0	0.00
3	Calcium carbonate	0	g	Powder	amazon	2267	$13.30	$0.00		0	0.0	0.00
4	Soy Protein Isolate	125	g	Powder	Honeywell	19958	$161.99	$1.01	160	423	8.8	101.25
5	Equate One Daily (Men's Health)	1	g	Pill	Walmart	100	$5.00	$0.05	100	0	0.0	0.00
6	Quaker OF Oatmeal (slow carbs, protein, fiber)	8	g	Powder	Costco	4536	$8.10	$0.01	567	30	5.4	1.00
7	Arrowhead Mills Rye Flour (phytase)	8	g	Powder	Amazon	850	$2.75	$0.03	106	29	6.1	0.80
8	epsom salt	0.5	g	Powder	Amazon	1814	$6.49	$0.00	3629	0	0.0	0.00
9	Sulfur from aminos	1	g	Powder	0	1000	$0.00	$0.00	1000	0	0.0	0.00
10	Iodised Salt	2	g	Powder	local	500	$0.90	$0.00	250	0	0.0	0.00
11	Cod Liver Oil	16	ml	Liquid	Seven Seas	450	$11.50	$0.41	28	132	0.0	0.00
12	Nu-salt	4.5	g	Powder	sprouts	85	$1.89	$0.10	19	0	0.0	0.00
13	Hemp protein powder	20	g	Powder	Amazon	1360	$22.18	$0.33	68	80	1.6	10.00
14	Olive Oil	90	g	Liquid	Local	918	$16.00	$1.57	10	771	0.0	0.00
15	Blue Diamond Almond Milk, Unsweetened Original	900	ml	Liquid	Grocery Store	1893	$3.49	$1.66	2	114	7.6	3.80
16	Fiber Yeast	33	g	Powder		454	$8.49	$0.62	14	120	13.0	16.00
17	2 scoops bcaas	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
	Total						$278.89	$6.07		2073	62.8	145.45
	Target									1993	50.0	144.00
	% Reached									104%	126%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1993	2073	104%
Carbohydrates (g)	50	62.8	126%
Protein (g)	144	145.45	101%
Total Fat (g)	135	151.01	112%
Saturated Fat (g)		17.14
Monounsaturated Fat (g)		51.67
Polyunsaturated Fat (g)		35.45
Omega-3 Fatty Acids (g)	1.6	4.72	295%
Omega-6 Fatty Acids (g)	17	31.08	183%
Total Fiber (g)	28	44.5	159%
Soluble Fiber (g)		0.7
Insoluble Fiber (g)		1.2
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6243	10000	208%
Vitamin B6 (mg)	1.3	4.8	100	367%
Vitamin B12 (ug)	2.4	18.3		763%
Vitamin C (mg)	90	60	2000	67%
Vitamin D (IU)	600	1279	4000	213%
Vitamin E (IU)	20	99	1000	497%
Vitamin K (ug)	120	142		118%
Thiamin (mg)	1.2	3.538		295%
Riboflavin (mg)	1.3	3.171		244%
Niacin (mg)	16	29.983	35	187%
Folate (ug)	400	727	1000	182%
Pantothenic Acid (mg)	5	6.18		124%
Biotin (ug)	30	32		105%
Choline (mg)	550	413.715	3500	75%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.37	2.5	237%
Chloride (g)	2.3	1.2	3.6	52%
Chromium (ug)	35	288		823%
Copper (mg)	0.9	3.498	10	389%
Iodine (ug)	150	94	1100	63%
Iron (mg)	8	32.6513	45	408%
Magnesium (mg)	420	781.6		186%
Manganese (mg)	2.3	6.544	11	285%
Molybdenum (ug)	45	9	2000	20%
Phosphorus (g)	0.7	2.323	4	332%
Potassium (g)	3.5	4.046		116%
Selenium (ug)	55	158	400	286%
Sodium (g)	1.5	2.762	2.3	184%
Sulfur (g)	2	2.07		103%
Zinc (mg)	11	23.61	40	215%

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Keto olive oil

Nutrition Facts

Nutrient Profile: michaeltrout@live.com's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: michaeltrout@live.com's U.S. government DRI, male 19-50, 2000 calories Change