Name: ketodevil's Keto Optimized Meal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0pill ============== Shake ==============; 20ml Olivenöl (Primadonna, kaltgepresst); 10ml Leinöl (bio, kaltgepresst); 30g Leinsamenmehl; 30g BodyWorldGroup Recharge Protein 100% Schoko; 20g Rexim Kakao Pulver; 5g Sanct Bernhard Gelatine "Gold extra"; 2.5g Meersalz (en: Sodium Chloride); 2.5g Kaliumchlorid (en: Potassium Chloride); 5g Natron (en: Sodium Bicarbonate); 5g Xanthan; 1g MSM; 2pill Peak Vitamins A-Z; 1pill Selenium + Vitamins; 2pill Magnesium; 2pill Calcium + D3; 0pill Nature's Way, Cholin Bitartrat; 0g Magnesium Citrate; 0pill ============ Supplement ============; 0.05ml Lugol'sche Jodlösung (5%); 0g Lachsöl; 2pill Vitamin D3; 0pill ============== Essen ==============; 5pill Ei, gekocht; 50g Edelsalami; 500g Speisequark, Magerstufe, 0,3% Fett; 0g Leberkäs fein; 0g Kerrygold Butter ungesalzen; 0g Extra Calories; 500g Broccoli, raw

Amount		Ingredient	€ / day	Source
0	pill	============== Shake ==============	€0.00
20	ml	Olivenöl (Primadonna, kaltgepresst)	€0.07	Lidl
10	ml	Leinöl (bio, kaltgepresst)	€0.09	Aldi
30	g	Leinsamenmehl	€0.36	Amazon
30	g	BodyWorldGroup Recharge Protein 100% Schoko	€0.31	Amazon
20	g	Rexim Kakao Pulver	€0.12	Penny
5	g	Sanct Bernhard Gelatine "Gold extra"	€0.09	Amazon
2.5	g	Meersalz (en: Sodium Chloride)	€0.02	Amazon
2.5	g	Kaliumchlorid (en: Potassium Chloride)	€0.02	Amazon
5	g	Natron (en: Sodium Bicarbonate)	€0.03	Amazon
5	g	Xanthan	€0.06	Amazon
1	g	MSM	€0.01	Amazon
2	pill	Peak Vitamins A-Z	€0.08	Amazon
1	pill	Selenium + Vitamins	€0.05	Amazon
2	pill	Magnesium	€0.03	DM
2	pill	Calcium + D3	€0.03	DM
0	pill	Nature's Way, Cholin Bitartrat	€0.00	Amazon
0	g	Magnesium Citrate	€0.00	Amazon
0	pill	============ Supplement ============	€0.00
0.05	ml	Lugol'sche Jodlösung (5%)	€0.00	Amazon
0	g	Lachsöl	€0.00	Amazon
2	pill	Vitamin D3	€0.09	Amazon
0	pill	============== Essen ==============	€0.00
5	pill	Ei, gekocht	€0.49
50	g	Edelsalami	€0.10
500	g	Speisequark, Magerstufe, 0,3% Fett	€0.79	Lidl
0	g	Leberkäs fein	€0.00	Aldi
0	g	Kerrygold Butter ungesalzen	€0.00	Lidl
0	g	Extra Calories	€0.00
500	g	Broccoli, raw	€0.00
0	g	Zucchini, raw	€0.00
0	g	Kohlrabi, raw	€0.00
0	pill	============= Training =============	€0.00
20	ml	Hansa Vital MCT- Öl	€0.36	Amazon
0	g	Esn Ultrapure Creatine Natural	€0.00	Amazon
0	g	Dextrose	€0.00	Amazon
0	g	Mammut Formel 90 Protein, Schoko	€0.00	Amazon
0	pill	============= Nachtisch =============	€0.00
0	ml	Sojamilch Bio, Naturell	€0.00	DM
0	g	Rexim Kakao Pulver	€0.00	Penny
0	g	Chia Samen	€0.00	Amazon
Amounts for: Total Daily Cost:			€3.23	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

9% Carb, 37% Protein, 54% Fat

Calories1756

% Daily Values*

189%

Total Carbohydrate38g

115%

Dietary Fiber 32g

149%

Protein163g

70%

Total Fat105g

102%

Saturated Fat36g

Monounsaturated Fat30g

Polyunsaturated Fat18g

379%

Omega-3 Fatty Acids8g

125%

Omega-6 Fatty Acids10g

Cholesterol754mg

Calcium 174%	•	Vitamin A 367%
Chloride 145%	•	Vitamin B6 301%
Chromium 57%	•	Vitamin B12 116%
Copper 272%	•	Vitamin C 558%
Iodine 423%	•	Vitamin D 195%
Iron 193%	•	Vitamin E 241%
Magnesium 125%	•	Vitamin K 660%
Manganese 136%	•	Thiamin 167%
Molybdenum 56%	•	Riboflavin 271%
Phosphorus 281%	•	Niacin 153%
Potassium 121%	•	Folate 481%
Selenium 150%	•	Pantothenic Acid 286%
Sodium 129%	•	Biotin 220%
Sulfur 143%	•	Choline 162%
Zinc 220%

* Percent Daily Values are based on "ketodevil's Keto Optimized Profile". 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	============== Shake ==============	0	pill	Pill		0	€0.00	€0.00		0	0.0	0.00
2	Olivenöl (Primadonna, kaltgepresst)	20	ml	Liquid	Lidl	1000	€3.33	€0.07	50	165	0.0	0.00
3	Leinöl (bio, kaltgepresst)	10	ml	Liquid	Aldi	250	€2.29	€0.09	25	83	0.0	0.00
4	Leinsamenmehl	30	g	Powder	Amazon	1000	€12.10	€0.36	33	106	0.0	11.04
5	BodyWorldGroup Recharge Protein 100% Schoko	30	g	Powder	Amazon	2500	€25.99	€0.31	83	105	1.1	24.00
6	Rexim Kakao Pulver	20	g	Powder	Penny	2500	€14.90	€0.12	125	73	1.8	3.98
7	Sanct Bernhard Gelatine "Gold extra"	5	g	Powder	Amazon	2100	€39.60	€0.09	420	20	0.5	4.50
8	Meersalz (en: Sodium Chloride)	2.5	g	Powder	Amazon	1000	€6.36	€0.02	400	0	0.0	0.00
9	Kaliumchlorid (en: Potassium Chloride)	2.5	g	Powder	Amazon	1000	€9.90	€0.02	400	0	0.0	0.00
10	Natron (en: Sodium Bicarbonate)	5	g	Powder	Amazon	1000	€5.90	€0.03	200	0	0.0	0.00
11	Xanthan	5	g	Powder	Amazon	1000	€12.50	€0.06	200	3	0.3	0.41
12	MSM	1	g	Powder	Amazon	1000	€12.90	€0.01	1000	0	0.0	0.00
13	Peak Vitamins A-Z	2	pill	Powder	Amazon	240	€9.95	€0.08	120	0	0.0	0.00
14	Selenium + Vitamins	1	pill	Pill	Amazon	360	€16.55	€0.05	360	0	0.0	0.00
15	Magnesium	2	pill	Pill	DM	300	€4.95	€0.03	150	1	0.4	0.00
16	Calcium + D3	2	pill	Pill	DM	300	€4.95	€0.03	150	1	0.3	0.00
17	Nature's Way, Cholin Bitartrat	0	pill	Pill	Amazon	100	€8.50	€0.00		0	0.0	0.00
18	Magnesium Citrate	0	g	Powder	Amazon	1000	€33.80	€0.00		0	0.0	0.00
19	============ Supplement ============	0	pill	Pill		0	€0.00	€0.00		0	0.0	0.00
20	Lugol'sche Jodlösung (5%)	0.05	ml	Liquid	Amazon	250	€24.90	€0.00	5000	0	0.0	0.00
21	Lachsöl	0	g	Liquid	Amazon	1000	€12.00	€0.00		0	0.0	0.00
22	Vitamin D3	2	pill	Pill	Amazon	250	€11.50	€0.09	125	0	0.0	0.00
23	============== Essen ==============	0	pill	Pill		0	€0.00	€0.00		0	0.0	0.00
24	Ei, gekocht	5	pill	Pill		10	€0.99	€0.49	2	410	3.0	36.50
25	Edelsalami	50	g	Powder		1000	€1.99	€0.10	20	185	0.5	9.50
26	Speisequark, Magerstufe, 0,3% Fett	500	g	Paste	Lidl	500	€0.79	€0.79	1	340	20.0	59.00
27	Leberkäs fein	0	g	Paste	Aldi	400	€1.89	€0.00		0	0.0	0.00
28	Kerrygold Butter ungesalzen	0	g	Paste	Lidl	250	€1.79	€0.00		0	0.0	0.00
29	Extra Calories	0	g	Paste		0	€0.00	€0.00		0	0.0	0.00
30	Broccoli, raw	500	g	Powder		0	€0.00	€0.00	0	105	10.0	14.50
31	Zucchini, raw	0	g	Powder		0	€0.00	€0.00		0	0.0	0.00
32	Kohlrabi, raw	0	g	Powder		0	€0.00	€0.00		0	0.0	0.00
33	============= Training =============	0	pill	Pill		0	€0.00	€0.00		0	0.0	0.00
34	Hansa Vital MCT- Öl	20	ml	Liquid	Amazon	1000	€17.90	€0.36	50	160	0.0	0.00
35	Esn Ultrapure Creatine Natural	0	g	Powder	Amazon	500	€17.80	€0.00		0	0.0	0.00
36	Dextrose	0	g	Powder	Amazon	4000	€7.60	€0.00		0	0.0	0.00
37	Mammut Formel 90 Protein, Schoko	0	g	Powder	Amazon	3000	€38.40	€0.00		0	0.0	0.00
38	============= Nachtisch =============	0	pill	Pill		0	€0.00	€0.00		0	0.0	0.00
39	Sojamilch Bio, Naturell	0	ml	Liquid	DM	1000	€0.95	€0.00		0	0.0	0.00
40	Rexim Kakao Pulver	0	g	Powder	Penny	2500	€14.90	€0.00		0	0.0	0.00
41	Chia Samen	0	g	Powder	Amazon	1000	€12.99	€0.00		0	0.0	0.00
	Total						€390.86	€3.23		1756	37.9	163.43
	Target									1920	20.0	110.00
	% Reached									91%	189%	149%
	Safe Maximum									0	35.0	0.00
	% Max Reached									N/A	108%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1920	1756		91%
Carbohydrates (g)	20	37.9	35	189%
Protein (g)	110	163.43		149%
Total Fat (g)	150	105.38		70%
Saturated Fat (g)	35	35.66		102%
Monounsaturated Fat (g)	70	30.36		43%
Polyunsaturated Fat (g)	20	17.97		90%
Omega-3 Fatty Acids (g)	2	7.57		379%
Omega-6 Fatty Acids (g)	8	9.96		125%
Total Fiber (g)	28	32.3	50	115%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	754

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	4000	14689	10000	367%
Vitamin B6 (mg)	1.3	3.9	100	301%
Vitamin B12 (ug)	8	9.3		116%
Vitamin C (mg)	90	502	2000	558%
Vitamin D (IU)	1200	2337	4000	195%
Vitamin E (IU)	20	48	1000	241%
Vitamin K (ug)	120	792		660%
Thiamin (mg)	1.2	2.005		167%
Riboflavin (mg)	1.3	3.525		271%
Niacin (mg)	16	24.525	35	153%
Folate (ug)	200	962	1000	481%
Pantothenic Acid (mg)	5	14.29		286%
Biotin (ug)	50	110		220%
Choline (mg)	500	808	3500	162%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.74	2.5	174%
Chloride (g)	2.3	3.328	3.6	145%
Chromium (ug)	35	20		57%
Copper (mg)	1	2.716	10	272%
Iodine (ug)	1500	6346	100000	423%
Iron (mg)	8	15.47	45	193%
Magnesium (mg)	600	748	800	125%
Manganese (mg)	2.3	3.13	11	136%
Molybdenum (ug)	45	25	2000	56%
Phosphorus (g)	0.7	1.967	4	281%
Potassium (g)	3.5	4.239	5	121%
Selenium (ug)	200	300	400	150%
Sodium (g)	3	3.881	8	129%
Sulfur (g)	3	4.3		143%
Zinc (mg)	11	24.174	40	220%

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Parent Recipes:	Author	Last Updated	Created
This recipe	ketodevil	23 Mar '15	18 Aug '14
Recipes based on this one:
ketodevil's Keto Soylent	ketodevil	16 Jul '17	14 Jul '17

ketodevil's Keto Optimized Meal PrivateKetogenicBodybuildingVeganTasty!

Nutrition Facts

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Nutrient Profile: ketodevil's Keto Optimized Profile Change