Name: Learethak Keto - Alpha build V0.103
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 35g Heavy Cream; 400ml Blue Diamond Almond Milk, Unsweetened Original; 60ml Now Foods Sports MCT Oil; 90g Custom Protien Powder - Whey, Casein, Hemp, Pea, Egg & BCAA; 15.6g Multi Vitamin & Mineral Powder; 35g Coconut Oil; 10.44g Now Foods Potassium Gluconate (Amazon); 5g Now Foods Soy Lecithin; 32.4g Cocoa Powder

Amount		Ingredient	$ / day	Source
35	g	Heavy Cream	$0.16	Costco
400	ml	Blue Diamond Almond Milk, Unsweetened Original	$0.74	Grocery Store
60	ml	Now Foods Sports MCT Oil	$1.14	Netrition
90	g	Custom Protien Powder - Whey, Casein, Hemp, Pea, Egg & BCAA	$2.47	True Nutrition Custom Protien
15.6	g	Multi Vitamin & Mineral Powder	$0.97	Vitamin Shoppe
35	g	Coconut Oil	$0.43	Swanson
10.44	g	Now Foods Potassium Gluconate (Amazon)	$0.32	Amazon
5	g	Now Foods Soy Lecithin	$0.09	Netrition
32.4	g	Cocoa Powder	$0.00
Amounts for: Total Daily Cost:			$6.33	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

7% Carb, 30% Protein, 63% Fat

Calories1796

% Daily Values*

164%

Total Carbohydrate33g

62%

Dietary Fiber 17g

121%

Protein145g

106%

Total Fat136g

Saturated Fat36g

Monounsaturated Fat2g

Polyunsaturated Fat2g

12%

Omega-3 Fatty Acids0.19g

Omega-6 Fatty Acids0.92g

Cholesterol668mg

Calcium 199%	•	Vitamin A 534%
Chloride 0%	•	Vitamin B6 1926%
Chromium 143%	•	Vitamin B12 1045%
Copper 162%	•	Vitamin C 1111%
Iodine 120%	•	Vitamin D 129%
Iron 288%	•	Vitamin E 2117%
Magnesium 93%	•	Vitamin K 83%
Manganese 64%	•	Thiamin 2086%
Molybdenum 111%	•	Riboflavin 1934%
Phosphorus 77%	•	Niacin 817%
Potassium 72%	•	Folate 3%
Selenium 99%	•	Pantothenic Acid 4%
Sodium 22%	•	Biotin 83%
Sulfur 0%	•	Choline 228%
Zinc 21%

* Percent Daily Values are based on "Learethak, 1715 calories Rest Day, ketogenic". 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	Heavy Cream	35	g	Liquid	Costco	1814	$8.14	$0.16	52	121	1.0	0.70
2	Blue Diamond Almond Milk, Unsweetened Original	400	ml	Liquid	Grocery Store	1893	$3.49	$0.74	5	51	3.4	1.69
3	Now Foods Sports MCT Oil	60	ml	Liquid	Netrition	946	$17.99	$1.14	16	400	0.0	0.00
4	Custom Protien Powder - Whey, Casein, Hemp, Pea, Egg & BCAA	90	g	Powder	True Nutrition Custom Protien	2268	$62.35	$2.47	25	774	9.6	136.20
5	Multi Vitamin & Mineral Powder	15.6	g	Powder	Vitamin Shoppe	481	$29.99	$0.97	31	40	0.0	0.00
6	Coconut Oil	35	g	Liquid	Swanson	1530	$18.99	$0.43	44	302	0.0	0.00
7	Now Foods Potassium Gluconate (Amazon)	10.44	g	Powder	Amazon	454	$14.05	$0.32	43	0	0.0	0.00
8	Now Foods Soy Lecithin	5	g	Powder	Netrition	454	$7.79	$0.09	91	35	0.0	0.00
9	Cocoa Powder	32.4	g	Powder		0	$0.00	$0.00	0	74	18.8	6.35
	Total						$162.79	$6.33		1796	32.7	144.94
	Target									1715	20.0	120.00
	% Reached									105%	164%	121%
	Safe Maximum									0	50.0	0.00
	% Max Reached									N/A	65%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1715	1796		105%
Carbohydrates (g)	20	32.7	50	164%
Protein (g)	120	144.94		121%
Total Fat (g)	128	135.52		106%
Saturated Fat (g)	0	36.42
Monounsaturated Fat (g)	0	2.03
Polyunsaturated Fat (g)	0	2.38
Omega-3 Fatty Acids (g)	1.6	0.19		12%
Omega-6 Fatty Acids (g)	17	0.92		5%
Total Fiber (g)	28	17.2		62%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	668.35

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	16022	10000	534%
Vitamin B6 (mg)	1.3	25	100	1926%
Vitamin B12 (ug)	2.4	25.1		1045%
Vitamin C (mg)	90	1000	2000	1111%
Vitamin D (IU)	600	772	4000	129%
Vitamin E (IU)	20	423	1000	2117%
Vitamin K (ug)	120	99		83%
Thiamin (mg)	1.2	25.032		2086%
Riboflavin (mg)	1.3	25.144		1934%
Niacin (mg)	16	130.713	35	817%
Folate (ug)	400	12	1000	3%
Pantothenic Acid (mg)	5	0.202		4%
Biotin (ug)	30	25		83%
Choline (mg)	550	1253.993	3500	228%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.99	2.5	199%
Chloride (g)	2.3	0	3.6	0%
Chromium (ug)	35	50		143%
Copper (mg)	0.9	1.462	10	162%
Iodine (ug)	150	180	1100	120%
Iron (mg)	8	23.0446	45	288%
Magnesium (mg)	420	392.5		93%
Manganese (mg)	2.3	1.465	11	64%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	0.538	4	77%
Potassium (g)	3.5	2.508		72%
Selenium (ug)	55	55	400	99%
Sodium (g)	1.5	0.324	2.3	22%
Sulfur (g)	2	0		0%
Zinc (mg)	11	2.2732	40	21%

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Parent Recipes:	Author	Last Updated	Created
Werewolf Keto - Alpha build V0.2	markhensler	20 Aug '13	29 Aug '13
Learethak Keto - Alpha build V0.102	learethak	29 Aug '13	8 Sep '13
This recipe	learethak	9 Sep '13	8 Sep '13
Recipes based on this one:
Keto +++	pyromaniack	7 Jan '18	7 Jan '18
Learethak Keto - Alpha build V0.21 - Lift Day	learethak	29 Sep '13	21 Sep '13
Learethak Keto - Alpha build V0.21 - Rest Day	learethak	27 Sep '13	21 Sep '13
Simple Keto	merkw	25 Sep '13	25 Sep '13
Tommy's f Tommy's Learetha keto - Alpha build V0.21 - Lift Day	tasteven2000	22 Sep '13	22 Sep '13
Learethak Keto - Alpha build V0.2 - Lift Day	learethak	21 Sep '13	9 Sep '13
Learethak Keto - Alpha build V0.2 - Rest Day	learethak	10 Sep '13	9 Sep '13

Learethak Keto - Alpha build V0.103

Nutrition Facts

Nutrient Profile: Learethak, 1715 calories Rest Day, ketogenicChange

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Nutrient Profile: Learethak, 1715 calories Rest Day, ketogenic Change