Name: Learethak Keto - Alpha build V0.21 - Lift Day
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Heavy Cream; 500ml Blue Diamond Almond Milk, Unsweetened Original; 120g Coconut Oil; 10g Now Foods Potassium Gluconate (Amazon); 3g Now Foods Soy Lecithin; 2g Cocoa Powder; 0g Iodised Salt; 2g Doctors Best Best OptiMSM Powder; 7g Bob's Re Mill Chia Seed; 124g Isopure Zero Carb Cookies & Cream; 0g Now Foods Pea Protein Powder; 79g GNC 100% Egg Protien; 15ml Wellesse Liquid Iron

Amount		Ingredient	$ / day	Source
100	g	Heavy Cream	$0.37	Costco
500	ml	Blue Diamond Almond Milk, Unsweetened Original	$0.79	Grocery Store
120	g	Coconut Oil	$1.17	Costco
10	g	Now Foods Potassium Gluconate (Amazon)	$0.31	Amazon
3	g	Now Foods Soy Lecithin	$0.05	Netrition
2	g	Cocoa Powder	$0.03	Amazon
0	g	Iodised Salt	$0.00	local
2	g	Doctors Best Best OptiMSM Powder	$0.07	Amazon
7	g	Bob's Re Mill Chia Seed	$0.15	Netrition
124	g	Isopure Zero Carb Cookies & Cream	$3.14	Amazon
0	g	Now Foods Pea Protein Powder	$0.00	Amazon
79	g	GNC 100% Egg Protien	$2.29	Amazon
15	ml	Wellesse Liquid Iron	$0.22	Amazon
Amounts for: Total Daily Cost:			$8.58	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

3% Carb, 27% Protein, 70% Fat

Calories2210

% Daily Values*

Total Carbohydrate20g

36%

Dietary Fiber 6g

110%

Protein165g

118%

Total Fat190g

Saturated Fat105g

Monounsaturated Fat7g

Polyunsaturated Fat3g

110%

Omega-3 Fatty Acids2g

200%

Omega-6 Fatty Acids3g

Cholesterol160mg

Calcium 224%	•	Vitamin A 240%
Chloride 60%	•	Vitamin B6 157%
Chromium 348%	•	Vitamin B12 262%
Copper 239%	•	Vitamin C 68%
Iodine 102%	•	Vitamin D 129%
Iron 264%	•	Vitamin E 283%
Magnesium 164%	•	Vitamin K 117%
Manganese 104%	•	Thiamin 127%
Molybdenum 169%	•	Riboflavin 145%
Phosphorus 167%	•	Niacin 127%
Potassium 125%	•	Folate 103%
Selenium 130%	•	Pantothenic Acid 209%
Sodium 144%	•	Biotin 102%
Sulfur 100%	•	Choline 126%
Zinc 142%

* Percent Daily Values are based on " Learethak, 2158 calories Lift 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	100	g	Liquid	Costco	1893	$6.99	$0.37	19	345	2.8	2.00
2	Blue Diamond Almond Milk, Unsweetened Original	500	ml	Liquid	Grocery Store	5678	$8.99	$0.79	11	63	4.2	2.11
3	Coconut Oil	120	g	Liquid	Costco	2211	$21.49	$1.17	18	1034	0.0	0.00
4	Now Foods Potassium Gluconate (Amazon)	10	g	Powder	Amazon	454	$14.05	$0.31	45	0	0.0	0.00
5	Now Foods Soy Lecithin	3	g	Powder	Netrition	454	$7.79	$0.05	151	21	0.0	0.00
6	Cocoa Powder	2	g	Powder	Amazon	1356	$17.88	$0.03	678	5	1.2	0.39
7	Iodised Salt	0	g	Powder	local	500	$0.90	$0.00		0	0.0	0.00
8	Doctors Best Best OptiMSM Powder	2	g	Powder	Amazon	250	$8.79	$0.07	125	0	0.0	0.00
9	Bob's Re Mill Chia Seed	7	g	Powder	Netrition	454	$9.99	$0.15	65	32	2.7	1.62
10	Isopure Zero Carb Cookies & Cream	124	g	Powder	Amazon	1361	$34.43	$3.14	11	427	0.0	101.64
11	Now Foods Pea Protein Powder	0	g	Powder	Amazon	907	$18.82	$0.00		0	0.0	0.00
12	GNC 100% Egg Protien	79	g	Powder	Amazon	863	$25.00	$2.29	11	275	6.9	57.25
13	Wellesse Liquid Iron	15	ml	Liquid	Amazon	480	$6.99	$0.22	32	8	2.0	0.00
	Total						$182.11	$8.58		2210	19.7	165.01
	Target									2158	0.0	150.00
	% Reached									102%		110%
	Safe Maximum									0	50.0	180.00
	% Max Reached									N/A		92%

Macro	Target	Recipe	Max	%
Calories (kcal)	2158	2210		102%
Carbohydrates (g)	0	19.7	50
Protein (g)	150	165.01	180	110%
Total Fat (g)	162	190.45		118%
Saturated Fat (g)	0	104.52
Monounsaturated Fat (g)	0	6.96
Polyunsaturated Fat (g)	0	3.21
Omega-3 Fatty Acids (g)	1.6	1.77		110%
Omega-6 Fatty Acids (g)	1.7	3.4		200%
Total Fiber (g)	15	5.5		36%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	159.899

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7186	10000	240%
Vitamin B6 (mg)	1.3	2	100	157%
Vitamin B12 (ug)	2.4	6.3		262%
Vitamin C (mg)	90	62	2000	68%
Vitamin D (IU)	600	776	4000	129%
Vitamin E (IU)	20	57	1000	283%
Vitamin K (ug)	120	140		117%
Thiamin (mg)	1.2	1.527		127%
Riboflavin (mg)	1.3	1.887		145%
Niacin (mg)	16	20.372	35	127%
Folate (ug)	400	413	1000	103%
Pantothenic Acid (mg)	5	10.47		209%
Biotin (ug)	30	30		102%
Choline (mg)	550	690.6	3500	126%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.24	2.5	224%
Chloride (g)	2.3	1.382	3.6	60%
Chromium (ug)	35	122		348%
Copper (mg)	0.9	2.147	10	239%
Iodine (ug)	150	152	1100	102%
Iron (mg)	8	21.1497	45	264%
Magnesium (mg)	420	688		164%
Manganese (mg)	2.3	2.4	11	104%
Molybdenum (ug)	45	76	2000	169%
Phosphorus (g)	0.7	1.169	4	167%
Potassium (g)	3.5	4.391		125%
Selenium (ug)	55	71	400	130%
Sodium (g)	1.5	2.163	2.5	144%
Sulfur (g)	2	2		100%
Zinc (mg)	11	15.5819	40	142%

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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
Learethak Keto - Alpha build V0.103	learethak	9 Sep '13	9 Sep '13
Learethak Keto - Alpha build V0.2 - Rest Day	learethak	10 Sep '13	9 Sep '13
Learethak Keto - Alpha build V0.2 - Lift Day	learethak	21 Sep '13	21 Sep '13
This recipe	learethak	29 Sep '13	21 Sep '13
Recipes based on this one:
Keto +++	pyromaniack	7 Jan '18	7 Jan '18
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 V0.21 - Lift Day Ketogenic

Nutrition Facts

Nutrient Profile: Learethak, 2158 calories Lift Day, ketogenic Change

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Learethak Keto - Alpha build V0.21 - Lift Day Ketogenic

Nutrition Facts

Nutrient Profile: Learethak, 2158 calories Lift Day, ketogenicChange

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Nutrient Profile: Learethak, 2158 calories Lift Day, ketogenic Change