Name: Micro / Macro - Ketogenic
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0pill Optimum Nutrition Opti-Women Multivitamin; 2pill NOW Foods Calcium & Magnesium; 23g Potassium Gluconate; 2g MSM Sulfur; 24g Lecithin; 4g Table Salt; 15g Linseed Meal (Flaxseed); 120g Rice protein isolate - natural; 0ml Peanut Oil; 0g Maltodextrin; 0g Dextrose Monohydrate; 0g Psyllium Husk; 250g Almond Meal (Flour); 25g Vital Greens

Amount		Ingredient	$ / day	Source
0	pill	Optimum Nutrition Opti-Women Multivitamin	$0.00	iherb
2	pill	NOW Foods Calcium & Magnesium	$0.10	iHerb
23	g	Potassium Gluconate	$0.61	iherb
2	g	MSM Sulfur	$0.11	bulk nutrients
24	g	Lecithin	$0.73	Coles/Woolworths
4	g	Table Salt	$0.01	Coles/Woolworths
15	g	Linseed Meal (Flaxseed)	$0.16	Coles/Woolworths
120	g	Rice protein isolate - natural	$1.67	Bulk Nutrients
0	ml	Peanut Oil	$0.00	Coles/Woolworths
0	g	Maltodextrin	$0.00	Bulk Nutrients
0	g	Dextrose Monohydrate	$0.00	Bulk Nutrients
0	g	Psyllium Husk	$0.00	Coles/Woolworths
250	g	Almond Meal (Flour)	$4.03	Coles/Woolworths
25	g	Vital Greens	$3.75	Pharmacy Online
Amounts for: Total Daily Cost:			$11.17	Add Ingredients to Amazon Cart

Mix Cocoa Powder with the oil to get it down

Nutrition Facts

Amount Per Day

11% Carb, 28% Protein, 61% Fat

Calories2142

% Daily Values*

255%

Total Carbohydrate64g

108%

Dietary Fiber 30g

104%

Protein157g

103%

Total Fat148g

Saturated Fat13g

Monounsaturated Fat81g

Polyunsaturated Fat30g

214%

Omega-3 Fatty Acids3g

Omega-6 Fatty Acids0.89g

Cholesterol0mg

Calcium 206%	•	Vitamin A 292%
Chloride 107%	•	Vitamin B6 640%
Chromium 214%	•	Vitamin B12 2917%
Copper 360%	•	Vitamin C 925%
Iodine 250%	•	Vitamin D 250%
Iron 334%	•	Vitamin E 2098%
Magnesium 318%	•	Vitamin K 246%
Manganese 418%	•	Thiamin 645%
Molybdenum 250%	•	Riboflavin 579%
Phosphorus 289%	•	Niacin 212%
Potassium 165%	•	Folate 222%
Selenium 155%	•	Pantothenic Acid 203%
Sodium 106%	•	Biotin 2750%
Sulfur 100%	•	Choline 157%
Zinc 304%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories, 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	Optimum Nutrition Opti-Women Multivitamin	0	pill	Pill	iherb	120	$21.28	$0.00		0	0.0	0.00
2	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.83	$0.10	125	0	0.0	0.00
3	Potassium Gluconate	23	g	Powder	iherb	454	$12.10	$0.61	20	0	0.0	0.00
4	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
5	Lecithin	24	g	Powder	Coles/Woolworths	200	$6.10	$0.73	8	176	5.6	1.60
6	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
7	Linseed Meal (Flaxseed)	15	g	Powder	Coles/Woolworths	500	$5.21	$0.16	33	69	1.0	2.92
8	Rice protein isolate - natural	120	g	Powder	Bulk Nutrients	20000	$279.00	$1.67	167	448	7.3	97.44
9	Peanut Oil	0	ml	Liquid	Coles/Woolworths	1000	$5.63	$0.00		0	0.0	0.00
10	Maltodextrin	0	g	Powder	Bulk Nutrients	5000	$24.00	$0.00		0	0.0	0.00
11	Dextrose Monohydrate	0	g	Powder	Bulk Nutrients	5000	$19.00	$0.00		0	0.0	0.00
12	Psyllium Husk	0	g	Powder	Coles/Woolworths	500	$8.73	$0.00		0	0.0	0.00
13	Almond Meal (Flour)	250	g	Powder	Coles/Woolworths	400	$6.44	$4.03	2	1450	49.8	54.75
14	Vital Greens	25	g	Powder	Pharmacy Online	1000	$150.00	$3.75	40	0	0.0	0.00
	Total						$565.32	$11.17		2142	63.6	156.72
	Target									2000	25.0	150.00
	% Reached									107%	255%	104%
	Safe Maximum									0	50.0	0.00
	% Max Reached									N/A	127%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2142		107%
Carbohydrates (g)	25	63.6	50	255%
Protein (g)	150	156.72		104%
Total Fat (g)	144.4	148.36		103%
Saturated Fat (g)		13.11
Monounsaturated Fat (g)		80.75
Polyunsaturated Fat (g)		30.25
Omega-3 Fatty Acids (g)	1.6	3.42		214%
Omega-6 Fatty Acids (g)	17	0.89		5%
Total Fiber (g)	28	30.2		108%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8753	10000	292%
Vitamin B6 (mg)	1.3	8.3	100	640%
Vitamin B12 (ug)	2.4	70		2917%
Vitamin C (mg)	90	833	2000	925%
Vitamin D (IU)	600	1500	4000	250%
Vitamin E (IU)	20	420	1000	2098%
Vitamin K (ug)	120	295		246%
Thiamin (mg)	1.2	7.74		645%
Riboflavin (mg)	1.3	7.53		579%
Niacin (mg)	16	33.965	35	212%
Folate (ug)	400	888	1000	222%
Pantothenic Acid (mg)	5	10.15		203%
Biotin (ug)	30	825		2750%
Choline (mg)	550	862.055	3500	157%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.06	2.5	206%
Chloride (g)	2.3	2.452	3.6	107%
Chromium (ug)	35	75		214%
Copper (mg)	0.9	3.243	10	360%
Iodine (ug)	150	375	1100	250%
Iron (mg)	8	26.705	45	334%
Magnesium (mg)	420	1333.8		318%
Manganese (mg)	2.3	9.625	11	418%
Molybdenum (ug)	45	113	2000	250%
Phosphorus (g)	0.7	2.026	4	289%
Potassium (g)	3.5	5.792		165%
Selenium (ug)	55	85	400	155%
Sodium (g)	1.5	1.584	2.3	106%
Sulfur (g)	2	2		100%
Zinc (mg)	11	33.395	40	304%

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Parent Recipes:	Author	Last Updated	Created
Nick Thomas' soy protein based recipe	nwthomas	25 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix (chocolate)	nwthomas	13 Jul '13	13 Jul '13
Almond + flax seed + soy protein mix	nwthomas	13 Jul '13	13 Jul '13
Almond flour mix	nwthomas	23 Jul '13	23 Jul '13
Almond flour + oats mix	nwthomas	18 Aug '13	2 Aug '13
Nick Thomas' ketogenic mix	nwthomas	6 Aug '13	27 Aug '13
Australian ketogenic mix	sublimal	10 Sep '13	5 Nov '13
Soylent micro-complete base	sublimal	24 Nov '13	21 Dec '13
Micro / Macro - Cheap!	PatrickRobotham	21 Dec '13	21 Dec '13
Micro / Macro - Isotonic	PatrickRobotham	21 Dec '13	23 Dec '13
This recipe	PatrickRobotham	25 Dec '13	23 Dec '13
Recipes based on this one:
Joe Vegan High Protein 2014	joe12321	7 Oct '14	25 Sep '14
Ketogenic Soylent (vegan)	ReX	10 Jun '14	22 May '14
Vegan Keto 2000	ReX	9 Jun '14	9 Jun '14
Ketogenic Soylent 2000	dusk	1 Jan '14	1 Jan '14

Micro / Macro - Ketogenic

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories, ketogenicChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories, ketogenic Change