Name: New Keto low cost
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 80g Flaxseed Meal; 88g Canola Oil; 1pill Vitamin K supplement; 1.5g Calcium carbonate; 100g Soy Protein Isolate; 1g Equate One Daily (Men's Health); 8g Quaker OF Oatmeal (slow carbs, protein, fiber); 8g Arrowhead Mills Rye Flour (phytase); 2g Kirkland Pure Olive Oil (measure by weight); 0.5g epsom salt; 1g Sulfur from aminos; 2g Iodised Salt; 16ml Cod Liver Oil; 4.5g Nu-salt; 65g Hemp protein powder

Amount		Ingredient	$ / day	Source
80	g	Flaxseed Meal	$0.26	Amazon
88	g	Canola Oil	$0.19	Walmart
1	pill	Vitamin K supplement	$0.05	Vitamin Shoppe
1.5	g	Calcium carbonate	$0.01	amazon
100	g	Soy Protein Isolate	$0.81	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
2	g	Kirkland Pure Olive Oil (measure by weight)	$0.01	Costco
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
65	g	Hemp protein powder	$1.06	Amazon
Amounts for: Total Daily Cost:			$3.00	Add Ingredients to Amazon Cart

First shot at a cheap daily keto recipie. Tastes pretty awful at this point. I wouldn't recommend it unless you like the taste of fishy pancake batter.

Nutrition Facts

Amount Per Day

9% Carb, 25% Protein, 66% Fat

Calories2012

% Daily Values*

94%

Total Carbohydrate47g

145%

Dietary Fiber 41g

90%

Protein130g

111%

Total Fat150g

Saturated Fat12g

Monounsaturated Fat62g

Polyunsaturated Fat31g

647%

Omega-3 Fatty Acids10g

146%

Omega-6 Fatty Acids25g

Cholesterol0mg

Calcium 129%	•	Vitamin A 170%
Chloride 52%	•	Vitamin B6 318%
Chromium 343%	•	Vitamin B12 750%
Copper 470%	•	Vitamin C 67%
Iodine 63%	•	Vitamin D 118%
Iron 417%	•	Vitamin E 332%
Magnesium 276%	•	Vitamin K 135%
Manganese 254%	•	Thiamin 222%
Molybdenum 20%	•	Riboflavin 167%
Phosphorus 202%	•	Niacin 170%
Potassium 116%	•	Folate 171%
Selenium 237%	•	Pantothenic Acid 116%
Sodium 122%	•	Biotin 100%
Sulfur 103%	•	Choline 46%
Zinc 244%

* 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	80	g	Powder	Amazon	3628	$11.82	$0.26	45	427	23.2	14.40
2	Canola Oil	88	g	Liquid	Walmart	1278	$2.82	$0.19	15	778	0.0	0.00
3	Vitamin K supplement	1	pill	Pill	Vitamin Shoppe	100	$4.99	$0.05	100	0	0.0	0.00
4	Calcium carbonate	1.5	g	Powder	amazon	2267	$13.30	$0.01	1511	0	0.0	0.00
5	Soy Protein Isolate	100	g	Powder	Honeywell	19958	$161.99	$0.81	200	338	7.0	81.00
6	Equate One Daily (Men's Health)	1	g	Pill	Walmart	100	$5.00	$0.05	100	0	0.0	0.00
7	Quaker OF Oatmeal (slow carbs, protein, fiber)	8	g	Powder	Costco	4536	$8.10	$0.01	567	30	5.4	1.00
8	Arrowhead Mills Rye Flour (phytase)	8	g	Powder	Amazon	850	$2.75	$0.03	106	29	6.1	0.80
9	Kirkland Pure Olive Oil (measure by weight)	2	g	Liquid	Costco	5749	$27.40	$0.01	2875	18	0.0	0.00
10	epsom salt	0.5	g	Powder	Amazon	1814	$6.49	$0.00	3629	0	0.0	0.00
11	Sulfur from aminos	1	g	Powder	0	1000	$0.00	$0.00	1000	0	0.0	0.00
12	Iodised Salt	2	g	Powder	local	500	$0.90	$0.00	250	0	0.0	0.00
13	Cod Liver Oil	16	ml	Liquid	Seven Seas	450	$11.50	$0.41	28	132	0.0	0.00
14	Nu-salt	4.5	g	Powder	sprouts	85	$1.89	$0.10	19	0	0.0	0.00
15	Hemp protein powder	65	g	Powder	Amazon	1360	$22.18	$1.06	21	260	5.2	32.50
	Total						$281.13	$3.00		2012	46.9	129.70
	Target									1993	50.0	144.00
	% Reached									101%	94%	90%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1993	2012		101%
Carbohydrates (g)	50	46.9		94%
Protein (g)	144	129.7		90%
Total Fat (g)	135	150.3		111%
Saturated Fat (g)	0	11.51	20
Monounsaturated Fat (g)	0	61.54
Polyunsaturated Fat (g)	0	31.23
Omega-3 Fatty Acids (g)	1.6	10.34		647%
Omega-6 Fatty Acids (g)	17	24.76		146%
Total Fiber (g)	28	40.5		145%
Soluble Fiber (g)	0	0.7
Insoluble Fiber (g)	0	1.2
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5102	10000	170%
Vitamin B6 (mg)	1.3	4.1	100	318%
Vitamin B12 (ug)	2.4	18		750%
Vitamin C (mg)	90	60	2000	67%
Vitamin D (IU)	600	708	4000	118%
Vitamin E (IU)	20	66	1000	332%
Vitamin K (ug)	120	162		135%
Thiamin (mg)	1.2	2.659		222%
Riboflavin (mg)	1.3	2.166		167%
Niacin (mg)	16	27.143	35	170%
Folate (ug)	400	684	1000	171%
Pantothenic Acid (mg)	5	5.8		116%
Biotin (ug)	30	30		100%
Choline (mg)	550	254.036	3500	46%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.29	2.5	129%
Chloride (g)	2.3	1.2	3.6	52%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	4.228	10	470%
Iodine (ug)	150	94	1100	63%
Iron (mg)	8	33.354	45	417%
Magnesium (mg)	420	1157.8		276%
Manganese (mg)	2.3	5.844	11	254%
Molybdenum (ug)	45	9	2000	20%
Phosphorus (g)	0.7	1.414	4	202%
Potassium (g)	3.5	4.046		116%
Selenium (ug)	55	130	400	237%
Sodium (g)	1.5	1.829	2.3	122%
Sulfur (g)	2	2.07		103%
Zinc (mg)	11	26.89	40	244%

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Parent Recipes:	Author	Last Updated	Created
Base for Sedentary Vegan Men 19-50	Hamstak	12 Oct '13	13 Oct '13
Base for Vegan Men 19-50	Hamstak	13 Oct '13	2 Nov '13
Vegan Keto Soylent	tedks	10 Mar '14	23 Dec '13
Ingredients	michaeltrout@live.com	24 Dec '13	31 Dec '13
This recipe	michaeltrout@live.com	28 Oct '14	31 Dec '13
Recipes based on this one:
Keto olive oil	michaeltrout@live.com	20 Jan '14	5 Jan '14

New Keto low cost

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