Name: Patrick's Keto
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 170g Soy protein isolate; 125g Almond Meal (Flour); 25g Psyllium Husk; 17g Lecithin; 20g Linseed Meal (Flaxseed); 60ml Peanut Oil; 500ml Water; 18g Potassium Gluconate; 2g MSM Sulfur; 2pill Optimum Nutrition Opti-Women Multivitamin; 1pill Omega 3 Supplement (Fish Oil); 2g Fenugreek Supplement; 4g Table Salt; 2pill NOW Foods Calcium & Magnesium

Amount		Ingredient	$ / day	Source
170	g	Soy protein isolate	$3.03	bulk nutrients
125	g	Almond Meal (Flour)	$2.01	Coles/Woolworths
25	g	Psyllium Husk	$0.44	Coles/Woolworths
17	g	Lecithin	$0.52	Coles/Woolworths
20	g	Linseed Meal (Flaxseed)	$0.21	Coles/Woolworths
60	ml	Peanut Oil	$0.34	Coles/Woolworths
500	ml	Water	$0.00	Kitchen
18	g	Potassium Gluconate	$0.48	iherb
2	g	MSM Sulfur	$0.07	bulk nutrients
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.35	iherb
1	pill	Omega 3 Supplement (Fish Oil)	$0.00	Chemist Warehouse
2	g	Fenugreek Supplement	$0.00	Chemist Warehouse
4	g	Table Salt	$0.00
2	pill	NOW Foods Calcium & Magnesium	$0.10	iHerb
Amounts for: Total Daily Cost:			$7.55	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

6% Carb, 35% Protein, 59% Fat

Calories2091

% Daily Values*

134%

Total Carbohydrate34g

140%

Dietary Fiber 39g

128%

Protein192g

100%

Total Fat145g

Saturated Fat19g

Monounsaturated Fat67g

Polyunsaturated Fat31g

395%

Omega-3 Fatty Acids6g

122%

Omega-6 Fatty Acids21g

Cholesterol0mg

Calcium 156%	•	Vitamin A 167%
Chloride 106%	•	Vitamin B6 1556%
Chromium 343%	•	Vitamin B12 4167%
Copper 390%	•	Vitamin C 278%
Iodine 133%	•	Vitamin D 100%
Iron 320%	•	Vitamin E 879%
Magnesium 236%	•	Vitamin K 252%
Manganese 365%	•	Thiamin 1715%
Molybdenum 156%	•	Riboflavin 1638%
Phosphorus 178%	•	Niacin 156%
Potassium 117%	•	Folate 170%
Selenium 142%	•	Pantothenic Acid 417%
Sodium 108%	•	Biotin 833%
Sulfur 100%	•	Choline 107%
Zinc 180%

* 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	Soy protein isolate	170	g	Powder	bulk nutrients	5000	$89.00	$3.03	29	614	2.3	158.10
2	Almond Meal (Flour)	125	g	Powder	Coles/Woolworths	400	$6.44	$2.01	3	725	24.9	27.38
3	Psyllium Husk	25	g	Powder	Coles/Woolworths	500	$8.73	$0.44	20	45	0.0	1.00
4	Lecithin	17	g	Powder	Coles/Woolworths	200	$6.10	$0.52	12	125	4.0	1.13
5	Linseed Meal (Flaxseed)	20	g	Powder	Coles/Woolworths	500	$5.23	$0.21	25	92	1.3	3.90
6	Peanut Oil	60	ml	Liquid	Coles/Woolworths	1000	$5.63	$0.34	17	484	0.0	0.00
7	Water	500	ml	Liquid	Kitchen	1000	$0.00	$0.00	2	0	0.0	0.00
8	Potassium Gluconate	18	g	Powder	iherb	454	$12.10	$0.48	25	0	0.0	0.00
9	MSM Sulfur	2	g	Powder	bulk nutrients	1000	$35.00	$0.07	500	0	0.0	0.00
10	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iherb	120	$21.28	$0.35	60	0	0.0	0.00
11	Omega 3 Supplement (Fish Oil)	1	pill	Pill	Chemist Warehouse	60	$0.00	$0.00	60	0	0.0	0.00
12	Fenugreek Supplement	2	g	Pill	Chemist Warehouse	60	$0.00	$0.00	30	6	1.2	0.46
13	Table Salt	4	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
14	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.83	$0.10	125	0	0.0	0.00
	Total						$202.34	$7.55		2091	33.6	191.97
	Target									2000	25.0	150.00
	% Reached									105%	134%	128%
	Safe Maximum									0	50.0	0.00
	% Max Reached									N/A	67%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2091		105%
Carbohydrates (g)	25	33.6	50	134%
Protein (g)	150	191.97		128%
Total Fat (g)	144.4	145.1		100%
Saturated Fat (g)		19.04
Monounsaturated Fat (g)		66.66
Polyunsaturated Fat (g)		30.79
Omega-3 Fatty Acids (g)	1.6	6.32		395%
Omega-6 Fatty Acids (g)	17	20.76		122%
Total Fiber (g)	28	39.1		140%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5002	10000	167%
Vitamin B6 (mg)	1.3	20.2	100	1556%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	250	2000	278%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	176	1000	879%
Vitamin K (ug)	120	302		252%
Thiamin (mg)	1.2	20.576		1715%
Riboflavin (mg)	1.3	21.298		1638%
Niacin (mg)	16	24.902	35	156%
Folate (ug)	400	681	1000	170%
Pantothenic Acid (mg)	5	20.825		417%
Biotin (ug)	30	250		833%
Choline (mg)	550	590.865	3500	107%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.56	2.5	156%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	3.512	10	390%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	25.5683	45	320%
Magnesium (mg)	420	992.2		236%
Manganese (mg)	2.3	8.399	11	365%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	1.249	4	178%
Potassium (g)	3.5	4.102		117%
Selenium (ug)	55	78	400	142%
Sodium (g)	1.5	1.623	2.3	108%
Sulfur (g)	2	2		100%
Zinc (mg)	11	19.785	40	180%

No reviews yet - why not add the first one?

Add Review

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	20 Nov '13
Australian 1500 cal ketogenic	kit	21 Nov '13	17 Dec '13
This recipe	PatrickRobotham	21 Dec '13	17 Dec '13

Patrick's Keto

Nutrition Facts

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

No reviews yet - why not add the first one?

Submit Feedback

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