Name: Peanut butter cup Ketogenic maintenance (modified from QuidNYC)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 140g Whey Protein Isolate (Unflavored); 30g Organic Coconut Flour; 20.81g Peanut Butter Powder; 30g Navitas Naturals Organic Raw Cacao; 32g Bob's Red Mill Chia Seeds; 8g Bob's Red Mill Soy Lecithin Granules; 2.5g Sea Salt; 4g Potassium Citrate; 1g Acetyl L-Carnitine; 1g Choline Bitartrate; 75ml Extra Virgin Olive Oil; 75ml MCT Oil; 0.42g Sucralose; 1pill Kirkland Signature Daily Multi; 1pill Now Foods Vitamin D-3 & K-2

Amount		Ingredient	$ / day	Source
140	g	Whey Protein Isolate (Unflavored)	$3.41	Amazon (S)
30	g	Organic Coconut Flour	$0.13	Amazon (S)
20.81	g	Peanut Butter Powder	$0.64	Amazon
30	g	Navitas Naturals Organic Raw Cacao	$0.82	Amazon (S)
32	g	Bob's Red Mill Chia Seeds	$0.44	Amazon (S)
8	g	Bob's Red Mill Soy Lecithin Granules	$0.15	Amazon (S)
2.5	g	Sea Salt	$0.01	Amazon (S)
4	g	Potassium Citrate	$0.12	Amazon
1	g	Acetyl L-Carnitine	$0.08	Amazon
1	g	Choline Bitartrate	$0.04	Amazon
75	ml	Extra Virgin Olive Oil	$0.91	Amazon
75	ml	MCT Oil	$1.57	Amazon
0.42	g	Sucralose	$0.08	Amazon
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
1	pill	Now Foods Vitamin D-3 & K-2	$0.05	Amazon (S)
Amounts for: Total Daily Cost:			$8.47	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

4% Carb, 28% Protein, 68% Fat

Calories2165

% Daily Values*

76%

Total Carbohydrate21g

134%

Dietary Fiber 35g

104%

Protein154g

112%

Total Fat165g

Saturated Fat88g

Monounsaturated Fat54g

Polyunsaturated Fat18g

313%

Omega-3 Fatty Acids6g

1675%

Omega-6 Fatty Acids10g

Cholesterol17mg

Calcium 144%	•	Vitamin A 253%
Chloride 69%	•	Vitamin B6 283%
Chromium 100%	•	Vitamin B12 454%
Copper 455%	•	Vitamin C 159%
Iodine 158%	•	Vitamin D 233%
Iron 346%	•	Vitamin E 229%
Magnesium 165%	•	Vitamin K 154%
Manganese 211%	•	Thiamin 247%
Molybdenum 119%	•	Riboflavin 247%
Phosphorus 250%	•	Niacin 250%
Potassium 136%	•	Folate 269%
Selenium 249%	•	Pantothenic Acid 366%
Sodium 101%	•	Biotin 100%
Sulfur 561%	•	Choline 177%
Zinc 246%

* Percent Daily Values are based on "msaf's QuidNYC's DRI for Him: Male, 31-50". 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	Whey Protein Isolate (Unflavored)	140	g	Powder	Amazon (S)	2268	$55.24	$3.41	16	532	4.2	125.00
2	Organic Coconut Flour	30	g	Powder	Amazon (S)	11340	$47.70	$0.13	378	87	6.4	6.50
3	Peanut Butter Powder	20.81	g	Powder	Amazon	454	$13.99	$0.64	22	76	2.4	11.03
4	Navitas Naturals Organic Raw Cacao	30	g	Powder	Amazon (S)	908	$24.73	$0.82	30	68	7.4	5.88
5	Bob's Red Mill Chia Seeds	32	g	Powder	Amazon (S)	1812	$25.01	$0.44	57	156	0.3	5.29
6	Bob's Red Mill Soy Lecithin Granules	8	g	Powder	Amazon (S)	1812	$33.75	$0.15	227	60	0.6	0.00
7	Sea Salt	2.5	g	Powder	Amazon (S)	3628	$9.14	$0.01	1451	0	0.0	0.00
8	Potassium Citrate	4	g	Powder	Amazon	1000	$28.96	$0.12	250	0	0.0	0.00
9	Acetyl L-Carnitine	1	g	Powder	Amazon	250	$19.96	$0.08	250	0	0.0	0.00
10	Choline Bitartrate	1	g	Powder	Amazon	500	$21.70	$0.04	500	0	0.0	0.00
11	Extra Virgin Olive Oil	75	ml	Liquid	Amazon	3000	$36.27	$0.91	40	609	0.0	0.00
12	MCT Oil	75	ml	Liquid	Amazon	2838	$59.38	$1.57	38	578	0.0	0.00
13	Sucralose	0.42	g	Powder	Amazon	100	$18.96	$0.08	238	0	0.0	0.00
14	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
15	Now Foods Vitamin D-3 & K-2	1	pill	Pill	Amazon (S)	120	$5.94	$0.05	120	0	0.0	0.00
	Total						$417.72	$8.47		2165	21.3	153.70
	Target									2320	28.0	148.00
	% Reached									93%	76%	104%
	Safe Maximum									1850	0.0	101.00
	% Max Reached									117%	N/A	152%

Macro	Target	Recipe	Max	%
Calories (kcal)	2320	2165	1850	93%
Carbohydrates (g)	28	21.3		76%
Protein (g)	148	153.7	101	104%
Total Fat (g)	147	164.65		112%
Saturated Fat (g)	0	88.23
Monounsaturated Fat (g)	0	54.4
Polyunsaturated Fat (g)	2.68	17.79	21	664%
Omega-3 Fatty Acids (g)	2.06	6.44		313%
Omega-6 Fatty Acids (g)	0.62	10.38		1675%
Total Fiber (g)	25.9	34.7		134%
Soluble Fiber (g)	0	5.6
Insoluble Fiber (g)	0	29.1
Cholesterol (mg)	0	16.8

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7590	10000	253%
Vitamin B6 (mg)	1.3	3.7	200	283%
Vitamin B12 (ug)	2.4	10.9		454%
Vitamin C (mg)	90	143	2000	159%
Vitamin D (IU)	600	1400	4000	233%
Vitamin E (IU)	22.5	51	1500	229%
Vitamin K (ug)	120	185		154%
Thiamin (mg)	1.2	2.962		247%
Riboflavin (mg)	1.3	3.216		247%
Niacin (mg)	16	39.922	3000	250%
Folate (ug)	320	859		269%
Pantothenic Acid (mg)	5	18.306		366%
Biotin (ug)	30	30		100%
Choline (mg)	550	972.437	3500	177%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.44	2.5	144%
Chloride (g)	2.3	1.597	3.6	69%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	4.091	10	455%
Iodine (ug)	95	150	1100	158%
Iron (mg)	8	27.667	45	346%
Magnesium (mg)	420	692.7		165%
Manganese (mg)	2.3	4.854	11	211%
Molybdenum (ug)	45	54	2000	119%
Phosphorus (g)	0.58	1.452	4	250%
Potassium (g)	2.7	3.676		136%
Selenium (ug)	55	137	400	249%
Sodium (g)	1.5	1.517	2.3	101%
Sulfur (g)	1.235	6.93		561%
Zinc (mg)	11	27.0466	40	246%

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QuidNYC's Superfood for Him	QuidNYC	8 Mar '14	5 Jan '14
QuidNYC's Ketofood (for Ongoing Ketosis)	QuidNYC	18 May '14	20 Mar '15
2015/03/31-4/21_keto	msaf	4 Apr '15	13 Apr '15
Copy of 2015/04/12-05/03_keto	msaf	13 Apr '15	15 May '15
2015/05/15-06/05_keto	msaf	18 May '15	27 May '15
This recipe	msaf	19 Jun '15	27 May '15

Peanut butter cup Ketogenic maintenance (modified from QuidNYC)

Nutrition Facts

Nutrient Profile: msaf's QuidNYC's DRI for Him: Male, 31-50Change

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Nutrient Profile: msaf's QuidNYC's DRI for Him: Male, 31-50 Change