Name: Real food 1.1
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 54g Seeds, flaxseed; 0.3g Iodized Salt; 99g Hemp seed, hulled; 37g Spinach, raw; 31g Seeds, sunflower seed kernels, dried; 150g Egg, whole, cooked, hard-boiled; 25g Chocolate, dark, 70-85% cacao solids; 56g Cheese, cow (ref: gouda); 56g Cheese, goat, semisoft type; 22g Nuts, almonds; 43g Peppers, sweet, yellow, raw; 1.3g Lo Salt; 28g Salmon, red (sockeye), filets with skin, smoked (Alaska Native); 0g Broccoli, raw

Amount		Ingredient	€ / day	Source
54	g	Seeds, flaxseed	€0.19	Bio-planet
0.3	g	Iodized Salt	€0.00
99	g	Hemp seed, hulled	€2.52	Bio-planet
37	g	Spinach, raw	€0.37	Delhaize
31	g	Seeds, sunflower seed kernels, dried	€0.14	Bio-planet
150	g	Egg, whole, cooked, hard-boiled	€0.74	Aldi
25	g	Chocolate, dark, 70-85% cacao solids	€0.30	Aldi
56	g	Cheese, cow (ref: gouda)	€0.43	Delhaize
56	g	Cheese, goat, semisoft type	€0.80	Aldi
22	g	Nuts, almonds	€0.44	Aldi
43	g	Peppers, sweet, yellow, raw	€0.11	Delhaize
1.3	g	Lo Salt	€0.01	Delhaize
28	g	Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	€1.49	Delhaize
0	g	Broccoli, raw	€0.00	Delhaize
Amounts for: Total Daily Cost:			€7.54	Add Ingredients to Amazon Cart

88g broccoli = 43g yellow pepper

protein: hemp

B12: milk, salmon

A: spinach

E: sunflower

K: spinach

C: yellow pepper, broccoli, kiwi, spinach

D: milk, salmon

choline egg, salmon

calcium cheese, milk

folate (sunflower54mcg/24g, )spinach58mcg/30g

fiber: flax

panth egg, hemp, shiitake, sw tato, fish, flax, sun http://eiha.org/media/2014/10/Hemp-Seeds-and-Hemp-Oil-as-Food-2009.pdf 90% calculated from MIN(USDA:5mg,EFSA:5mg)

Nutrition Facts

Amount Per Day

10% Carb, 22% Protein, 68% Fat

Calories2046

% Daily Values*

Total Carbohydrate54g

100%

Dietary Fiber 28g

85%

Protein118g

133%

Total Fat160g

Saturated Fat42g

Monounsaturated Fat41g

Polyunsaturated Fat67g

256%

Omega-3 Fatty Acids22g

210%

Omega-6 Fatty Acids36g

Cholesterol712mg

Calcium 100%	•	Vitamin A 185%
Chloride 55%	•	Vitamin B6 149%
Chromium 2%	•	Vitamin B12 325%
Copper 440%	•	Vitamin C 101%
Iodine 110%	•	Vitamin D 47%
Iron 259%	•	Vitamin E 137%
Magnesium 290%	•	Vitamin K 155%
Manganese 475%	•	Thiamin 250%
Molybdenum 59%	•	Riboflavin 178%
Phosphorus 479%	•	Niacin 139%
Potassium 101%	•	Folate 100%
Selenium 202%	•	Pantothenic Acid 176%
Sodium 119%	•	Biotin 84%
Sulfur 138%	•	Choline 109%
Zinc 181%

* Percent Daily Values are based on "Male DRI, 2000 cal, Keto, Athlete-friendly". 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	Seeds, flaxseed	54	g	Powder	Bio-planet	1000	€3.50	€0.19	19	288	15.6	9.88
2	Iodized Salt	0.3	g	Powder		737	€1.97	€0.00	2457	0	0.0	0.00
3	Hemp seed, hulled	99	g	Powder	Bio-planet	200	€5.09	€2.52	2	547	8.6	31.24
4	Spinach, raw	37	g	Powder	Delhaize	200	€1.99	€0.37	5	9	1.3	1.06
5	Seeds, sunflower seed kernels, dried	31	g	Powder	Bio-planet	1000	€4.50	€0.14	32	181	6.2	6.44
6	Egg, whole, cooked, hard-boiled	150	g	Pill	Aldi	300	€1.49	€0.74	2	233	1.7	18.87
7	Chocolate, dark, 70-85% cacao solids	25	g	Powder	Aldi	100	€1.19	€0.30	4	150	11.5	1.95
8	Cheese, cow (ref: gouda)	56	g	Powder	Delhaize	1000	€7.69	€0.43	18	199	1.2	13.97
9	Cheese, goat, semisoft type	56	g	Powder	Aldi	175	€2.49	€0.80	3	204	0.1	12.08
10	Nuts, almonds	22	g	Powder	Aldi	150	€2.99	€0.44	7	127	4.7	4.65
11	Peppers, sweet, yellow, raw	43	g	Powder	Delhaize	1000	€2.59	€0.11	23	12	2.7	0.43
12	Lo Salt	1.3	g	Powder	Delhaize	350	€3.59	€0.01	269	0	0.0	0.00
13	Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	28	g	Paste	Delhaize	150	€7.99	€1.49	5	97	0.0	16.97
14	Broccoli, raw	0	g	Powder	Delhaize	400	€0.69	€0.00		0	0.0	0.00
	Total						€47.76	€7.54		2046	53.6	117.55
	Target									2000	0.0	138.60
	% Reached									102%		85%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2046	102%
Carbohydrates (g)	0	53.6
Protein (g)	138.6	117.55	85%
Total Fat (g)	120	160.05	133%
Saturated Fat (g)	0	41.96
Monounsaturated Fat (g)	0	40.69
Polyunsaturated Fat (g)	0	67.35
Omega-3 Fatty Acids (g)	8.5	21.8	256%
Omega-6 Fatty Acids (g)	17	35.63	210%
Total Fiber (g)	28	28	100%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	711.73

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5536	10000	185%
Vitamin B6 (mg)	1.3	1.9	100	149%
Vitamin B12 (ug)	2.4	7.8		325%
Vitamin C (mg)	90	91	2000	101%
Vitamin D (IU)	600	280	4000	47%
Vitamin E (IU)	22.4	31	1000	137%
Vitamin K (ug)	120	186		155%
Thiamin (mg)	1.2	2.998		250%
Riboflavin (mg)	1.3	2.317		178%
Niacin (mg)	16	22.209	35	139%
Folate (ug)	400	400	1000	100%
Pantothenic Acid (mg)	5	8.804		176%
Biotin (ug)	30	25		84%
Choline (mg)	550	598.794	3500	109%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	2.3	1.269	3.6	55%
Chromium (ug)	30	1		2%
Copper (mg)	0.9	3.96	10	440%
Iodine (ug)	150	165	1100	110%
Iron (mg)	8	20.7073	45	259%
Magnesium (mg)	420	1219.9		290%
Manganese (mg)	2.3	10.929	11	475%
Molybdenum (ug)	45	26	2000	59%
Phosphorus (g)	0.7	3.352	4	479%
Potassium (g)	3.5	3.529		101%
Selenium (ug)	55	111	400	202%
Sodium (g)	1.5	1.787	2.3	119%
Sulfur (g)	2	2.75		138%
Zinc (mg)	11	19.9255	40	181%

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Real food 1.1 KetogenicBodybuildingTasty!

Nutrition Facts

Nutrient Profile: Male DRI, 2000 cal, Keto, Athlete-friendly Change

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Real food 1.1 KetogenicBodybuildingTasty!

Nutrition Facts

Nutrient Profile: Male DRI, 2000 cal, Keto, Athlete-friendlyChange

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Nutrient Profile: Male DRI, 2000 cal, Keto, Athlete-friendly Change