Name: Real food 1.10
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 30g Seeds, flaxseed; 0.23g Iodized Salt; 25g Hemp seed, hulled; 17g Seeds, sunflower seed kernels, dried; 150g Egg, whole, cooked, hard-boiled; 10g Chocolate, dark, 70-85% cacao solids; 60g Cheese, cow (ref: gouda); 17g Nuts, almonds; 1.13g Lo Salt; 21g Salmon, red (sockeye), filets with skin, smoked (Alaska Native); 16g Kale, raw; 17g Nuts, cashew nuts, raw; 18g Seeds, sesame seeds, whole, dried; 17g Nuts, walnuts, english; 17g Nuts, hazelnuts or filberts; 18g Cereals, oats, regular and quick, not fortified, dry; 0g Carrots, raw; 18g Peanuts, all types, dry-roasted, with salt; 0.46pill Natur-D; 17g Nuts, coconut meat, dried (desiccated), not sweetened; 0.27pill Chromium Picolinate; 15g Nuts, brazilnuts, dried, unblanched; 120g Avocados, raw, all commercial varieties; 76g Kiwifruit, green, raw; 17g Seeds, pumpkin and squash seed kernels, dried

Amount		Ingredient	€ / day	Source
30	g	Seeds, flaxseed	€0.07	Marche des Tanneurs
0.23	g	Iodized Salt	€0.00
25	g	Hemp seed, hulled	€0.64	Bio-planet
17	g	Seeds, sunflower seed kernels, dried	€0.07	Natural Corner
150	g	Egg, whole, cooked, hard-boiled	€1.08	Marche des Tanneurs
10	g	Chocolate, dark, 70-85% cacao solids	€0.14	Marche des Tanneurs
60	g	Cheese, cow (ref: gouda)	€0.90	Marche des Tanneurs
17	g	Nuts, almonds	€0.30	Marche des Tanneurs
1.13	g	Lo Salt	€0.01	Delhaize
21	g	Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	€1.12	Delhaize
16	g	Kale, raw	€0.03	Marche des Tanneurs
17	g	Nuts, cashew nuts, raw	€0.25	Marche des Tanneurs
18	g	Seeds, sesame seeds, whole, dried	€0.05	Marche des Tanneurs
17	g	Nuts, walnuts, english	€0.25	Marche des Tanneurs
17	g	Nuts, hazelnuts or filberts	€0.27	Marche des Tanneurs
18	g	Cereals, oats, regular and quick, not fortified, dry	€0.04	Marche des Tanneurs
0	g	Carrots, raw	€0.00	Marche des Tanneurs
18	g	Peanuts, all types, dry-roasted, with salt	€0.18	Natural Corner
0.46	pill	Natur-D	€0.04	Natural Corner
17	g	Nuts, coconut meat, dried (desiccated), not sweetened	€0.10	Marche des Tanneurs
0.27	pill	Chromium Picolinate	€0.03	Natural Corner
15	g	Nuts, brazilnuts, dried, unblanched	€0.20	Marche des Tanneurs
120	g	Avocados, raw, all commercial varieties	€1.00	Marche des Tanneurs
76	g	Kiwifruit, green, raw	€0.20	Marche des Tanneurs
17	g	Seeds, pumpkin and squash seed kernels, dried	€0.12	Marche des Tanneurs
Amounts for: Total Daily Cost:			€7.09	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

15% Carb, 17% Protein, 68% Fat

Calories2215

% Daily Values*

Total Carbohydrate87g

137%

Dietary Fiber 38g

100%

Protein98g

Total Fat176g

Saturated Fat44g

Monounsaturated Fat65g

Polyunsaturated Fat55g

1145%

Omega-3 Fatty Acids11g

1601%

Omega-6 Fatty Acids32g

Cholesterol661mg

Calcium 100%	•	Vitamin A 100%
Chloride 102%	•	Vitamin B6 146%
Chromium 100%	•	Vitamin B12 267%
Copper 506%	•	Vitamin C 116%
Iodine 102%	•	Vitamin D 101%
Iron 229%	•	Vitamin E 144%
Magnesium 217%	•	Vitamin K 152%
Manganese 381%	•	Thiamin 178%
Molybdenum 100%	•	Riboflavin 143%
Phosphorus 353%	•	Niacin 112%
Potassium 100%	•	Folate 106%
Selenium 726%	•	Pantothenic Acid 152%
Sodium 101%	•	Biotin 130%
Sulfur 163%	•	Choline 112%
Zinc 159%

* Percent Daily Values are based on "Male DRI, 2100 cal, Keto, 98g protein". 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	30	g	Powder	Marche des Tanneurs	1000	€2.40	€0.07	33	160	8.7	5.49
2	Iodized Salt	0.23	g	Powder		737	€1.97	€0.00	3204	0	0.0	0.00
3	Hemp seed, hulled	25	g	Powder	Bio-planet	200	€5.09	€0.64	8	138	2.2	7.89
4	Seeds, sunflower seed kernels, dried	17	g	Powder	Natural Corner	100	€0.39	€0.07	6	99	3.4	3.53
5	Egg, whole, cooked, hard-boiled	150	g	Pill	Marche des Tanneurs	300	€2.16	€1.08	2	233	1.7	18.87
6	Chocolate, dark, 70-85% cacao solids	10	g	Powder	Marche des Tanneurs	100	€1.45	€0.14	10	60	4.6	0.78
7	Cheese, cow (ref: gouda)	60	g	Powder	Marche des Tanneurs	1000	€15.00	€0.90	17	214	1.3	14.96
8	Nuts, almonds	17	g	Powder	Marche des Tanneurs	1000	€17.80	€0.30	59	98	3.7	3.60
9	Lo Salt	1.13	g	Powder	Delhaize	350	€3.59	€0.01	310	0	0.0	0.00
10	Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	21	g	Paste	Delhaize	150	€7.99	€1.12	7	72	0.0	12.73
11	Kale, raw	16	g	Powder	Marche des Tanneurs	1000	€1.89	€0.03	63	8	1.4	0.68
12	Nuts, cashew nuts, raw	17	g	Powder	Marche des Tanneurs	1000	€14.70	€0.25	59	94	5.1	3.10
13	Seeds, sesame seeds, whole, dried	18	g	Powder	Marche des Tanneurs	1000	€2.99	€0.05	56	103	4.2	3.19
14	Nuts, walnuts, english	17	g	Powder	Marche des Tanneurs	1000	€14.88	€0.25	59	111	2.3	2.59
15	Nuts, hazelnuts or filberts	17	g	Powder	Marche des Tanneurs	1000	€15.60	€0.27	59	107	2.8	2.54
16	Cereals, oats, regular and quick, not fortified, dry	18	g	Powder	Marche des Tanneurs	1000	€1.99	€0.04	56	68	12.2	2.37
17	Carrots, raw	0	g	Powder	Marche des Tanneurs	1000	€1.09	€0.00		0	0.0	0.00
18	Peanuts, all types, dry-roasted, with salt	18	g	Powder	Natural Corner	100	€0.98	€0.18	6	105	3.9	4.26
19	Natur-D	0.46	pill	Pill	Natural Corner	100	€8.46	€0.04	217	0	0.0	0.00
20	Nuts, coconut meat, dried (desiccated), not sweetened	17	g	Powder	Marche des Tanneurs	1000	€5.69	€0.10	59	112	4.0	1.17
21	Chromium Picolinate	0.27	pill	Pill	Natural Corner	90	€11.10	€0.03	333	0	0.0	0.00
22	Nuts, brazilnuts, dried, unblanched	15	g	Powder	Marche des Tanneurs	1000	€13.60	€0.20	67	98	1.8	2.15
23	Avocados, raw, all commercial varieties	120	g	Powder	Marche des Tanneurs	120	€1.00	€1.00	1	192	10.2	2.40
24	Kiwifruit, green, raw	76	g	Powder	Marche des Tanneurs	1000	€2.60	€0.20	13	46	11.1	0.87
25	Seeds, pumpkin and squash seed kernels, dried	17	g	Powder	Marche des Tanneurs	1000	€7.04	€0.12	59	95	1.8	5.14
	Total						€161.45	€7.09		2215	86.5	98.31
	Target									2100	0.0	98.00
	% Reached									105%		100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2100	2215	105%
Carbohydrates (g)	0	86.5
Protein (g)	98	98.31	100%
Total Fat (g)	0	176.44
Saturated Fat (g)	0	43.99
Monounsaturated Fat (g)	0	65.22
Polyunsaturated Fat (g)	0	54.63
Omega-3 Fatty Acids (g)	1	11.45	1145%
Omega-6 Fatty Acids (g)	2	32.01	1601%
Total Fiber (g)	28	38.4	137%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	660.75

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3006	10000	100%
Vitamin B6 (mg)	1.3	1.9	100	146%
Vitamin B12 (ug)	2.4	6.4		267%
Vitamin C (mg)	90	105	2000	116%
Vitamin D (IU)	600	605	4000	101%
Vitamin E (IU)	22.4	32	1000	144%
Vitamin K (ug)	120	183		152%
Thiamin (mg)	1.2	2.133		178%
Riboflavin (mg)	1.3	1.854		143%
Niacin (mg)	16	17.9	35	112%
Folate (ug)	400	423	1000	106%
Pantothenic Acid (mg)	5	7.585		152%
Biotin (ug)	30	39		130%
Choline (mg)	550	616.905	3500	112%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	2.3	2.347	3.6	102%
Chromium (ug)	30	30		100%
Copper (mg)	0.9	4.55	10	506%
Iodine (ug)	150	153	1100	102%
Iron (mg)	8	18.3505	45	229%
Magnesium (mg)	420	912.6		217%
Manganese (mg)	2.3	8.753	11	381%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	2.469	4	353%
Potassium (g)	3.5	3.501		100%
Selenium (ug)	55	399	400	726%
Sodium (g)	1.5	1.511	2.3	101%
Sulfur (g)	2	3.26		163%
Zinc (mg)	11	17.4556	40	159%

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Parent Recipes:	Author	Last Updated	Created
Real food	trougnouf	17 Sep '16	17 Sep '16
Copy of Real food	trougnouf	17 Sep '16	17 Sep '16
Real food	trougnouf	18 Sep '16	18 Sep '16
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Real food (shiitake)	trougnouf	30 Sep '16	2 Oct '16
Real food 1.1	trougnouf	4 Oct '16	6 Oct '16
Real food 1.2 (kale)	trougnouf	6 Oct '16	4 Nov '16
Real food 1.3b (cashews)	trougnouf	5 Nov '16	5 Nov '16
Real food 1.3c (sesame)	trougnouf	5 Nov '16	15 Nov '16
Real food 1.4	trougnouf	15 Nov '16	24 Nov '16
Real food 1.5	trougnouf	24 Nov '16	24 Nov '16
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Real food 1.7	trougnouf	22 Dec '16	28 Dec '16
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Real food 1.10 KetogenicTasty!

Nutrition Facts

Nutrient Profile: Male DRI, 2100 cal, Keto, 98g protein Change

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Real food 1.10 KetogenicTasty!

Nutrition Facts

Nutrient Profile: Male DRI, 2100 cal, Keto, 98g proteinChange

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Nutrient Profile: Male DRI, 2100 cal, Keto, 98g protein Change