Name: Real food 1.11
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 35g Seeds, flaxseed; 0.31g Iodized Salt; 16g Hemp seed, hulled; 16g Seeds, sunflower seed kernels, dried; 100g Egg, whole, cooked, hard-boiled; 15g Chocolate, dark, 70-85% cacao solids; 91g Cheese, cow (ref: gouda); 16g Nuts, almonds; 1.14g Lo Salt; 38g Salmon, red (sockeye), filets with skin, smoked (Alaska Native); 17g Kale, raw; 16g Nuts, cashew nuts, raw; 0g Seeds, sesame seeds, whole, dried; 0g Nuts, walnuts, english; 0g Nuts, hazelnuts or filberts; 28g Cereals, oats, regular and quick, not fortified, dry; 0g Carrots, raw; 20g Peanuts, all types, dry-roasted, with salt; 0.41pill Natur-D; 0g Nuts, coconut meat, dried (desiccated), not sweetened; 0.26pill Chromium Picolinate; 13g Nuts, brazilnuts, dried, unblanched; 120g Avocados, raw, all commercial varieties; 76g Kiwifruit, green, raw; 0g Seeds, pumpkin and squash seed kernels, dried; 0g Candies, milk chocolate; 0g Broccoli, raw; 42g Wheat germ, crude; 20g Oil, coconut

Amount		Ingredient	€ / day	Source
35	g	Seeds, flaxseed	€0.08	Marche des Tanneurs
0.31	g	Iodized Salt	€0.00
16	g	Hemp seed, hulled	€0.41	Bio-planet
16	g	Seeds, sunflower seed kernels, dried	€0.06	Natural Corner
100	g	Egg, whole, cooked, hard-boiled	€0.72	Marche des Tanneurs
15	g	Chocolate, dark, 70-85% cacao solids	€0.22	Marche des Tanneurs
91	g	Cheese, cow (ref: gouda)	€1.36	Marche des Tanneurs
16	g	Nuts, almonds	€0.28	Marche des Tanneurs
1.14	g	Lo Salt	€0.01	Delhaize
38	g	Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	€2.02	Delhaize
17	g	Kale, raw	€0.03	Marche des Tanneurs
16	g	Nuts, cashew nuts, raw	€0.24	Marche des Tanneurs
0	g	Seeds, sesame seeds, whole, dried	€0.00	Marche des Tanneurs
0	g	Nuts, walnuts, english	€0.00	Marche des Tanneurs
0	g	Nuts, hazelnuts or filberts	€0.00	Marche des Tanneurs
28	g	Cereals, oats, regular and quick, not fortified, dry	€0.06	Marche des Tanneurs
0	g	Carrots, raw	€0.00	Marche des Tanneurs
20	g	Peanuts, all types, dry-roasted, with salt	€0.20	Natural Corner
0.41	pill	Natur-D	€0.03	Natural Corner
0	g	Nuts, coconut meat, dried (desiccated), not sweetened	€0.00	Marche des Tanneurs
0.26	pill	Chromium Picolinate	€0.03	Natural Corner
13	g	Nuts, brazilnuts, dried, unblanched	€0.18	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
0	g	Seeds, pumpkin and squash seed kernels, dried	€0.00	Marche des Tanneurs
0	g	Candies, milk chocolate	€0.00	Marche des Tanneurs
0	g	Broccoli, raw	€0.00	Marche des Tanneurs
42	g	Wheat germ, crude	€0.50	Amazon
20	g	Oil, coconut	€0.00
Amounts for: Total Daily Cost:			€7.64	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

18% Carb, 19% Protein, 63% Fat

Calories2128

% Daily Values*

Total Carbohydrate103g

134%

Dietary Fiber 38g

107%

Protein105g

Total Fat155g

Saturated Fat53g

Monounsaturated Fat52g

Polyunsaturated Fat38g

1101%

Omega-3 Fatty Acids11g

1098%

Omega-6 Fatty Acids22g

Cholesterol536mg

Calcium 101%	•	Vitamin A 101%
Chloride 117%	•	Vitamin B6 163%
Chromium 101%	•	Vitamin B12 393%
Copper 360%	•	Vitamin C 116%
Iodine 101%	•	Vitamin D 101%
Iron 189%	•	Vitamin E 118%
Magnesium 182%	•	Vitamin K 156%
Manganese 474%	•	Thiamin 217%
Molybdenum 100%	•	Riboflavin 143%
Phosphorus 352%	•	Niacin 137%
Potassium 100%	•	Folate 115%
Selenium 705%	•	Pantothenic Acid 153%
Sodium 127%	•	Biotin 138%
Sulfur 157%	•	Choline 100%
Zinc 175%

* 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	35	g	Powder	Marche des Tanneurs	1000	€2.40	€0.08	29	187	10.1	6.40
2	Iodized Salt	0.31	g	Powder		737	€1.97	€0.00	2377	0	0.0	0.00
3	Hemp seed, hulled	16	g	Powder	Bio-planet	200	€5.09	€0.41	13	88	1.4	5.05
4	Seeds, sunflower seed kernels, dried	16	g	Powder	Natural Corner	100	€0.39	€0.06	6	93	3.2	3.32
5	Egg, whole, cooked, hard-boiled	100	g	Pill	Marche des Tanneurs	300	€2.16	€0.72	3	155	1.1	12.58
6	Chocolate, dark, 70-85% cacao solids	15	g	Powder	Marche des Tanneurs	100	€1.45	€0.22	7	90	6.9	1.17
7	Cheese, cow (ref: gouda)	91	g	Powder	Marche des Tanneurs	1000	€15.00	€1.36	11	324	2.0	22.70
8	Nuts, almonds	16	g	Powder	Marche des Tanneurs	1000	€17.80	€0.28	63	93	3.4	3.38
9	Lo Salt	1.14	g	Powder	Delhaize	350	€3.59	€0.01	307	0	0.0	0.00
10	Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	38	g	Paste	Delhaize	150	€7.99	€2.02	4	131	0.0	23.04
11	Kale, raw	17	g	Powder	Marche des Tanneurs	1000	€1.89	€0.03	59	8	1.5	0.73
12	Nuts, cashew nuts, raw	16	g	Powder	Marche des Tanneurs	1000	€14.70	€0.24	63	88	4.8	2.92
13	Seeds, sesame seeds, whole, dried	0	g	Powder	Marche des Tanneurs	1000	€2.99	€0.00		0	0.0	0.00
14	Nuts, walnuts, english	0	g	Powder	Marche des Tanneurs	1000	€14.88	€0.00		0	0.0	0.00
15	Nuts, hazelnuts or filberts	0	g	Powder	Marche des Tanneurs	1000	€15.60	€0.00		0	0.0	0.00
16	Cereals, oats, regular and quick, not fortified, dry	28	g	Powder	Marche des Tanneurs	1000	€1.99	€0.06	36	106	19.0	3.68
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	20	g	Powder	Natural Corner	100	€0.98	€0.20	5	117	4.3	4.74
19	Natur-D	0.41	pill	Pill	Natural Corner	100	€8.46	€0.03	244	0	0.0	0.00
20	Nuts, coconut meat, dried (desiccated), not sweetened	0	g	Powder	Marche des Tanneurs	1000	€5.69	€0.00		0	0.0	0.00
21	Chromium Picolinate	0.26	pill	Pill	Natural Corner	90	€11.10	€0.03	346	0	0.0	0.00
22	Nuts, brazilnuts, dried, unblanched	13	g	Powder	Marche des Tanneurs	1000	€13.60	€0.18	77	85	1.6	1.86
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	0	g	Powder	Marche des Tanneurs	1000	€7.04	€0.00		0	0.0	0.00
26	Candies, milk chocolate	0	g	Powder	Marche des Tanneurs	100	€2.00	€0.00		0	0.0	0.00
27	Broccoli, raw	0	g	Powder	Marche des Tanneurs	1000	€3.80	€0.00		0	0.0	0.00
28	Wheat germ, crude	42	g	Powder	Amazon	1000	€12.00	€0.50	24	151	21.8	9.72
29	Oil, coconut	20	g	Powder		0	€0.00	€0.00	0	172	0.0	0.00
	Total						€179.25	€7.64		2128	102.5	104.55
	Target									2100	0.0	98.00
	% Reached									101%		107%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2100	2128	101%
Carbohydrates (g)	0	102.5
Protein (g)	98	104.55	107%
Total Fat (g)	0	154.73
Saturated Fat (g)	0	52.78
Monounsaturated Fat (g)	0	52.1
Polyunsaturated Fat (g)	0	38.4
Omega-3 Fatty Acids (g)	1	11.01	1101%
Omega-6 Fatty Acids (g)	2	21.96	1098%
Total Fiber (g)	28	37.6	134%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	536.09

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3027	10000	101%
Vitamin B6 (mg)	1.3	2.1	100	163%
Vitamin B12 (ug)	2.4	9.4		393%
Vitamin C (mg)	90	104	2000	116%
Vitamin D (IU)	600	605	4000	101%
Vitamin E (IU)	22.4	26	1000	118%
Vitamin K (ug)	120	187		156%
Thiamin (mg)	1.2	2.609		217%
Riboflavin (mg)	1.3	1.859		143%
Niacin (mg)	16	21.991	35	137%
Folate (ug)	400	461	1000	115%
Pantothenic Acid (mg)	5	7.658		153%
Biotin (ug)	30	42		138%
Choline (mg)	550	550.675	3500	100%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.01	2.5	101%
Chloride (g)	2.3	2.693	3.6	117%
Chromium (ug)	30	30		101%
Copper (mg)	0.9	3.24	10	360%
Iodine (ug)	150	152	1100	101%
Iron (mg)	8	15.1167	45	189%
Magnesium (mg)	420	762.6		182%
Manganese (mg)	2.3	10.893	11	474%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	2.466	4	352%
Potassium (g)	3.5	3.501		100%
Selenium (ug)	55	388	400	705%
Sodium (g)	1.5	1.901	2.3	127%
Sulfur (g)	2	3.14		157%
Zinc (mg)	11	19.1961	40	175%

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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
Real food (sweet potatoes)	trougnouf	18 Sep '16	29 Sep '16
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
Real food 1.6	trougnouf	3 Jan '17	22 Dec '16
Real food 1.7	trougnouf	22 Dec '16	28 Dec '16
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Real food 1.10	trougnouf	19 Feb '17	10 Mar '17
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Real food 1.11

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