Name: Real food 1.2 (kale)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 47g Seeds, flaxseed; 0.25g Iodized Salt; 97g Hemp seed, hulled; 0g Spinach, raw; 57g Seeds, sunflower seed kernels, dried; 150g Egg, whole, cooked, hard-boiled; 25g Chocolate, dark, 70-85% cacao solids; 57g Cheese, cow (ref: gouda); 57g Cheese, goat, semisoft type; 22g Nuts, almonds; 38g Peppers, sweet, yellow, raw; 1.4g Lo Salt; 28g Salmon, red (sockeye), filets with skin, smoked (Alaska Native); 0g Broccoli, raw; 16g Kale, raw

Amount		Ingredient	€ / day	Source
47	g	Seeds, flaxseed	€0.16	Bio-planet
0.25	g	Iodized Salt	€0.00
97	g	Hemp seed, hulled	€2.47	Bio-planet
0	g	Spinach, raw	€0.00	Delhaize
57	g	Seeds, sunflower seed kernels, dried	€0.26	Bio-planet
150	g	Egg, whole, cooked, hard-boiled	€0.74	Aldi
25	g	Chocolate, dark, 70-85% cacao solids	€0.30	Aldi
57	g	Cheese, cow (ref: gouda)	€0.44	Delhaize
57	g	Cheese, goat, semisoft type	€0.81	Aldi
22	g	Nuts, almonds	€0.44	Aldi
38	g	Peppers, sweet, yellow, raw	€0.10	Delhaize
1.4	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
16	g	Kale, raw	€0.53
Amounts for: Total Daily Cost:			€7.75	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

10% Carb, 22% Protein, 68% Fat

Calories2155

% Daily Values*

Total Carbohydrate56g

100%

Dietary Fiber 28g

87%

Protein121g

Total Fat170g

Saturated Fat43g

Monounsaturated Fat45g

Polyunsaturated Fat71g

2001%

Omega-3 Fatty Acids20g

1733%

Omega-6 Fatty Acids35g

Cholesterol714mg

Calcium 100%	•	Vitamin A 123%
Chloride 48%	•	Vitamin B6 170%
Chromium 2%	•	Vitamin B12 325%
Copper 500%	•	Vitamin C 101%
Iodine 102%	•	Vitamin D 47%
Iron 259%	•	Vitamin E 194%
Magnesium 296%	•	Vitamin K 100%
Manganese 473%	•	Thiamin 269%
Molybdenum 59%	•	Riboflavin 181%
Phosphorus 493%	•	Niacin 149%
Potassium 100%	•	Folate 100%
Selenium 223%	•	Pantothenic Acid 179%
Sodium 112%	•	Biotin 84%
Sulfur 147%	•	Choline 109%
Zinc 188%

* Percent Daily Values are based on "Male DRI, 2150 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	47	g	Powder	Bio-planet	1000	€3.50	€0.16	21	251	13.6	8.60
2	Iodized Salt	0.25	g	Powder		737	€1.97	€0.00	2948	0	0.0	0.00
3	Hemp seed, hulled	97	g	Powder	Bio-planet	200	€5.09	€2.47	2	536	8.4	30.61
4	Spinach, raw	0	g	Powder	Delhaize	200	€1.99	€0.00		0	0.0	0.00
5	Seeds, sunflower seed kernels, dried	57	g	Powder	Bio-planet	1000	€4.50	€0.26	18	333	11.4	11.84
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)	57	g	Powder	Delhaize	1000	€7.69	€0.44	18	203	1.3	14.22
9	Cheese, goat, semisoft type	57	g	Powder	Aldi	175	€2.49	€0.81	3	207	0.1	12.30
10	Nuts, almonds	22	g	Powder	Aldi	150	€2.99	€0.44	7	127	4.7	4.65
11	Peppers, sweet, yellow, raw	38	g	Powder	Delhaize	1000	€2.59	€0.10	26	10	2.4	0.38
12	Lo Salt	1.4	g	Powder	Delhaize	350	€3.59	€0.01	250	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
15	Kale, raw	16	g	Powder		45	€1.49	€0.53	3	8	1.4	0.68
	Total						€49.25	€7.75		2155	56.4	121.08
	Target									2150	0.0	138.60
	% Reached									100%		87%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2150	2155	100%
Carbohydrates (g)	0	56.4
Protein (g)	138.6	121.08	87%
Total Fat (g)	0	170.07
Saturated Fat (g)	0	43.14
Monounsaturated Fat (g)	0	45.02
Polyunsaturated Fat (g)	0	70.6
Omega-3 Fatty Acids (g)	1	20.01	2001%
Omega-6 Fatty Acids (g)	2	34.66	1733%
Total Fiber (g)	28	28	100%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	713.66

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3688	10000	123%
Vitamin B6 (mg)	1.3	2.2	100	170%
Vitamin B12 (ug)	2.4	7.8		325%
Vitamin C (mg)	90	91	2000	101%
Vitamin D (IU)	600	281	4000	47%
Vitamin E (IU)	22.4	43	1000	194%
Vitamin K (ug)	120	120		100%
Thiamin (mg)	1.2	3.23		269%
Riboflavin (mg)	1.3	2.352		181%
Niacin (mg)	16	23.836	35	149%
Folate (ug)	400	401	1000	100%
Pantothenic Acid (mg)	5	8.926		179%
Biotin (ug)	30	25		84%
Choline (mg)	550	600.906	3500	109%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	2.3	1.098	3.6	48%
Chromium (ug)	30	1		2%
Copper (mg)	0.9	4.503	10	500%
Iodine (ug)	150	152	1100	102%
Iron (mg)	8	20.7403	45	259%
Magnesium (mg)	420	1241.3		296%
Manganese (mg)	2.3	10.879	11	473%
Molybdenum (ug)	45	26	2000	59%
Phosphorus (g)	0.7	3.45	4	493%
Potassium (g)	3.5	3.514		100%
Selenium (ug)	55	123	400	223%
Sodium (g)	1.5	1.678	2.3	112%
Sulfur (g)	2	2.93		147%
Zinc (mg)	11	20.6543	40	188%

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Real food 1.2 (kale)

Nutrition Facts

Nutrient Profile: Male DRI, 2150 cal, Keto, Athlete-friendlyChange

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Nutrient Profile: Male DRI, 2150 cal, Keto, Athlete-friendly Change