Name: Real food 1.3b (cashews)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 50g Seeds, flaxseed; 0.25g Iodized Salt; 98g Hemp seed, hulled; 0g Spinach, raw; 22g Seeds, sunflower seed kernels, dried; 150g Egg, whole, cooked, hard-boiled; 22g Chocolate, dark, 70-85% cacao solids; 51g Cheese, cow (ref: gouda); 51g Cheese, goat, semisoft type; 22g Nuts, almonds; 0g Peppers, sweet, yellow, raw; 1.4g Lo Salt; 28g Salmon, red (sockeye), filets with skin, smoked (Alaska Native); 0g Broccoli, raw; 74g Kale, raw; 0g Nuts, cashew nuts, raw; 22g Nuts, cashew nuts, dry roasted, without salt added

Amount		Ingredient	$ / day	Source
50	g	Seeds, flaxseed	$0.17	Bio-planet
0.25	g	Iodized Salt	$0.00
98	g	Hemp seed, hulled	$2.49	Bio-planet
0	g	Spinach, raw	$0.00	Delhaize
22	g	Seeds, sunflower seed kernels, dried	$0.10	Bio-planet
150	g	Egg, whole, cooked, hard-boiled	$0.74	Aldi
22	g	Chocolate, dark, 70-85% cacao solids	$0.26	Aldi
51	g	Cheese, cow (ref: gouda)	$0.39	Delhaize
51	g	Cheese, goat, semisoft type	$0.73	Aldi
22	g	Nuts, almonds	$0.44	Aldi
0	g	Peppers, sweet, yellow, raw	$0.00	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
74	g	Kale, raw	$0.42
0	g	Nuts, cashew nuts, raw	$0.00	Lidl
22	g	Nuts, cashew nuts, dry roasted, without salt added	$0.26	Lidl
Amounts for: Total Daily Cost:			$7.52	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

11% Carb, 22% Protein, 67% Fat

Calories2055

% Daily Values*

Total Carbohydrate59g

100%

Dietary Fiber 28g

84%

Protein117g

Total Fat160g

Saturated Fat41g

Monounsaturated Fat44g

Polyunsaturated Fat66g

2088%

Omega-3 Fatty Acids21g

1758%

Omega-6 Fatty Acids35g

Cholesterol702mg

Calcium 101%	•	Vitamin A 309%
Chloride 48%	•	Vitamin B6 146%
Chromium 2%	•	Vitamin B12 321%
Copper 573%	•	Vitamin C 100%
Iodine 102%	•	Vitamin D 46%
Iron 259%	•	Vitamin E 119%
Magnesium 289%	•	Vitamin K 447%
Manganese 470%	•	Thiamin 239%
Molybdenum 59%	•	Riboflavin 176%
Phosphorus 477%	•	Niacin 135%
Potassium 103%	•	Folate 103%
Selenium 194%	•	Pantothenic Acid 176%
Sodium 108%	•	Biotin 84%
Sulfur 132%	•	Choline 108%
Zinc 184%

* 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	50	g	Powder	Bio-planet	1000	$3.50	$0.17	20	267	14.4	9.14
2	Iodized Salt	0.25	g	Powder		737	$1.97	$0.00	2948	0	0.0	0.00
3	Hemp seed, hulled	98	g	Powder	Bio-planet	200	$5.09	$2.49	2	542	8.5	30.93
4	Spinach, raw	0	g	Powder	Delhaize	200	$1.99	$0.00		0	0.0	0.00
5	Seeds, sunflower seed kernels, dried	22	g	Powder	Bio-planet	1000	$4.50	$0.10	45	128	4.4	4.57
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	22	g	Powder	Aldi	100	$1.19	$0.26	5	132	10.1	1.71
8	Cheese, cow (ref: gouda)	51	g	Powder	Delhaize	1000	$7.69	$0.39	20	182	1.1	12.72
9	Cheese, goat, semisoft type	51	g	Powder	Aldi	175	$2.49	$0.73	3	186	0.1	11.01
10	Nuts, almonds	22	g	Powder	Aldi	150	$2.99	$0.44	7	127	4.7	4.65
11	Peppers, sweet, yellow, raw	0	g	Powder	Delhaize	1000	$2.59	$0.00		0	0.0	0.00
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	74	g	Powder		300	$1.69	$0.42	4	36	6.5	3.17
16	Nuts, cashew nuts, raw	0	g	Powder	Lidl	100	$1.19	$0.00		0	0.0	0.00
17	Nuts, cashew nuts, dry roasted, without salt added	22	g	Powder	Lidl	100	$1.19	$0.26	5	126	7.2	3.37
	Total						$51.83	$7.52		2055	58.7	117.12
	Target									2150	0.0	138.60
	% Reached									96%		84%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2150	2055	96%
Carbohydrates (g)	0	58.7
Protein (g)	138.6	117.12	84%
Total Fat (g)	0	159.75
Saturated Fat (g)	0	40.76
Monounsaturated Fat (g)	0	43.6
Polyunsaturated Fat (g)	0	65.55
Omega-3 Fatty Acids (g)	1	20.88	2088%
Omega-6 Fatty Acids (g)	2	35.17	1758%
Total Fiber (g)	28	27.9	100%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	701.99

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	9266	10000	309%
Vitamin B6 (mg)	1.3	1.9	100	146%
Vitamin B12 (ug)	2.4	7.7		321%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	278	4000	46%
Vitamin E (IU)	22.4	27	1000	119%
Vitamin K (ug)	120	536		447%
Thiamin (mg)	1.2	2.864		239%
Riboflavin (mg)	1.3	2.282		176%
Niacin (mg)	16	21.549	35	135%
Folate (ug)	400	411	1000	103%
Pantothenic Acid (mg)	5	8.818		176%
Biotin (ug)	30	25		84%
Choline (mg)	550	596.018	3500	108%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.01	2.5	101%
Chloride (g)	2.3	1.098	3.6	48%
Chromium (ug)	30	1		2%
Copper (mg)	0.9	5.154	10	573%
Iodine (ug)	150	152	1100	102%
Iron (mg)	8	20.6834	45	259%
Magnesium (mg)	420	1215.9		289%
Manganese (mg)	2.3	10.802	11	470%
Molybdenum (ug)	45	26	2000	59%
Phosphorus (g)	0.7	3.342	4	477%
Potassium (g)	3.5	3.615		103%
Selenium (ug)	55	107	400	194%
Sodium (g)	1.5	1.626	2.3	108%
Sulfur (g)	2	2.63		132%
Zinc (mg)	11	20.2528	40	184%

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Nutrition Facts

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

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Nutrition Facts

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