Name: Real food 1.7
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 42g Seeds, flaxseed; 0.3g Iodized Salt; 21g Hemp seed, hulled; 42g Seeds, sunflower seed kernels, dried; 150g Egg, whole, cooked, hard-boiled; 9g Chocolate, dark, 70-85% cacao solids; 27g Cheese, cow (ref: gouda); 21g Nuts, almonds; 0g Peppers, sweet, yellow, raw; 2.1g Lo Salt; 22g Salmon, red (sockeye), filets with skin, smoked (Alaska Native); 100g Broccoli, raw; 0g Kale, raw; 21g Nuts, cashew nuts, raw; 42g Seeds, sesame seeds, whole, dried; 21g Nuts, walnuts, english; 21g Nuts, hazelnuts or filberts; 21g Cereals, oats, regular and quick, not fortified, dry; 0g Parsley, fresh; 0g Peanuts, all types, raw; 0g Peanuts, all types, oil-roasted, without salt; 30g Carrots, raw; 32g Peanuts, all types, dry-roasted, with salt; 0.5pill Natur-D

Amount		Ingredient	€ / day	Source
42	g	Seeds, flaxseed	€0.10	Marche des Tanneurs
0.3	g	Iodized Salt	€0.00
21	g	Hemp seed, hulled	€0.53	Bio-planet
42	g	Seeds, sunflower seed kernels, dried	€0.16	Natural Corner
150	g	Egg, whole, cooked, hard-boiled	€1.08	Marche des Tanneurs
9	g	Chocolate, dark, 70-85% cacao solids	€0.09	IKEA
27	g	Cheese, cow (ref: gouda)	€0.41	Marche des Tanneurs
21	g	Nuts, almonds	€0.37	Marche des Tanneurs
0	g	Peppers, sweet, yellow, raw	€0.00	Delhaize
2.1	g	Lo Salt	€0.02	Delhaize
22	g	Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	€1.17	Delhaize
100	g	Broccoli, raw	€0.38	Marche des Tanneurs
0	g	Kale, raw	€0.00	Marche des Tanneurs
21	g	Nuts, cashew nuts, raw	€0.31	Marche des Tanneurs
42	g	Seeds, sesame seeds, whole, dried	€0.13	Marche des Tanneurs
21	g	Nuts, walnuts, english	€0.31	Marche des Tanneurs
21	g	Nuts, hazelnuts or filberts	€0.33	Marche des Tanneurs
21	g	Cereals, oats, regular and quick, not fortified, dry	€0.04	Marche des Tanneurs
0	g	Parsley, fresh	€0.00
0	g	Peanuts, all types, raw	€0.00	Bio-planet
0	g	Peanuts, all types, oil-roasted, without salt	€0.00	Bio-planet
30	g	Carrots, raw	€0.03	Marche des Tanneurs
32	g	Peanuts, all types, dry-roasted, with salt	€0.31	Natural Corner
0.5	pill	Natur-D	€0.04	Natural Corner
Amounts for: Total Daily Cost:			€5.83	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

16% Carb, 18% Protein, 66% Fat

Calories2105

% Daily Values*

Total Carbohydrate87g

131%

Dietary Fiber 37g

100%

Protein98g

Total Fat164g

Saturated Fat27g

Monounsaturated Fat62g

Polyunsaturated Fat63g

1403%

Omega-3 Fatty Acids14g

1369%

Omega-6 Fatty Acids27g

Cholesterol625mg

Calcium 104%	•	Vitamin A 221%
Chloride 155%	•	Vitamin B6 175%
Chromium 51%	•	Vitamin B12 254%
Copper 586%	•	Vitamin C 104%
Iodine 115%	•	Vitamin D 106%
Iron 272%	•	Vitamin E 191%
Magnesium 225%	•	Vitamin K 100%
Manganese 401%	•	Thiamin 233%
Molybdenum 117%	•	Riboflavin 144%
Phosphorus 339%	•	Niacin 131%
Potassium 100%	•	Folate 112%
Selenium 241%	•	Pantothenic Acid 132%
Sodium 110%	•	Biotin 134%
Sulfur 162%	•	Choline 116%
Zinc 162%

* 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	42	g	Powder	Marche des Tanneurs	1000	€2.40	€0.10	24	224	12.1	7.68
2	Iodized Salt	0.3	g	Powder		737	€1.97	€0.00	2457	0	0.0	0.00
3	Hemp seed, hulled	21	g	Powder	Bio-planet	200	€5.09	€0.53	10	116	1.8	6.63
4	Seeds, sunflower seed kernels, dried	42	g	Powder	Natural Corner	100	€0.39	€0.16	2	245	8.4	8.73
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	9	g	Powder	IKEA	100	€0.99	€0.09	11	54	4.1	0.70
7	Cheese, cow (ref: gouda)	27	g	Powder	Marche des Tanneurs	1000	€15.00	€0.41	37	96	0.6	6.73
8	Nuts, almonds	21	g	Powder	Marche des Tanneurs	1000	€17.80	€0.37	48	122	4.5	4.44
9	Peppers, sweet, yellow, raw	0	g	Powder	Delhaize	1000	€2.59	€0.00		0	0.0	0.00
10	Lo Salt	2.1	g	Powder	Delhaize	350	€3.59	€0.02	167	0	0.0	0.00
11	Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	22	g	Paste	Delhaize	150	€7.99	€1.17	7	76	0.0	13.34
12	Broccoli, raw	100	g	Powder	Marche des Tanneurs	1000	€3.80	€0.38	10	34	6.6	2.82
13	Kale, raw	0	g	Powder	Marche des Tanneurs	1000	€1.89	€0.00		0	0.0	0.00
14	Nuts, cashew nuts, raw	21	g	Powder	Marche des Tanneurs	1000	€14.70	€0.31	48	116	6.3	3.83
15	Seeds, sesame seeds, whole, dried	42	g	Powder	Marche des Tanneurs	1000	€2.99	€0.13	24	241	9.8	7.45
16	Nuts, walnuts, english	21	g	Powder	Marche des Tanneurs	1000	€14.88	€0.31	48	137	2.9	3.20
17	Nuts, hazelnuts or filberts	21	g	Powder	Marche des Tanneurs	1000	€15.60	€0.33	48	132	3.5	3.14
18	Cereals, oats, regular and quick, not fortified, dry	21	g	Powder	Marche des Tanneurs	1000	€1.99	€0.04	48	80	14.2	2.76
19	Parsley, fresh	0	g	Powder		0	€0.00	€0.00		0	0.0	0.00
20	Peanuts, all types, raw	0	g	Powder	Bio-planet	480	€7.11	€0.00		0	0.0	0.00
21	Peanuts, all types, oil-roasted, without salt	0	g	Powder	Bio-planet	250	€2.64	€0.00		0	0.0	0.00
22	Carrots, raw	30	g	Powder	Marche des Tanneurs	1000	€1.09	€0.03	33	12	2.9	0.28
23	Peanuts, all types, dry-roasted, with salt	32	g	Powder	Natural Corner	100	€0.98	€0.31	3	187	6.9	7.58
24	Natur-D	0.5	pill	Pill	Natural Corner	100	€8.46	€0.04	200	0	0.0	0.00
	Total						€136.10	€5.83		2105	86.5	98.17
	Target									2100	0.0	98.00
	% Reached									100%		100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2100	2105	100%
Carbohydrates (g)	0	86.5
Protein (g)	98	98.17	100%
Total Fat (g)	0	163.94
Saturated Fat (g)	0	26.87
Monounsaturated Fat (g)	0	61.6
Polyunsaturated Fat (g)	0	63.49
Omega-3 Fatty Acids (g)	1	14.03	1403%
Omega-6 Fatty Acids (g)	2	27.38	1369%
Total Fiber (g)	28	36.7	131%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	624.65

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6629	10000	221%
Vitamin B6 (mg)	1.3	2.3	100	175%
Vitamin B12 (ug)	2.4	6.1		254%
Vitamin C (mg)	90	94	2000	104%
Vitamin D (IU)	600	635	4000	106%
Vitamin E (IU)	22.4	43	1000	191%
Vitamin K (ug)	120	120		100%
Thiamin (mg)	1.2	2.797		233%
Riboflavin (mg)	1.3	1.871		144%
Niacin (mg)	16	20.931	35	131%
Folate (ug)	400	450	1000	112%
Pantothenic Acid (mg)	5	6.614		132%
Biotin (ug)	30	40		134%
Choline (mg)	550	637.311	3500	116%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.04	2.5	104%
Chloride (g)	2.3	3.555	3.6	155%
Chromium (ug)	30	15		51%
Copper (mg)	0.9	5.272	10	586%
Iodine (ug)	150	173	1100	115%
Iron (mg)	8	21.7618	45	272%
Magnesium (mg)	420	947		225%
Manganese (mg)	2.3	9.22	11	401%
Molybdenum (ug)	45	53	2000	117%
Phosphorus (g)	0.7	2.37	4	339%
Potassium (g)	3.5	3.512		100%
Selenium (ug)	55	132	400	241%
Sodium (g)	1.5	1.654	2.3	110%
Sulfur (g)	2	3.24		162%
Zinc (mg)	11	17.7715	40	162%

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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
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Real food 1.3c (sesame)	trougnouf	5 Nov '16	15 Nov '16
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Real food 1.6	trougnouf	3 Jan '17	22 Dec '16
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Nutrition Facts

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

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Real food 1.7 Private

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