Name: Real food 1.8
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 36g Seeds, flaxseed; 0.22g Iodized Salt; 18g Hemp seed, hulled; 41g Seeds, sunflower seed kernels, dried; 150g Egg, whole, cooked, hard-boiled; 9g Chocolate, dark, 70-85% cacao solids; 50g Cheese, cow (ref: gouda); 18g Nuts, almonds; 37g Peppers, sweet, yellow, raw; 2.9g Lo Salt; 22g Salmon, red (sockeye), filets with skin, smoked (Alaska Native); 0g Broccoli, raw; 19g Kale, raw; 18g Nuts, cashew nuts, raw; 36g Seeds, sesame seeds, whole, dried; 18g Nuts, walnuts, english; 18g Nuts, hazelnuts or filberts; 27g Cereals, oats, regular and quick, not fortified, dry; 0g Peanuts, all types, raw; 0g Peanuts, all types, oil-roasted, without salt; 0g Carrots, raw; 36g Peanuts, all types, dry-roasted, with salt; 0.45pill Natur-D; 18g Nuts, coconut meat, dried (desiccated), not sweetened; 0.26pill Chromium Picolinate

Amount		Ingredient	€ / day	Source
36	g	Seeds, flaxseed	€0.09	Marche des Tanneurs
0.22	g	Iodized Salt	€0.00
18	g	Hemp seed, hulled	€0.46	Bio-planet
41	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	€0.13	Marche des Tanneurs
50	g	Cheese, cow (ref: gouda)	€0.75	Marche des Tanneurs
18	g	Nuts, almonds	€0.32	Marche des Tanneurs
37	g	Peppers, sweet, yellow, raw	€0.16	Marche des Tanneurs
2.9	g	Lo Salt	€0.03	Delhaize
22	g	Salmon, red (sockeye), filets with skin, smoked (Alaska Native)	€1.17	Delhaize
0	g	Broccoli, raw	€0.00	Marche des Tanneurs
19	g	Kale, raw	€0.04	Marche des Tanneurs
18	g	Nuts, cashew nuts, raw	€0.26	Marche des Tanneurs
36	g	Seeds, sesame seeds, whole, dried	€0.11	Marche des Tanneurs
18	g	Nuts, walnuts, english	€0.27	Marche des Tanneurs
18	g	Nuts, hazelnuts or filberts	€0.28	Marche des Tanneurs
27	g	Cereals, oats, regular and quick, not fortified, dry	€0.05	Marche des Tanneurs
0	g	Peanuts, all types, raw	€0.00	Bio-planet
0	g	Peanuts, all types, oil-roasted, without salt	€0.00	Bio-planet
0	g	Carrots, raw	€0.00	Marche des Tanneurs
36	g	Peanuts, all types, dry-roasted, with salt	€0.35	Natural Corner
0.45	pill	Natur-D	€0.04	Natural Corner
18	g	Nuts, coconut meat, dried (desiccated), not sweetened	€0.10	Marche des Tanneurs
0.26	pill	Chromium Picolinate	€0.03	Natural Corner
Amounts for: Total Daily Cost:			€5.88	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

15% Carb, 18% Protein, 67% Fat

Calories2163

% Daily Values*

Total Carbohydrate85g

124%

Dietary Fiber 35g

102%

Protein100g

Total Fat170g

Saturated Fat40g

Monounsaturated Fat60g

Polyunsaturated Fat58g

1214%

Omega-3 Fatty Acids12g

1258%

Omega-6 Fatty Acids25g

Cholesterol651mg

Calcium 110%	•	Vitamin A 103%
Chloride 154%	•	Vitamin B6 162%
Chromium 101%	•	Vitamin B12 268%
Copper 573%	•	Vitamin C 104%
Iodine 101%	•	Vitamin D 100%
Iron 254%	•	Vitamin E 178%
Magnesium 209%	•	Vitamin K 123%
Manganese 391%	•	Thiamin 213%
Molybdenum 126%	•	Riboflavin 138%
Phosphorus 334%	•	Niacin 126%
Potassium 101%	•	Folate 102%
Selenium 243%	•	Pantothenic Acid 122%
Sodium 117%	•	Biotin 133%
Sulfur 166%	•	Choline 112%
Zinc 160%

* 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	36	g	Powder	Marche des Tanneurs	1000	€2.40	€0.09	28	192	10.4	6.58
2	Iodized Salt	0.22	g	Powder		737	€1.97	€0.00	3350	0	0.0	0.00
3	Hemp seed, hulled	18	g	Powder	Bio-planet	200	€5.09	€0.46	11	100	1.6	5.68
4	Seeds, sunflower seed kernels, dried	41	g	Powder	Natural Corner	100	€0.39	€0.16	2	239	8.2	8.52
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	Marche des Tanneurs	100	€1.45	€0.13	11	54	4.1	0.70
7	Cheese, cow (ref: gouda)	50	g	Powder	Marche des Tanneurs	1000	€15.00	€0.75	20	178	1.1	12.47
8	Nuts, almonds	18	g	Powder	Marche des Tanneurs	1000	€17.80	€0.32	56	104	3.9	3.81
9	Peppers, sweet, yellow, raw	37	g	Powder	Marche des Tanneurs	1000	€4.20	€0.16	27	10	2.3	0.37
10	Lo Salt	2.9	g	Powder	Delhaize	350	€3.59	€0.03	121	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	0	g	Powder	Marche des Tanneurs	1000	€3.80	€0.00		0	0.0	0.00
13	Kale, raw	19	g	Powder	Marche des Tanneurs	1000	€1.89	€0.04	53	9	1.7	0.81
14	Nuts, cashew nuts, raw	18	g	Powder	Marche des Tanneurs	1000	€14.70	€0.26	56	100	5.4	3.28
15	Seeds, sesame seeds, whole, dried	36	g	Powder	Marche des Tanneurs	1000	€2.99	€0.11	28	206	8.4	6.38
16	Nuts, walnuts, english	18	g	Powder	Marche des Tanneurs	1000	€14.88	€0.27	56	118	2.5	2.74
17	Nuts, hazelnuts or filberts	18	g	Powder	Marche des Tanneurs	1000	€15.60	€0.28	56	113	3.0	2.69
18	Cereals, oats, regular and quick, not fortified, dry	27	g	Powder	Marche des Tanneurs	1000	€1.99	€0.05	37	102	18.3	3.55
19	Peanuts, all types, raw	0	g	Powder	Bio-planet	480	€7.11	€0.00		0	0.0	0.00
20	Peanuts, all types, oil-roasted, without salt	0	g	Powder	Bio-planet	250	€2.64	€0.00		0	0.0	0.00
21	Carrots, raw	0	g	Powder	Marche des Tanneurs	1000	€1.09	€0.00		0	0.0	0.00
22	Peanuts, all types, dry-roasted, with salt	36	g	Powder	Natural Corner	100	€0.98	€0.35	3	211	7.7	8.52
23	Natur-D	0.45	pill	Pill	Natural Corner	100	€8.46	€0.04	222	0	0.0	0.00
24	Nuts, coconut meat, dried (desiccated), not sweetened	18	g	Powder	Marche des Tanneurs	1000	€5.69	€0.10	56	119	4.3	1.24
25	Chromium Picolinate	0.26	pill	Pill	Natural Corner	90	€11.10	€0.03	346	0	0.0	0.00
	Total						€154.96	€5.88		2163	84.6	99.56
	Target									2100	0.0	98.00
	% Reached									103%		102%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2100	2163	103%
Carbohydrates (g)	0	84.6
Protein (g)	98	99.56	102%
Total Fat (g)	0	169.98
Saturated Fat (g)	0	40.06
Monounsaturated Fat (g)	0	59.75
Polyunsaturated Fat (g)	0	57.86
Omega-3 Fatty Acids (g)	1	12.14	1214%
Omega-6 Fatty Acids (g)	2	25.16	1258%
Total Fiber (g)	28	34.7	124%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	650.87

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3093	10000	103%
Vitamin B6 (mg)	1.3	2.1	100	162%
Vitamin B12 (ug)	2.4	6.4		268%
Vitamin C (mg)	90	94	2000	104%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	22.4	40	1000	178%
Vitamin K (ug)	120	148		123%
Thiamin (mg)	1.2	2.553		213%
Riboflavin (mg)	1.3	1.798		138%
Niacin (mg)	16	20.204	35	126%
Folate (ug)	400	407	1000	102%
Pantothenic Acid (mg)	5	6.091		122%
Biotin (ug)	30	40		133%
Choline (mg)	550	617.363	3500	112%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.1	2.5	110%
Chloride (g)	2.3	3.545	3.6	154%
Chromium (ug)	30	30		101%
Copper (mg)	0.9	5.155	10	573%
Iodine (ug)	150	152	1100	101%
Iron (mg)	8	20.3417	45	254%
Magnesium (mg)	420	878.6		209%
Manganese (mg)	2.3	8.986	11	391%
Molybdenum (ug)	45	57	2000	126%
Phosphorus (g)	0.7	2.338	4	334%
Potassium (g)	3.5	3.527		101%
Selenium (ug)	55	134	400	243%
Sodium (g)	1.5	1.755	2.3	117%
Sulfur (g)	2	3.32		166%
Zinc (mg)	11	17.5628	40	160%

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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
Copy of Real food 1.	trougnouf	28 Dec '16	1 Jan '17
This recipe	trougnouf	12 Jan '17	1 Jan '17
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Real food 1.8 KetogenicBodybuildingTasty!

Nutrition Facts

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

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Real food 1.8 KetogenicBodybuildingTasty!

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