Name: Real food (shiitake)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 127g Seeds, flaxseed; 0.3g Iodized Salt; 79g Hemp seed, hulled; 37g Spinach, raw; 15g Seeds, sunflower seed kernels, dried; 150g Egg, whole, cooked, hard-boiled; 50g Fish, salmon, Atlantic, farmed, cooked, dry heat; 25g Chocolate, dark, 70-85% cacao solids; 43g Cheese, cow (ref: gouda); 43g Cheese, goat, semisoft type; 22g Nuts, almonds; 42g Peppers, sweet, yellow, raw; 1g Lo Salt; 16g Mushrooms, shiitake, raw

Amount		Ingredient	€ / day	Source
127	g	Seeds, flaxseed	€0.44	Bio-planet
0.3	g	Iodized Salt	€0.00
79	g	Hemp seed, hulled	€2.01	Bio-planet
37	g	Spinach, raw	€0.37	Delhaize
15	g	Seeds, sunflower seed kernels, dried	€0.07	Bio-planet
150	g	Egg, whole, cooked, hard-boiled	€0.74	Aldi
50	g	Fish, salmon, Atlantic, farmed, cooked, dry heat	€0.80	Aldi
25	g	Chocolate, dark, 70-85% cacao solids	€0.63
43	g	Cheese, cow (ref: gouda)	€0.33	Delhaize
43	g	Cheese, goat, semisoft type	€0.61	Aldi
22	g	Nuts, almonds	€0.49	Bio-planet
42	g	Peppers, sweet, yellow, raw	€0.11	Delhaize
1	g	Lo Salt	€0.01	Delhaize
16	g	Mushrooms, shiitake, raw	€0.32	Delhaize
Amounts for: Total Daily Cost:			€6.93	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

13% Carb, 20% Protein, 67% Fat

Calories2150

% Daily Values*

Total Carbohydrate71g

165%

Dietary Fiber 46g

79%

Protein110g

Total Fat168g

Saturated Fat39g

Monounsaturated Fat41g

Polyunsaturated Fat78g

3711%

Omega-3 Fatty Acids37g

1710%

Omega-6 Fatty Acids34g

Cholesterol675mg

Calcium 102%	•	Vitamin A 178%
Chloride 55%	•	Vitamin B6 159%
Chromium 2%	•	Vitamin B12 162%
Copper 463%	•	Vitamin C 101%
Iodine 114%	•	Vitamin D 69%
Iron 277%	•	Vitamin E 101%
Magnesium 312%	•	Vitamin K 157%
Manganese 475%	•	Thiamin 311%
Molybdenum 57%	•	Riboflavin 165%
Phosphorus 461%	•	Niacin 121%
Potassium 103%	•	Folate 105%
Selenium 216%	•	Pantothenic Acid 101%
Sodium 108%	•	Biotin 87%
Sulfur 168%	•	Choline 114%
Zinc 180%

* 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	127	g	Powder	Bio-planet	1000	€3.50	€0.44	8	678	36.7	23.23
2	Iodized Salt	0.3	g	Powder		737	€1.97	€0.00	2457	0	0.0	0.00
3	Hemp seed, hulled	79	g	Powder	Bio-planet	200	€5.09	€2.01	3	437	6.8	24.93
4	Spinach, raw	37	g	Powder	Delhaize	200	€1.99	€0.37	5	9	1.3	1.06
5	Seeds, sunflower seed kernels, dried	15	g	Powder	Bio-planet	1000	€4.50	€0.07	67	88	3.0	3.12
6	Egg, whole, cooked, hard-boiled	150	g	Pill	Aldi	300	€1.49	€0.74	2	233	1.7	18.87
7	Fish, salmon, Atlantic, farmed, cooked, dry heat	50	g	Paste	Aldi	200	€3.19	€0.80	4	103	0.0	11.05
8	Chocolate, dark, 70-85% cacao solids	25	g	Powder		80	€2.00	€0.63	3	150	11.5	1.95
9	Cheese, cow (ref: gouda)	43	g	Powder	Delhaize	1000	€7.69	€0.33	23	153	1.0	10.72
10	Cheese, goat, semisoft type	43	g	Powder	Aldi	175	€2.49	€0.61	4	157	0.1	9.28
11	Nuts, almonds	22	g	Powder	Bio-planet	1000	€22.50	€0.49	45	127	4.7	4.65
12	Peppers, sweet, yellow, raw	42	g	Powder	Delhaize	1000	€2.59	€0.11	24	11	2.7	0.42
13	Lo Salt	1	g	Powder	Delhaize	350	€3.59	€0.01	350	0	0.0	0.00
14	Mushrooms, shiitake, raw	16	g	Pill	Delhaize	150	€2.99	€0.32	9	5	1.1	0.36
	Total						€65.58	€6.93		2150	70.5	109.64
	Target									2150	0.0	138.60
	% Reached									100%		79%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A		N/A

Macro	Target	Recipe	%
Calories (kcal)	2150	2150	100%
Carbohydrates (g)	0	70.5
Protein (g)	138.6	109.64	79%
Total Fat (g)	0	168.45
Saturated Fat (g)	0	38.5
Monounsaturated Fat (g)	0	41.21
Polyunsaturated Fat (g)	0	78.13
Omega-3 Fatty Acids (g)	1	37.11	3711%
Omega-6 Fatty Acids (g)	2	34.2	1710%
Total Fiber (g)	28	46.2	165%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	674.74

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5346	10000	178%
Vitamin B6 (mg)	1.3	2.1	100	159%
Vitamin B12 (ug)	2.4	3.9		162%
Vitamin C (mg)	90	91	2000	101%
Vitamin D (IU)	600	414	4000	69%
Vitamin E (IU)	22.4	23	1000	101%
Vitamin K (ug)	120	189		157%
Thiamin (mg)	1.2	3.727		311%
Riboflavin (mg)	1.3	2.139		165%
Niacin (mg)	16	19.391	35	121%
Folate (ug)	400	419	1000	105%
Pantothenic Acid (mg)	5	5.026		101%
Biotin (ug)	30	26		87%
Choline (mg)	550	626.011	3500	114%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.02	2.5	102%
Chloride (g)	2.3	1.269	3.6	55%
Chromium (ug)	30	1		2%
Copper (mg)	0.9	4.169	10	463%
Iodine (ug)	150	171	1100	114%
Iron (mg)	8	22.1526	45	277%
Magnesium (mg)	420	1308.4		312%
Manganese (mg)	2.3	10.925	11	475%
Molybdenum (ug)	45	26	2000	57%
Phosphorus (g)	0.7	3.227	4	461%
Potassium (g)	3.5	3.609		103%
Selenium (ug)	55	119	400	216%
Sodium (g)	1.5	1.624	2.3	108%
Sulfur (g)	2	3.36		168%
Zinc (mg)	11	19.7798	40	180%

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Parent Recipes:	Author	Last Updated	Created
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Real food (shiitake) KetogenicBodybuildingTasty!

Nutrition Facts

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

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Real food (shiitake) KetogenicBodybuildingTasty!

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