Real food (sweet potatoes) KetogenicBodybuildingTasty!

Last updated September 18, 2016 Copy
AmountIngredient€ / daySource
38gSeeds, flaxseed€0.13Bio-planet
0.2gIodized Salt€0.00
98gHemp seed, hulled€2.49Bio-planet
23gSpinach, raw€0.23Delhaize
40gSeeds, sunflower seed kernels, dried€0.18Bio-planet
150gEgg, whole, cooked, hard-boiled€0.74Aldi
50gFish, salmon, Atlantic, farmed, cooked, dry heat€0.80Aldi
25gChocolate, dark, 70-85% cacao solids€0.63
58gCheese, cow (ref: gouda)€0.45Delhaize
58gCheese, goat, semisoft type€0.83Aldi
24gNuts, almonds€0.54Bio-planet
34gPeppers, sweet, yellow, raw€0.09Delhaize
150gSweet potato, cooked, boiled, without skin€0.57Delhaize
1gLo Salt€0.01Delhaize
Amounts for:
Total Daily Cost:
€7.68Add Ingredients
to Amazon Cart

Chloride, chromium, and molybdenum are not tracked by the USDA.
Vitamin D can be obtained outside.
Vitamin A comes from beta-carotene in sweet potato, no possible overdose
-> don't care

I stopped using this because sweet potatoes are inconvenient, they need to be boiled and then last only about five days.

Nutrition Facts

Amount Per Day
14% Carb, 20% Protein, 66% Fat
Calories2148
% Daily Values*
Total Carbohydrate77g
100%
Dietary Fiber 28g
82%
Protein113g
136%
Total Fat163g
Saturated Fat43g
Monounsaturated Fat43g
Polyunsaturated Fat66g
217%
Omega-3 Fatty Acids18g
204%
Omega-6 Fatty Acids35g
Cholesterol704mg
* Percent Daily Values are based on "Male DRI, 2000 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
38
gPowderBio-planet1000
€3.50
€0.13
2620311.06.95
2
Iodized Salt
0.2
gPowder737
€1.97
€0.00
368500.00.00
3
Hemp seed, hulled
98
gPowderBio-planet200
€5.09
€2.49
25428.530.93
4
Spinach, raw
23
gPowderDelhaize200
€1.99
€0.23
950.80.66
5
Seeds, sunflower seed kernels, dried
40
gPowderBio-planet1000
€4.50
€0.18
252348.08.31
6
Egg, whole, cooked, hard-boiled
150
gPillAldi300
€1.49
€0.74
22331.718.87
7
Fish, salmon, Atlantic, farmed, cooked, dry heat
50
gPasteAldi200
€3.19
€0.80
41030.011.05
8
Chocolate, dark, 70-85% cacao solids
25
gPowder80
€2.00
€0.63
315011.51.95
9
Cheese, cow (ref: gouda)
58
gPowderDelhaize1000
€7.69
€0.45
172061.314.47
10
Cheese, goat, semisoft type
58
gPowderAldi175
€2.49
€0.83
32110.112.52
11
Nuts, almonds
24
gPowderBio-planet1000
€22.50
€0.54
421395.25.08
12
Peppers, sweet, yellow, raw
34
gPowderDelhaize1000
€2.59
€0.09
2992.10.34
13
Sweet potato, cooked, boiled, without skin
150
gPowderDelhaize500
€1.89
€0.57
311426.62.06
14
Lo Salt
1
gPowderDelhaize350
€3.59
€0.01
35000.00.00
Total
€64.48
€7.68
214876.7113.17
Target
20000.0138.60
% Reached
107%82%
Safe Maximum
00.00.00
% Max Reached
N/AN/A
Nutrient Profile: Male DRI, 2000 cal, Keto, Athlete-friendlyChange
MacroTargetRecipeMax%
Calories (kcal)20002148107%
Carbohydrates (g)076.7
Protein (g)138.6113.1782%
Total Fat (g)120162.7136%
Saturated Fat (g)043.07
Monounsaturated Fat (g)042.98
Polyunsaturated Fat (g)066.1
Omega-3 Fatty Acids (g)8.518.44217%
Omega-6 Fatty Acids (g)1734.64204%
Total Fiber (g)2828100%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)0703.69
VitaminsTargetRecipeMax%
Vitamin A (IU)30002794610000932%
Vitamin B6 (mg)1.32.3100176%
Vitamin B12 (ug)2.44.2173%
Vitamin C (mg)90912000101%
Vitamin D (IU)600418400070%
Vitamin E (IU)22.4381000170%
Vitamin K (ug)120121101%
Thiamin (mg)1.22.964247%
Riboflavin (mg)1.32.32178%
Niacin (mg)1620.74935130%
Folate (ug)4004011000100%
Pantothenic Acid (mg)55.129103%
Biotin (ug)3032108%
Choline (mg)550588.9033500107%
MineralsTargetRecipeMax%
Calcium (g)11.012.5101%
Chloride (g)2.31.0543.646%
Chromium (ug)3012%
Copper (mg)0.94.0410449%
Iodine (ug)1501501100100%
Iron (mg)820.827345260%
Magnesium (mg)4201199.6286%
Manganese (mg)2.310.93411475%
Molybdenum (ug)4526200057%
Phosphorus (g)0.73.3034472%
Potassium (g)3.53.532101%
Selenium (ug)55112400203%
Sodium (g)1.51.5912.3106%
Sulfur (g)23.26163%
Zinc (mg)1119.84240180%

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