Sammniam (F) 2/3 day - WL/Low Carb (no chia) PrivateWeight LossKetogenic

Last updated September 15, 2014 Copy
AmountIngredient$ / daySource
103gOptimum Nutrition Gold Standard 100% Whey$2.63Vitacost
4gFrontier Natural Products Organic Cinnamon Powdered Ceylon$0.20Vitacost
10gVitacost Whole Food Organic Cacao Powder - Non-GMO $0.26Vitacost
1.25gHimalayan Pink Sea Salt$0.01Vitacost
5mlVitacost Whole Food Certified Organic Extra Virgin Olive Oil$0.10Vitacost
15mlVitacost MCT Oil from Coconut Oil$0.30Vitacost
15gVitacost Lecithin Granules Unflavored $0.25Vitacost
6.5gOptimum Nutrition Fitness Fiber$0.20Vitacost
1pillOneSource Ultimate Women's Multivitamin Coated Caplets$0.08Walmart
1pillAlbion® Potassium Glycinate Complex$0.03Vitacost
1pillVitacost Choline & Inositol$0.06Vitacost
1pillSchiff Calcium Plus Magnesium$0.05Vitacost
1pillVitacost Alpha Lipoic Acid$0.07Vitacost
2pillVitacost Super 8 Acidophilus ProBiotic$0.19Vitacost
1pillVitacost CoQ10$0.12Vitacost
1.5gHodgson Mill Xanthun Gum (1/2 tsp)$0.08Walmart
0.5gIn The Raw Monk Fruit Sweetener (1/2 tsp)$0.04Vitacost
1pillVitacost CLA-1000 Complex $0.09Vitacost
1pillVitamin K2 & D3$0.17Walmart
20gNutiva Organic Coconut Flour$0.21Vitacost
Amounts for:
Total Daily Cost:
$5.15Add Ingredients
to Amazon Cart

This is a tweaked, reduced version - no chia. less protein powder, coconut flour & cacao. Comes up slightly cheaper.

Works best when soaked overnight & blended in the morning (with the oils adding then). I used roughly 1-1.5 qt of water. Unspoken rule - keep refrigerated.

Nutrition Facts

Amount Per Day
20% Carb, 42% Protein, 38% Fat
Calories771
% Daily Values*
143%
Total Carbohydrate43g
129%
Dietary Fiber 21g
101%
Protein91g
104%
Total Fat37g
Saturated Fat22g
Monounsaturated Fat3g
Polyunsaturated Fat0.67g
109%
Omega-3 Fatty Acids0.55g
130%
Omega-6 Fatty Acids5g
Cholesterol105mg
Calcium
74%
Vitamin A
535%
Chloride
Vitamin B6
4598%
Chromium
429%
Vitamin B12
2500%
Copper
250%
Vitamin C
201%
Iodine
125%
Vitamin D
1050%
Iron
119%
Vitamin E
250%
Magnesium
212%
Vitamin K
142%
Manganese
200%
Thiamin
3636%
Molybdenum
208%
Riboflavin
3636%
Phosphorus
230%
Niacin
186%
Potassium
29%
Folate
100%
Selenium
357%
Pantothenic Acid
1176%
Sodium
138%
Biotin
750%
Sulfur
Choline
248%
Zinc
214%
 
* Percent Daily Values are based on "sammniamii's DRI, (f) 38, 2/3 day (reduced)". 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
Optimum Nutrition Gold Standard 100% Whey
103
gPowderVitacost2268
$57.99
$2.63
2242010.584.08
2
Frontier Natural Products Organic Cinnamon Powdered Ceylon
4
gPowderVitacost454
$22.49
$0.20
11433.00.00
3
Vitacost Whole Food Organic Cacao Powder - Non-GMO
10
gPowderVitacost908
$23.18
$0.26
91325.72.14
4
Himalayan Pink Sea Salt
1.25
gPowderVitacost496
$5.58
$0.01
39700.00.00
5
Vitacost Whole Food Certified Organic Extra Virgin Olive Oil
5
mlLiquidVitacost958
$19.58
$0.10
192400.00.00
6
Vitacost MCT Oil from Coconut Oil
15
mlLiquidVitacost908
$18.38
$0.30
61900.00.00
7
Vitacost Lecithin Granules Unflavored
15
gPowderVitacost908
$14.98
$0.25
61801.00.00
8
Optimum Nutrition Fitness Fiber
6.5
gPowderVitacost195
$5.94
$0.20
30108.00.00
9
OneSource Ultimate Women's Multivitamin Coated Caplets
1
pillPillWalmart60
$4.94
$0.08
6030.50.00
10
Albion® Potassium Glycinate Complex
1
pillPillVitacost180
$5.99
$0.03
18050.00.00
11
Vitacost Choline & Inositol
1
pillPillVitacost100
$5.99
$0.06
10000.00.00
12
Schiff Calcium Plus Magnesium
1
pillPillVitacost100
$4.77
$0.05
10080.00.00
13
Vitacost Alpha Lipoic Acid
1
pillPillVitacost120
$8.99
$0.07
120100.00.00
14
Vitacost Super 8 Acidophilus ProBiotic
2
pillPillVitacost120
$11.55
$0.19
6050.50.00
15
Vitacost CoQ10
1
pillPillVitacost60
$6.99
$0.12
6000.00.00
16
Hodgson Mill Xanthun Gum (1/2 tsp)
1.5
gPowderWalmart9
$0.48
$0.08
651.20.00
17
In The Raw Monk Fruit Sweetener (1/2 tsp)
0.5
gPowderVitacost136
$10.79
$0.04
27200.30.00
18
Vitacost CLA-1000 Complex
1
pillPillVitacost120
$11.29
$0.09
120100.00.00
19
Vitamin K2 & D3
1
pillPillWalmart60
$9.99
$0.17
6000.00.00
20
Nutiva Organic Coconut Flour
20
gPowderVitacost1816
$19.16
$0.21
915012.24.44
Total
$269.05
$5.15
77142.990.67
Target
75030.090.00
% Reached
103%143%101%
Safe Maximum
120070.0150.00
% Max Reached
64%61%60%
Nutrient Profile: sammniamii's DRI, (f) 38, 2/3 day (reduced)Change
MacroTargetRecipeMax%
Calories (kcal)7507711200103%
Carbohydrates (g)3042.970143%
Protein (g)9090.67150101%
Total Fat (g)3536.5765104%
Saturated Fat (g)022.35
Monounsaturated Fat (g)03.33
Polyunsaturated Fat (g)00.67
Omega-3 Fatty Acids (g)0.50.55109%
Omega-6 Fatty Acids (g)45.2130%
Total Fiber (g)1620.6129%
Soluble Fiber (g)01.1
Insoluble Fiber (g)07.8
Cholesterol (mg)0105.102
VitaminsTargetRecipeMax%
Vitamin A (IU)467250010000535%
Vitamin B6 (mg)0.87401004598%
Vitamin B12 (ug)1.6402500%
Vitamin C (mg)501012000201%
Vitamin D (IU)40042001050%
Vitamin E (IU)20501000250%
Vitamin K (ug)6085142%
Thiamin (mg)1.1403636%
Riboflavin (mg)1.1403636%
Niacin (mg)9.417.5186%
Folate (ug)2002001000100%
Pantothenic Acid (mg)3.4401176%
Biotin (ug)20150750%
Choline (mg)2847053500248%
MineralsTargetRecipeMax%
Calcium (g)0.750.562.574%
Chloride (g)00
Chromium (ug)1460429%
Copper (mg)0.4110250%
Iodine (ug)60751100125%
Iron (mg)89.507945119%
Magnesium (mg)130275212%
Manganese (mg)0.5111200%
Molybdenum (ug)18382000208%
Phosphorus (g)0.10.234230%
Potassium (g)10.2854.729%
Selenium (ug)28100400357%
Sodium (g)0.781.0792.3138%
Sulfur (g)00
Zinc (mg)3.57.540214%

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