TehNatha Keto Recipe #1 Weight LossKetogenic

Last updated September 22, 2013 Copy
AmountIngredient$ / daySource
21gOat Flour/Powder$0.09Bob's Red Mill
51gOlive Oil$0.89Local
110gTrader Joe's Unflavored Soy Protein$1.94Trader Joe's
1gCoconut sugar$0.00
6gStevia$0.23Amazon
61gMCT Oil$0.54Amazon
6gSource Naturals Inositol & Choline$0.70Amazon
9gEmergen-C$0.00
1gIodised Salt$0.00local
6gFlaxseed$0.03Local
4gPotassium chloride$0.12Amazon
7gPotassium Gluconate$0.22Amazon
35gNow Foods Psyllium Husk Whole$1.03Amazon
6gMSM Sulfur Powder$0.34Amazon
1gParsley Powder$0.03Amazon
44gPea Protein Powder$1.94Amazon
10gCreatin$0.15Amazon
1pillNature Made Vitamin D 400Iu$0.06Amazon
Amounts for:
Total Daily Cost:
$8.30Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
5% Carb, 30% Protein, 65% Fat
Calories1698
% Daily Values*
101%
Total Carbohydrate22g
101%
Dietary Fiber 28g
101%
Protein129g
101%
Total Fat125g
Saturated Fat69g
Monounsaturated Fat25g
Polyunsaturated Fat17g
101%
Omega-3 Fatty Acids2g
104%
Omega-6 Fatty Acids18g
Cholesterol0mg
Calcium
127%
Vitamin A
249%
Chloride
109%
Vitamin B6
995%
Chromium
246%
Vitamin B12
1397%
Copper
439%
Vitamin C
1240%
Iodine
163%
Vitamin D
237%
Iron
558%
Vitamin E
248%
Magnesium
136%
Vitamin K
216%
Manganese
280%
Thiamin
217%
Molybdenum
608%
Riboflavin
209%
Phosphorus
225%
Niacin
201%
Potassium
103%
Folate
143%
Selenium
154%
Pantothenic Acid
319%
Sodium
121%
Biotin
1329%
Sulfur
104%
Choline
547%
Zinc
244%
 
* Percent Daily Values are based on "TehNatha's Profile". 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
Oat Flour/Powder
21
gPowderBob's Red Mill2835
$11.62
$0.09
1359212.43.09
2
Olive Oil
51
gLiquidLocal918
$16.00
$0.89
184370.00.00
3
Trader Joe's Unflavored Soy Protein
110
gPowderTrader Joe's908
$15.99
$1.94
84170.087.24
4
Coconut sugar
1
gPowder454$0.00$0.0045441.00.00
5
Stevia
6
gPowderAmazon453
$17.10
$0.23
7600.00.00
6
MCT Oil
61
gLiquidAmazon1814
$15.99
$0.54
305120.00.00
7
Source Naturals Inositol & Choline
6
gPowderAmazon80
$9.34
$0.70
1300.00.00
8
Emergen-C
9
gPowder9$0.00$0.001266.10.00
9
Iodised Salt
1
gPowderlocal500
$0.90
$0.00
50000.00.00
10
Flaxseed
6
gPowderLocal200
$0.99
$0.03
33320.11.10
11
Potassium chloride
4
gPowderAmazon454
$14.11
$0.12
11400.00.00
12
Potassium Gluconate
7
gPowderAmazon454
$14.05
$0.22
6500.00.00
13
Now Foods Psyllium Husk Whole
35
gPowderAmazon340
$10.00
$1.03
1000.00.00
14
MSM Sulfur Powder
6
gPowderAmazon200
$11.46
$0.34
3300.00.00
15
Parsley Powder
1
gPowderAmazon454
$13.70
$0.03
45440.70.33
16
Pea Protein Powder
44
gPowderAmazon1814
$79.99
$1.94
411731.337.33
17
Creatin
10
gPowderAmazon1000
$14.98
$0.15
10000.00.00
18
Nature Made Vitamin D 400Iu
1
pillPillAmazon90
$5.39
$0.06
9000.00.00
Total
$251.61
$8.30
169821.7129.09
Target
170921.4128.20
% Reached
99%101%101%
Safe Maximum
182322.8136.70
% Max Reached
93%95%94%
Nutrient Profile: TehNatha's ProfileChange
MacroTargetRecipeMax%
Calories (kcal)17091698182399%
Carbohydrates (g)21.421.722.8101%
Protein (g)128.2129.09136.7101%
Total Fat (g)123.4124.8131.7101%
Saturated Fat (g)068.62
Monounsaturated Fat (g)025.02
Polyunsaturated Fat (g)017.45
Omega-3 Fatty Acids (g)1.61.62101%
Omega-6 Fatty Acids (g)1717.66104%
Total Fiber (g)2828.2101%
Soluble Fiber (g)00.6
Insoluble Fiber (g)00.7
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000748010000249%
Vitamin B6 (mg)1.312.9100995%
Vitamin B12 (ug)2.433.51397%
Vitamin C (mg)90111620001240%
Vitamin D (IU)60014214000237%
Vitamin E (IU)20501000248%
Vitamin K (ug)120259216%
Thiamin (mg)1.22.604217%
Riboflavin (mg)1.32.711209%
Niacin (mg)1632.16635201%
Folate (ug)4005711000143%
Pantothenic Acid (mg)515.935319%
Biotin (ug)303991329%
Choline (mg)5503011.0013500547%
MineralsTargetRecipeMax%
Calcium (g)11.272.5127%
Chloride (g)2.32.5043.6109%
Chromium (ug)3586246%
Copper (mg)0.93.94910439%
Iodine (ug)1502441100163%
Iron (mg)844.653345558%
Magnesium (mg)420570.3136%
Manganese (mg)2.36.43211280%
Molybdenum (ug)452732000608%
Phosphorus (g)0.71.5764225%
Potassium (g)3.53.591103%
Selenium (ug)5585400154%
Sodium (g)1.51.8172.3121%
Sulfur (g)22.08104%
Zinc (mg)1126.81840244%

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