Name: 1800 calorie Keto Chow 1.0.4 Chocolate Peanut Butter
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 140g Dymatize Nutrition Elite (Rich Chocolate); 36g Peanut Flour Light Roast 28%; 16g Psyllium Husk Powder; 9g Potassium Citrate; 6g Iodized Salt; 5g NOW Cal/Mag/D3 powder; 2g Calcium Phosphate; 2g Choline L-bitartrate; 1.5g Xanthan Gum; 1pill Now MK-4 Vitamin K-2 (mixed in with powder); 1pill Kirkland Signature Daily Multi; 295ml Heavy Whipping Cream (USDA values); 39ml MCT Oil; 0ml (optional instead of capsules) Cod Liver Oil (Garden of Life - Lemon Mint); 2pill Kirkland "One per day" fish oil

Amount		Ingredient	$ / day	Source
140	g	Dymatize Nutrition Elite (Rich Chocolate)	$2.74	Bodybuilding.com
36	g	Peanut Flour Light Roast 28%	$0.49	Byrd Mill
16	g	Psyllium Husk Powder	$0.19	allstarhealth
9	g	Potassium Citrate	$0.24	Amazon
6	g	Iodized Salt	$0.00	local
5	g	NOW Cal/Mag/D3 powder	$0.22	Amazon or luckyvitamin.com
2	g	Calcium Phosphate	$0.07	Amazon
2	g	Choline L-bitartrate	$0.06	Amazon
1.5	g	Xanthan Gum	$0.06	Amazon
1	pill	Now MK-4 Vitamin K-2 (mixed in with powder)	$0.07	Bodybuilding.com
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
295	ml	Heavy Whipping Cream (USDA values)	$1.47	Costco/Sams/any grocery store
39	ml	MCT Oil	$0.91	Amazon
0	ml	(optional instead of capsules) Cod Liver Oil (Garden of Life - Lemon Mint)	$0.00	Amazon
2	pill	Kirkland "One per day" fish oil	$0.19	Costco
Amounts for: Total Daily Cost:			$6.75	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

9% Carb, 22% Protein, 69% Fat

Calories2039

% Daily Values*

243%

Total Carbohydrate49g

167%

Dietary Fiber 28g

105%

Protein118g

115%

Total Fat164g

Saturated Fat110g

Monounsaturated Fat38g

Polyunsaturated Fat5g

143%

Omega-3 Fatty Acids3g

398%

Omega-6 Fatty Acids2g

Cholesterol612mg

Calcium 234%	•	Vitamin A 141%
Chloride 161%	•	Vitamin B6 168%
Chromium 100%	•	Vitamin B12 272%
Copper 102%	•	Vitamin C 102%
Iodine 442%	•	Vitamin D 104%
Iron 262%	•	Vitamin E 147%
Magnesium 160%	•	Vitamin K 112%
Manganese 100%	•	Thiamin 144%
Molybdenum 100%	•	Riboflavin 160%
Phosphorus 160%	•	Niacin 152%
Potassium 174%	•	Folate 173%
Selenium 103%	•	Pantothenic Acid 215%
Sodium 137%	•	Biotin 100%
Sulfur 220%	•	Choline 158%
Zinc 126%

* Percent Daily Values are based on "1800 Keto 71/25/4 (20g carbs)". 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	Dymatize Nutrition Elite (Rich Chocolate)	140	g	Powder	Bodybuilding.com	4540	$88.98	$2.74	32	501	15.4	96.42
2	Peanut Flour Light Roast 28%	36	g	Powder	Byrd Mill	2270	$30.96	$0.49	63	185	9.6	15.22
3	Psyllium Husk Powder	16	g	Powder	allstarhealth	5440	$65.79	$0.19	340	0	14.2	0.00
4	Potassium Citrate	9	g	Powder	Amazon	1000	$27.00	$0.24	111	0	0.0	0.00
5	Iodized Salt	6	g	Powder	local	1814	$0.98	$0.00	302	0	0.0	0.00
6	NOW Cal/Mag/D3 powder	5	g	Powder	Amazon or luckyvitamin.com	227	$9.99	$0.22	45	0	0.0	0.00
7	Calcium Phosphate	2	g	Powder	Amazon	453	$15.45	$0.07	227	0	0.0	0.00
8	Choline L-bitartrate	2	g	Powder	Amazon	1000	$31.96	$0.06	500	0	0.0	0.00
9	Xanthan Gum	1.5	g	Powder	Amazon	454	$16.99	$0.06	303	5	1.2	0.00
10	Now MK-4 Vitamin K-2 (mixed in with powder)	1	pill	Pill	Bodybuilding.com	100	$7.37	$0.07	100	0	0.0	0.00
11	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
12	Heavy Whipping Cream (USDA values)	295	ml	Liquid	Costco/Sams/any grocery store	1890	$9.40	$1.47	6	1018	8.2	6.05
13	MCT Oil	39	ml	Liquid	Amazon	946	$21.97	$0.91	24	300	0.0	0.00
14	(optional instead of capsules) Cod Liver Oil (Garden of Life - Lemon Mint)	0	ml	Liquid	Amazon	236	$13.49	$0.00		0	0.0	0.00
15	Kirkland "One per day" fish oil	2	pill	Pill	Costco	180	$16.99	$0.19	90	30	0.0	0.00
	Total						$374.31	$6.75		2039	48.7	117.69
	Target									1800	20.0	112.00
	% Reached									113%	243%	105%
	Safe Maximum									2000	0.0	0.00
	% Max Reached									102%	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1800	2039	2000	113%
Carbohydrates (g)	20	48.7		243%
Protein (g)	112	117.69		105%
Total Fat (g)	143	163.85		115%
Saturated Fat (g)	0	110.44
Monounsaturated Fat (g)	0	38.48
Polyunsaturated Fat (g)	2	4.61		231%
Omega-3 Fatty Acids (g)	2.06	2.96		143%
Omega-6 Fatty Acids (g)	0.62	2.47		398%
Total Fiber (g)	16.8	28.1		167%
Soluble Fiber (g)	0	4.7
Insoluble Fiber (g)	0	23.4
Cholesterol (mg)	0	612.484

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4219	10000	141%
Vitamin B6 (mg)	1.3	2.2	200	168%
Vitamin B12 (ug)	2.4	6.5		272%
Vitamin C (mg)	90	92	2000	102%
Vitamin D (IU)	600	624	4000	104%
Vitamin E (IU)	22.5	33	1500	147%
Vitamin K (ug)	120	134		112%
Thiamin (mg)	1.2	1.729		144%
Riboflavin (mg)	1.3	2.086		160%
Niacin (mg)	16	24.255	3000	152%
Folate (ug)	320	553		173%
Pantothenic Acid (mg)	5	10.752		215%
Biotin (ug)	30	30		100%
Choline (mg)	550	869.56	3500	158%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.34	2.5	234%
Chloride (g)	2.3	3.708	6	161%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	0.918	10	102%
Iodine (ug)	95	420	1100	442%
Iron (mg)	8	20.9707	45	262%
Magnesium (mg)	420	673.2		160%
Manganese (mg)	2.3	2.303	11	100%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.58	0.93	4	160%
Potassium (g)	2.7	4.692		174%
Selenium (ug)	55	56	400	103%
Sodium (g)	2	2.732	7	137%
Sulfur (g)	2	4.41		220%
Zinc (mg)	11	13.8355	40	126%

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Parent Recipes:	Author	Last Updated	Created
Keto Chow 1.5.0 Master (Rich Chocolate)	chris.bair	8 Oct '17	31 Mar '15
Keto Chow 1.0.4 Rich Chocolate	chris.bair	10 Nov '15	22 Jul '15
Keto Chow 1.0.4 Chocolate Peanut Butter	chris.bair	10 Nov '15	1 Feb '16
This recipe	silkcom	1 Feb '16	1 Feb '16

1800 calorie Keto Chow 1.0.4 Chocolate Peanut Butter

Nutrition Facts

Nutrient Profile: 1800 Keto 71/25/4 (20g carbs)Change

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