Name: 1800 calorie Keto Chow 1.0.4 Cookies and Cream
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Dymatize Nutrition Elite Cookies and Cream; 16g Psyllium Husk Powder; 6g 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; 270ml Heavy Whipping Cream (USDA values); 45ml 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
150	g	Dymatize Nutrition Elite Cookies and Cream	$3.01	Allstar
16	g	Psyllium Husk Powder	$0.19	allstarhealth
6	g	Potassium Citrate	$0.16	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
270	ml	Heavy Whipping Cream (USDA values)	$1.34	Costco/Sams/any grocery store
45	ml	MCT Oil	$1.04	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:			$6.46	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

7% Carb, 23% Protein, 70% Fat

Calories1871

% Daily Values*

179%

Total Carbohydrate36g

107%

Dietary Fiber 18g

101%

Protein113g

106%

Total Fat151g

Saturated Fat109g

Monounsaturated Fat29g

Polyunsaturated Fat4g

137%

Omega-3 Fatty Acids3g

364%

Omega-6 Fatty Acids2g

Cholesterol585mg

Calcium 231%	•	Vitamin A 138%
Chloride 161%	•	Vitamin B6 159%
Chromium 100%	•	Vitamin B12 270%
Copper 102%	•	Vitamin C 102%
Iodine 442%	•	Vitamin D 104%
Iron 268%	•	Vitamin E 146%
Magnesium 134%	•	Vitamin K 111%
Manganese 100%	•	Thiamin 130%
Molybdenum 100%	•	Riboflavin 154%
Phosphorus 126%	•	Niacin 126%
Potassium 135%	•	Folate 160%
Selenium 102%	•	Pantothenic Acid 214%
Sodium 151%	•	Biotin 100%
Sulfur 234%	•	Choline 157%
Zinc 106%

* 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 Cookies and Cream	150	g	Powder	Allstar	2268	$45.49	$3.01	15	558	12.9	107.44
2	Psyllium Husk Powder	16	g	Powder	allstarhealth	5440	$65.79	$0.19	340	0	14.2	0.00
3	Potassium Citrate	6	g	Powder	Amazon	1000	$27.00	$0.16	167	0	0.0	0.00
4	Iodized Salt	6	g	Powder	local	1814	$0.98	$0.00	302	0	0.0	0.00
5	NOW Cal/Mag/D3 powder	5	g	Powder	Amazon or luckyvitamin.com	227	$9.99	$0.22	45	0	0.0	0.00
6	Calcium Phosphate	2	g	Powder	Amazon	453	$15.45	$0.07	227	0	0.0	0.00
7	Choline L-bitartrate	2	g	Powder	Amazon	1000	$31.96	$0.06	500	0	0.0	0.00
8	Xanthan Gum	1.5	g	Powder	Amazon	454	$16.99	$0.06	303	5	1.2	0.00
9	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
10	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
11	Heavy Whipping Cream (USDA values)	270	ml	Liquid	Costco/Sams/any grocery store	1890	$9.40	$1.34	7	932	7.5	5.54
12	MCT Oil	45	ml	Liquid	Amazon	946	$21.97	$1.04	21	347	0.0	0.00
13	(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
14	Kirkland "One per day" fish oil	2	pill	Pill	Costco	180	$16.99	$0.19	90	30	0.0	0.00
	Total						$299.86	$6.46		1871	35.8	112.98
	Target									1800	20.0	112.00
	% Reached									104%	179%	101%
	Safe Maximum									2000	0.0	0.00
	% Max Reached									94%	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1800	1871	2000	104%
Carbohydrates (g)	20	35.8		179%
Protein (g)	112	112.98		101%
Total Fat (g)	143	150.95		106%
Saturated Fat (g)	0	109.29
Monounsaturated Fat (g)	0	28.85
Polyunsaturated Fat (g)	2	3.71		185%
Omega-3 Fatty Acids (g)	2.06	2.82		137%
Omega-6 Fatty Acids (g)	0.62	2.26		364%
Total Fiber (g)	16.8	17.9		107%
Soluble Fiber (g)	0	1.2
Insoluble Fiber (g)	0	16.7
Cholesterol (mg)	0	584.805

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4148	10000	138%
Vitamin B6 (mg)	1.3	2.1	200	159%
Vitamin B12 (ug)	2.4	6.5		270%
Vitamin C (mg)	90	92	2000	102%
Vitamin D (IU)	600	624	4000	104%
Vitamin E (IU)	22.5	33	1500	146%
Vitamin K (ug)	120	134		111%
Thiamin (mg)	1.2	1.559		130%
Riboflavin (mg)	1.3	1.997		154%
Niacin (mg)	16	20.105	3000	126%
Folate (ug)	320	511		160%
Pantothenic Acid (mg)	5	10.688		214%
Biotin (ug)	30	30		100%
Choline (mg)	550	865.36	3500	157%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.31	2.5	231%
Chloride (g)	2.3	3.708	6	161%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	0.916	10	102%
Iodine (ug)	95	420	1100	442%
Iron (mg)	8	21.4752	45	268%
Magnesium (mg)	420	563.4		134%
Manganese (mg)	2.3	2.303	11	100%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.58	0.731	4	126%
Potassium (g)	2.7	3.646		135%
Selenium (ug)	55	56	400	102%
Sodium (g)	2	3.029	7	151%
Sulfur (g)	2	4.69		234%
Zinc (mg)	11	11.6216	40	106%

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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 Cookies and Cream	chris.bair	10 Nov '15	2 Feb '16
This recipe	silkcom	2 Feb '16	2 Feb '16

1800 calorie Keto Chow 1.0.4 Cookies and Cream

Nutrition Facts

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

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