Name: Copy of Keto Chow 1.0.4 (Master)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 110g Dymatize Nutrition Elite (Rich Chocolate); 16g Psyllium Husk Powder; 6g Potassium Citrate; 6g Salt; 5g NOW Cal/Mag/D3 powder; 2g Calcium Phosphate; 2g Choline bitartrate; 1.5g Xanthan Gum; 1pill Now Foods MK-7 Vitamin K-2 (mixed in with powder); 1.537g Kirkland Signature Daily Multi (ground up with a blender); 150ml Heavy Whipping Cream (USDA values); 90ml 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
110	g	Dymatize Nutrition Elite (Rich Chocolate)	$2.01	AllStarHealth.com
16	g	Psyllium Husk Powder	$0.19	allstarhealth
6	g	Potassium Citrate	$0.16	Amazon
6	g	Salt	$0.00	Sams Club
5	g	NOW Cal/Mag/D3 powder	$0.13	Allstarhealth
2	g	Calcium Phosphate	$0.05	Freeda (also on Amazon)
2	g	Choline bitartrate	$0.06	Amazon
1.5	g	Xanthan Gum	$0.06	Amazon
1	pill	Now Foods MK-7 Vitamin K-2 (mixed in with powder)	$0.21	Amazon
1.537	g	Kirkland Signature Daily Multi (ground up with a blender)	$0.03	Amazon
150	ml	Heavy Whipping Cream (USDA values)	$0.75	Costco/Sams/any grocery store
90	ml	MCT Oil	$1.37	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:			$5.21	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

7% Carb, 18% Protein, 75% Fat

Calories1655

% Daily Values*

13%

Total Carbohydrate29g

65%

Dietary Fiber 17g

72%

Protein82g

298%

Total Fat149g

Saturated Fat123g

Monounsaturated Fat16g

Polyunsaturated Fat2g

106%

Omega-3 Fatty Acids2g

202%

Omega-6 Fatty Acids1g

Cholesterol363mg

Calcium 201%	•	Vitamin A 129%
Chloride 161%	•	Vitamin B6 157%
Chromium 100%	•	Vitamin B12 261%
Copper 101%	•	Vitamin C 103%
Iodine 158%	•	Vitamin D 104%
Iron 272%	•	Vitamin E 140%
Magnesium 132%	•	Vitamin K 108%
Manganese 100%	•	Thiamin 128%
Molybdenum 100%	•	Riboflavin 143%
Phosphorus 113%	•	Niacin 125%
Potassium 130%	•	Folate 158%
Selenium 101%	•	Pantothenic Acid 208%
Sodium 183%	•	Biotin 100%
Sulfur 276%	•	Choline 154%
Zinc 103%

* Percent Daily Values are based on "Tnak's QuidNYC's DRI for Him: Male, 31-50". 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)	110	g	Powder	AllStarHealth.com	4540	$82.99	$2.01	41	409	9.5	78.79
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	Salt	6	g	Powder	Sams Club	11339	$4.98	$0.00	1890	0	0.0	0.00
5	NOW Cal/Mag/D3 powder	5	g	Powder	Allstarhealth	227	$5.69	$0.13	45	0	0.0	0.00
6	Calcium Phosphate	2	g	Powder	Freeda (also on Amazon)	453	$11.70	$0.05	227	0	0.0	0.00
7	Choline 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 Foods MK-7 Vitamin K-2 (mixed in with powder)	1	pill	Pill	Amazon	60	$12.50	$0.21	60	0	0.0	0.00
10	Kirkland Signature Daily Multi (ground up with a blender)	1.537142857142857	g	Powder	Amazon	769	$16.99	$0.03	500	0	0.0	0.00
11	Heavy Whipping Cream (USDA values)	150	ml	Liquid	Costco/Sams/any grocery store	1890	$9.40	$0.75	13	518	4.2	3.08
12	MCT Oil	90	ml	Liquid	Amazon	1900	$28.94	$1.37	21	693	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						$345.41	$5.21		1655	29.0	81.87
	Target									1800	225.0	113.00
	% Reached									92%	13%	72%
	Safe Maximum									1850	0.0	101.00
	% Max Reached									89%	N/A	81%

Macro	Target	Recipe	Max	%
Calories (kcal)	1800	1655	1850	92%
Carbohydrates (g)	225	29		13%
Protein (g)	113	81.87	101	72%
Total Fat (g)	50	149		298%
Saturated Fat (g)	0	123.05
Monounsaturated Fat (g)	0	16.03
Polyunsaturated Fat (g)	2.68	2.06	21	77%
Omega-3 Fatty Acids (g)	2.06	2.18		106%
Omega-6 Fatty Acids (g)	0.62	1.25		202%
Total Fiber (g)	25.9	16.8		65%
Soluble Fiber (g)	0	1.2
Insoluble Fiber (g)	0	15.6
Cholesterol (mg)	0	363.097

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3860	10000	129%
Vitamin B6 (mg)	1.3	2	200	157%
Vitamin B12 (ug)	2.4	6.3		261%
Vitamin C (mg)	90	93	2000	103%
Vitamin D (IU)	600	623	4000	104%
Vitamin E (IU)	22.5	32	1500	140%
Vitamin K (ug)	120	130		108%
Thiamin (mg)	1.2	1.533		128%
Riboflavin (mg)	1.3	1.865		143%
Niacin (mg)	16	20.058	3000	125%
Folate (ug)	320	506		158%
Pantothenic Acid (mg)	5	10.383		208%
Biotin (ug)	30	30		100%
Choline (mg)	550	845.2	3500	154%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.01	2.5	201%
Chloride (g)	2.3	3.708	3.6	161%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	0.909	10	101%
Iodine (ug)	95	150	1100	158%
Iron (mg)	8	21.7482	45	272%
Magnesium (mg)	420	555		132%
Manganese (mg)	2.3	2.301	11	100%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.58	0.657	4	113%
Potassium (g)	2.7	3.519		130%
Selenium (ug)	55	56	400	101%
Sodium (g)	1.5	2.742	2.3	183%
Sulfur (g)	1.235	3.4		276%
Zinc (mg)	11	11.3456	40	103%

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Parent Recipes:	Author	Last Updated	Created
Keto Chow 1.5.0 Master (Rich Chocolate)	chris.bair	8 Oct '17	22 Oct '15
This recipe	Tnak	22 Oct '15	22 Oct '15

Copy of Keto Chow 1.0.4 (Master)

Nutrition Facts

Nutrient Profile: Tnak's QuidNYC's DRI for Him: Male, 31-50Change

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Nutrient Profile: Tnak's QuidNYC's DRI for Him: Male, 31-50 Change