| Amount | Ingredient | € / day | Source | |
|---|---|---|---|---|
| 140 | g | Unflavored Impact Whey Protein | €1.52 | MyProtein |
| 16 | g | Acacia Gum (Fiber) | €0.18 | Amazon |
| 6 | g | Potassium Citrate | €0.11 | Amazon |
| 6 | g | Salt | €0.01 | Amazon |
| 2 | g | Calcium Phosphate | €0.03 | Amazon |
| 4 | g | Xanthan Gum | €0.10 | MyProtein |
| 1 | pill | Ironmaxx Vitamin K2 | €0.08 | Amazon |
| 1.537 | g | Kirkland Signature Daily Multi (ground up with a blender) | €0.05 | Amazon |
| 2 | pill | Calcium Magnesium & Vitamin D;Osteo Formula | €0.13 | Amazon |
| 1 | g | CHOLINBITARTRAT | €0.05 | MyProtein |
| 200 | ml | Gut & Günstig Haltbare Schlagsahne | €0.40 | Edeka |
| 45 | ml | Hansa Vital MCT Öl | €0.42 | Amazon |
| 2 | pill | Olimp Gold Omega 3 Sport Edition | €0.24 | Amazon |
Amounts for: Total Daily Cost: | €3.33 | Add Ingredients to Amazon Cart | ||
This one uses the even cheaper unflavored powder that has higher protein concentration, so it needs less to hit protein macro.
Please note that all carbs are net carbs already, thats why the Acacia Gum is 0 carb.
Note: The weight for Kirkland and Calcium pills combined ground up for a 2 week batch is 70g. This comes to 5g per day.
There are several options for flavoring. I like to use either FlavDrops (MyProtein) or Torani Syrup (Amazon). Do not try use MyProtein's Syrup, it does not dissolve!!
Changelog v 4.1.0: Changed to Acacia Gum and upped Xanthan Gum. Same changes as Chris did on the original Keto Chow. Also used the opportunity to adapt my macros and up protein since I started lifting =)
v 4.0.3: Changed MCT Oil amount to get calories down a bit to remain at 30% deficit
v 4.0.2: Reverted back to a 30% deficit.
v 4.0.1: Change Choline Bitatrat to 1g, seems my powder has double the choline content than what Chris uses for Keto Chow. It's not critical, hence only a patch number increase, since Choline up to 3.5g in adults is ok before experiencing side effects. Recipe was ~2.2g, now ~1.1g
v 4.0.0: Replaced Multivitamin powder with Kirkland Signature Daily Multi + Cal/Mag/D3 pills. Ground these up. Bumps up the price a little, but the reasoning is that I always hated my non-complete vitamin&mineral profile. The Kirkland is the same as in the original Keto Chow recipe, but available in Germany (even with Prime!). Cal/Mag/D3 is needed for Mag/D3, which was previously included in the old powder. Now I can legit say I have covered ALL vitamins and minerals. Just grind those pills up into powder.
v 3.0.0: Added Calcium Phosphate, Removed FlavDrops (I use multiple things for flavoring now)
v 2.1.1: Adapted MCT Oil Content to get a 40% Deficit for myself
Note for myself: With current ingredients take 60g of powder per shake.