Name: masterswan's keto chow 1.5
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 110g Impact Whey Protein; 16g Acacia Gum (Fiber); 6g Potassium Citrate; 6g Salt; 5g NOW Cal/Mag/D3 powder; 2g Calcium Phosphate; 2g Choline L-Bitartrate; 4g Xanthan Gum; 1pill Now Foods MK-7 Vitamin K-2; 1pill Kirkland Signature Daily Multi; 473ml Heavy Whipping Cream (USDA values); 2pill Kirkland "One per day" fish oil

Amount		Ingredient	$ / day	Source
110	g	Impact Whey Protein	$1.44	MyProtein
16	g	Acacia Gum (Fiber)	$0.49	Piping Rock
6	g	Potassium Citrate	$0.18	Amazon
6	g	Salt	$0.00	Sams Club
5	g	NOW Cal/Mag/D3 powder	$0.13	All Star
2	g	Calcium Phosphate	$0.05	Freeda (also on Amazon)
2	g	Choline L-Bitartrate	$0.06	Powder City
4	g	Xanthan Gum	$0.15	Amazon
1	pill	Now Foods MK-7 Vitamin K-2	$0.21	Amazon
1	pill	Kirkland Signature Daily Multi	$0.03	Amazon
473	ml	Heavy Whipping Cream (USDA values)	$2.35	Costco/Sams/any grocery store
2	pill	Kirkland "One per day" fish oil	$0.19	Costco
Amounts for: Total Daily Cost:			$5.28	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

7% Carb, 16% Protein, 77% Fat

Calories2112

% Daily Values*

16%

Total Carbohydrate41g

55%

Dietary Fiber 21g

47%

Protein89g

221%

Total Fat183g

Saturated Fat112g

Monounsaturated Fat51g

Polyunsaturated Fat7g

245%

Omega-3 Fatty Acids4g

23%

Omega-6 Fatty Acids4g

Cholesterol806mg

Calcium 231%	•	Vitamin A 350%
Chloride 161%	•	Vitamin B6 163%
Chromium 100%	•	Vitamin B12 285%
Copper 103%	•	Vitamin C 105%
Iodine 100%	•	Vitamin D 104%
Iron 270%	•	Vitamin E 175%
Magnesium 145%	•	Vitamin K 117%
Manganese 100%	•	Thiamin 134%
Molybdenum 100%	•	Riboflavin 171%
Phosphorus 122%	•	Niacin 126%
Potassium 109%	•	Folate 130%
Selenium 104%	•	Pantothenic Acid 224%
Sodium 201%	•	Biotin 100%
Sulfur 182%	•	Choline 164%
Zinc 110%

* Percent Daily Values are based on "masterswan's U.S. government DRI, male 19-50, 2400 calories". 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	Impact Whey Protein	110	g	Powder	MyProtein	4989	$65.29	$1.44	45	409	9.5	78.79
2	Acacia Gum (Fiber)	16	g	Powder	Piping Rock	640	$19.44	$0.49	40	27	14.7	0.16
3	Potassium Citrate	6	g	Powder	Amazon	1000	$29.96	$0.18	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	All Star	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 L-Bitartrate	2	g	Powder	Powder City	500	$15.00	$0.06	250	0	0.0	0.00
8	Xanthan Gum	4	g	Powder	Amazon	454	$16.99	$0.15	114	13	3.1	0.00
9	Now Foods MK-7 Vitamin K-2	1	pill	Pill	Amazon	60	$12.50	$0.21	60	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)	473	ml	Liquid	Costco/Sams/any grocery store	1890	$9.40	$2.35	4	1632	13.2	9.70
12	Kirkland "One per day" fish oil	2	pill	Pill	Costco	180	$16.99	$0.19	90	30	0.0	0.00
	Total						$224.93	$5.28		2112	40.5	88.65
	Target									2637	250.0	188.00
	% Reached									80%	16%	47%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2637	2112	80%
Carbohydrates (g)	250	40.5	16%
Protein (g)	188	88.65	47%
Total Fat (g)	83	183.31	221%
Saturated Fat (g)	0	112.24
Monounsaturated Fat (g)	0	50.54
Polyunsaturated Fat (g)	0	6.5
Omega-3 Fatty Acids (g)	1.6	3.91	245%
Omega-6 Fatty Acids (g)	17	3.95	23%
Total Fiber (g)	38	21	55%
Soluble Fiber (g)	0	17.8
Insoluble Fiber (g)	0	3.2
Cholesterol (mg)	0	805.607

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	10505	10000	350%
Vitamin B6 (mg)	1.3	2.1	100	163%
Vitamin B12 (ug)	2.4	6.9		285%
Vitamin C (mg)	90	95	2000	105%
Vitamin D (IU)	600	626	4000	104%
Vitamin E (IU)	20	35	1000	175%
Vitamin K (ug)	120	140		117%
Thiamin (mg)	1.2	1.604		134%
Riboflavin (mg)	1.3	2.22		171%
Niacin (mg)	16	20.184	35	126%
Folate (ug)	400	519	1000	130%
Pantothenic Acid (mg)	5	11.206		224%
Biotin (ug)	30	30		100%
Choline (mg)	550	899.464	3500	164%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.31	2.5	231%
Chloride (g)	2.3	3.708	3.6	161%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	0.928	10	103%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	21.5607	45	270%
Magnesium (mg)	420	609.6		145%
Manganese (mg)	2.3	2.305	11	100%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	0.857	4	122%
Potassium (g)	3.5	3.809		109%
Selenium (ug)	55	57	400	104%
Sodium (g)	1.5	3.016	2.3	201%
Sulfur (g)	2	3.63		182%
Zinc (mg)	11	12.0885	40	110%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Keto Chow 1.5.0 Master (Rich Chocolate)	chris.bair	8 Oct '17	10 Jul '17
This recipe	masterswan	27 Jul '17	10 Jul '17
Recipes based on this one:
masterswan's marathon chocolate schmilk (1400 ml milk)	masterswan	1 Nov '17	4 Oct '17
masterswan's 58% carb marathon chocolate schmilk	masterswan	9 Sep '17	9 Sep '17
masterswan's masa harina marathon chocolate schmilk	masterswan	23 Aug '17	23 Aug '17
masterswan's marathon chocolate schmilk	masterswan	21 Aug '17	21 Aug '17
masterswan's coconut flour v1.0	masterswan	19 Aug '17	19 Aug '17
masterswan's rice flour v1.0	masterswan	17 Aug '17	17 Aug '17
masterswan's oat flour v1.0	masterswan	17 Aug '17	17 Aug '17

masterswan's keto chow 1.5

Nutrition Facts

Nutrient Profile: masterswan's U.S. government DRI, male 19-50, 2400 caloriesChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: masterswan's U.S. government DRI, male 19-50, 2400 calories Change