Name: Keto Chow - Jan 2022
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 16g Acacia Gum (Fiber); 6g Potassium Citrate; 5g NOW Cal/Mag/D3 powder; 1pill Now Foods MK-7 Vitamin K-2; 2g Calcium Phosphate (actually Dicalcium Phosphate); 2g Choline L-Bitartrate; 4g Xanthan Gum; 9g Salt; 193g Butter, salted; 1pill Kirkland Signature Daily Multi; 2pill NOW Ultra Omega 3 Fish Oil; 185g Whey Protein Concentrate

Amount		Ingredient	AUD / day	Source
16	g	Acacia Gum (Fiber)	AUD0.74	iherb
6	g	Potassium Citrate	AUD0.20	iherb
5	g	NOW Cal/Mag/D3 powder	AUD0.29	iherb
1	pill	Now Foods MK-7 Vitamin K-2	AUD0.29	iherb
2	g	Calcium Phosphate (actually Dicalcium Phosphate)	AUD0.12	CYOS (Australian)
2	g	Choline L-Bitartrate	AUD0.19	CYOS (Australian)
4	g	Xanthan Gum	AUD0.20	any supermarket
9	g	Salt	AUD0.02	any supermarket
193	g	Butter, salted	AUD1.93	any supermarket
1	pill	Kirkland Signature Daily Multi	AUD0.15	ebay (or Costco)
2	pill	NOW Ultra Omega 3 Fish Oil	AUD0.35	iherb
185	g	Whey Protein Concentrate	AUD3.50	Bulk Nutrients
Amounts for: Total Daily Cost:			AUD7.97	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

6% Carb, 27% Protein, 67% Fat

Calories2177

% Daily Values*

122%

Total Carbohydrate31g

106%

Dietary Fiber 18g

100%

Protein151g

101%

Total Fat166g

Saturated Fat114g

Monounsaturated Fat41g

Polyunsaturated Fat6g

102%

Omega-3 Fatty Acids2g

Omega-6 Fatty Acids5g

Cholesterol455mg

Calcium 143%	•	Vitamin A 277%
Chloride 240%	•	Vitamin B6 154%
Chromium 100%	•	Vitamin B12 264%
Copper 100%	•	Vitamin C 102%
Iodine 158%	•	Vitamin D 104%
Iron 226%	•	Vitamin E 153%
Magnesium 138%	•	Vitamin K 115%
Manganese 100%	•	Thiamin 126%
Molybdenum 100%	•	Riboflavin 136%
Phosphorus 76%	•	Niacin 126%
Potassium 86%	•	Folate 158%
Selenium 104%	•	Pantothenic Acid 204%
Sodium 280%	•	Biotin 10%
Sulfur	•	Choline 156%
Zinc 102%

* Percent Daily Values are based on "Jan 2022 - (chris.bair's Keto New)". 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	Acacia Gum (Fiber)	16	g	Powder	iherb	340	AUD15.63	AUD0.74	21	27	14.7	0.16
2	Potassium Citrate	6	g	Powder	iherb	340	AUD11.30	AUD0.20	57	0	0.0	0.00
3	NOW Cal/Mag/D3 powder	5	g	Powder	iherb	227	AUD13.04	AUD0.29	45	0	0.0	0.00
4	Now Foods MK-7 Vitamin K-2	1	pill	Pill	iherb	60	AUD17.37	AUD0.29	60	0	0.0	0.00
5	Calcium Phosphate (actually Dicalcium Phosphate)	2	g	Powder	CYOS (Australian)	400	AUD24.99	AUD0.12	200	0	0.0	0.00
6	Choline L-Bitartrate	2	g	Powder	CYOS (Australian)	200	AUD18.99	AUD0.19	100	0	0.0	0.00
7	Xanthan Gum	4	g	Powder	any supermarket	100	AUD5.00	AUD0.20	25	13	3.1	0.00
8	Salt	9	g	Powder	any supermarket	500	AUD1.00	AUD0.02	56	0	0.0	0.00
9	Butter, salted	193	g	Paste	any supermarket	500	AUD5.00	AUD1.93	3	1399	0.1	1.64
10	Kirkland Signature Daily Multi	1	pill	Pill	ebay (or Costco)	250	AUD37.50	AUD0.15	250	0	0.0	0.00
11	NOW Ultra Omega 3 Fish Oil	2	pill	Pill	iherb	180	AUD31.65	AUD0.35	90	20	0.0	0.00
12	Whey Protein Concentrate	185	g	Powder	Bulk Nutrients	1000	AUD18.90	AUD3.50	5	717	12.6	148.93
	Total						AUD200.37	AUD7.97		2177	30.5	150.73
	Target									2184	25.0	150.00
	% Reached									100%	122%	100%
	Safe Maximum									2730	0.0	156.00
	% Max Reached									80%	N/A	97%

Macro	Target	Recipe	Max	%
Calories (kcal)	2184	2177	2730	100%
Carbohydrates (g)	25	30.5		122%
Protein (g)	150	150.73	156	100%
Total Fat (g)	165	165.94	225	101%
Saturated Fat (g)	0	113.91
Monounsaturated Fat (g)	0	40.57
Polyunsaturated Fat (g)	0	5.87
Omega-3 Fatty Acids (g)	2.06	2.11		102%
Omega-6 Fatty Acids (g)	0	5.27
Total Fiber (g)	16.8	17.8		106%
Soluble Fiber (g)	0	17.8
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	454.95

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8323	10000	277%
Vitamin B6 (mg)	1.3	2	200	154%
Vitamin B12 (ug)	2.4	6.3		264%
Vitamin C (mg)	90	92	2000	102%
Vitamin D (IU)	600	625	4000	104%
Vitamin E (IU)	22.5	34	1500	153%
Vitamin K (ug)	120	139		115%
Thiamin (mg)	1.2	1.51		126%
Riboflavin (mg)	1.3	1.766		136%
Niacin (mg)	16	20.081	3000	126%
Folate (ug)	320	506		158%
Pantothenic Acid (mg)	5	10.212		204%
Biotin (ug)	300	30		10%
Choline (mg)	550	856.284	3500	156%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.43	2.5	143%
Chloride (g)	2.3	5.526	6	240%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	0.9	10	100%
Iodine (ug)	95	150	1100	158%
Iron (mg)	8	18.0683	45	226%
Magnesium (mg)	420	580.4		138%
Manganese (mg)	2.3	2.3	11	100%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.8	0.61	4	76%
Potassium (g)	2.7	2.335		86%
Selenium (ug)	55	57	400	104%
Sodium (g)	2	5.596	7	280%
Sulfur (g)	0	0.06
Zinc (mg)	11	11.1746	40	102%

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Parent Recipes:	Author	Last Updated	Created
Keto Chow 1.5.0 Master (Rich Chocolate)	chris.bair	8 Oct '17	7 May '19
Carpe_PMs Copy of Keto Chow 1.5.0 Master (Rich Chocolate)	Carpe_PM	7 May '19	15 May '19
V2- Copy of Carpe_PMs Copy of Keto Chow 1.5.0 Master (Rich Chocolate)	Carpe_PM	30 Aug '19	30 Aug '19
Dinky-DIY Keto Chow	Carpe_PM	2 Sep '19	20 Sep '19
Dinky-DIY Keto Chow - Sep 2019	Carpe_PM	20 Sep '19	14 Oct '19
Dinky-DIY Keto Chow 20% deficit - 1 December 2019	Carpe_PM	28 May '20	28 Jan '22
This recipe	Carpe_PM	28 Jan '22	28 Jan '22
Recipes based on this one:
Keto Chow Mum - 27 June 2023	Carpe_PM	27 Jun '23	27 Jun '23

Keto Chow - Jan 2022 Ketogenic

Nutrition Facts

Nutrient Profile: Jan 2022 - (chris.bair's Keto New)Change

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Keto Chow - Jan 2022 Ketogenic

Nutrition Facts

Nutrient Profile: Jan 2022 - (chris.bair's Keto New)Change

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