Name: Keto Chow Mum - 27 June 2023
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; 110g Butter, salted; 1pill Kirkland Signature Daily Multi; 2pill NOW Ultra Omega 3 Fish Oil; 100g Whey Protein Concentrate

Amount		Ingredient	$ / day	Source
16	g	Acacia Gum (Fiber)	$0.74	iherb
6	g	Potassium Citrate	$0.20	iherb
5	g	NOW Cal/Mag/D3 powder	$0.29	iherb
1	pill	Now Foods MK-7 Vitamin K-2	$0.29	iherb
2	g	Calcium Phosphate (actually Dicalcium Phosphate)	$0.12	CYOS (Australian)
2	g	Choline L-Bitartrate	$0.19	CYOS (Australian)
4	g	Xanthan Gum	$0.20	any supermarket
9	g	Salt	$0.02	any supermarket
110	g	Butter, salted	$1.10	any supermarket
1	pill	Kirkland Signature Daily Multi	$0.15	ebay (or Costco)
2	pill	NOW Ultra Omega 3 Fish Oil	$0.35	iherb
100	g	Whey Protein Concentrate	$1.89	Bulk Nutrients
Amounts for: Total Daily Cost:			$5.54	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

8% Carb, 25% Protein, 67% Fat

Calories1246

% Daily Values*

99%

Total Carbohydrate25g

106%

Dietary Fiber 18g

54%

Protein82g

58%

Total Fat95g

Saturated Fat65g

Monounsaturated Fat23g

Polyunsaturated Fat3g

90%

Omega-3 Fatty Acids2g

Omega-6 Fatty Acids3g

Cholesterol277mg

Calcium 141%	•	Vitamin A 208%
Chloride 240%	•	Vitamin B6 154%
Chromium 100%	•	Vitamin B12 258%
Copper 100%	•	Vitamin C 102%
Iodine 158%	•	Vitamin D 104%
Iron 226%	•	Vitamin E 145%
Magnesium 138%	•	Vitamin K 111%
Manganese 100%	•	Thiamin 125%
Molybdenum 100%	•	Riboflavin 134%
Phosphorus 74%	•	Niacin 125%
Potassium 86%	•	Folate 157%
Selenium 102%	•	Pantothenic Acid 202%
Sodium 238%	•	Biotin 10%
Sulfur	•	Choline 153%
Zinc 101%

* 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	$15.63	$0.74	21	27	14.7	0.16
2	Potassium Citrate	6	g	Powder	iherb	340	$11.30	$0.20	57	0	0.0	0.00
3	NOW Cal/Mag/D3 powder	5	g	Powder	iherb	227	$13.04	$0.29	45	0	0.0	0.00
4	Now Foods MK-7 Vitamin K-2	1	pill	Pill	iherb	60	$17.37	$0.29	60	0	0.0	0.00
5	Calcium Phosphate (actually Dicalcium Phosphate)	2	g	Powder	CYOS (Australian)	400	$24.99	$0.12	200	0	0.0	0.00
6	Choline L-Bitartrate	2	g	Powder	CYOS (Australian)	200	$18.99	$0.19	100	0	0.0	0.00
7	Xanthan Gum	4	g	Powder	any supermarket	100	$5.00	$0.20	25	13	3.1	0.00
8	Salt	9	g	Powder	any supermarket	500	$1.00	$0.02	56	0	0.0	0.00
9	Butter, salted	110	g	Paste	any supermarket	500	$5.00	$1.10	5	798	0.1	0.94
10	Kirkland Signature Daily Multi	1	pill	Pill	ebay (or Costco)	250	$37.50	$0.15	250	0	0.0	0.00
11	NOW Ultra Omega 3 Fish Oil	2	pill	Pill	iherb	180	$31.65	$0.35	90	20	0.0	0.00
12	Whey Protein Concentrate	100	g	Powder	Bulk Nutrients	1000	$18.90	$1.89	10	388	6.8	80.50
	Total						$200.37	$5.54		1246	24.7	81.59
	Target									2184	25.0	150.00
	% Reached									57%	99%	54%
	Safe Maximum									2730	0.0	156.00
	% Max Reached									46%	N/A	52%

Macro	Target	Recipe	Max	%
Calories (kcal)	2184	1246	2730	57%
Carbohydrates (g)	25	24.7		99%
Protein (g)	150	81.59	156	54%
Total Fat (g)	165	95.23	225	58%
Saturated Fat (g)	0	64.82
Monounsaturated Fat (g)	0	23.12
Polyunsaturated Fat (g)	0	3.35
Omega-3 Fatty Acids (g)	2.06	1.85		90%
Omega-6 Fatty Acids (g)	0	3
Total Fiber (g)	16.8	17.8		106%
Soluble Fiber (g)	0	17.8
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	276.5

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	6249	10000	208%
Vitamin B6 (mg)	1.3	2	200	154%
Vitamin B12 (ug)	2.4	6.2		258%
Vitamin C (mg)	90	92	2000	102%
Vitamin D (IU)	600	624	4000	104%
Vitamin E (IU)	22.5	33	1500	145%
Vitamin K (ug)	120	133		111%
Thiamin (mg)	1.2	1.506		125%
Riboflavin (mg)	1.3	1.737		134%
Niacin (mg)	16	20.046	3000	125%
Folate (ug)	320	503		157%
Pantothenic Acid (mg)	5	10.121		202%
Biotin (ug)	300	30		10%
Choline (mg)	550	840.68	3500	153%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.41	2.5	141%
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	18.0517	45	226%
Magnesium (mg)	420	578.7		138%
Manganese (mg)	2.3	2.3	11	100%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.8	0.59	4	74%
Potassium (g)	2.7	2.315		86%
Selenium (ug)	55	56	400	102%
Sodium (g)	2	4.757	7	238%
Sulfur (g)	0	0.03
Zinc (mg)	11	11.0999	40	101%

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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
Keto Chow - Jan 2022	Carpe_PM	28 Jan '22	27 Jun '23
This recipe	Carpe_PM	27 Jun '23	27 Jun '23

Keto Chow Mum - 27 June 2023

Nutrition Facts

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

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