Name: Audrey's DIY KetoChow (5'2", 1200 Calories, 3x day)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 110g Dymatize Nutrition Cookies and Cream; 5g NOW Potassium Citrate; 5g Salt; 5g NOW Calcium & Magnesim (+D3); 4pill EXTRA - NOW Choline & Insolin; 1.5g Xanthan Gum; 1pill NOW MK-7 Vitamin K-2 (mixed in with powder); 3pill EXTRA - NOW Double Strength Omega 3; 1pill EXTRA - GloryFeel Multivitamin; 2g Now Foods Calcium Citrate; 16g Psyllium Husk Powder; 20g Acacia Gum; 80g Cream, fluid, heavy whipping

Amount		Ingredient	€ / day	Source
110	g	Dymatize Nutrition Cookies and Cream	€1.69
5	g	NOW Potassium Citrate	€0.36	Amazon.co.uk
5	g	Salt	€0.04	Tesco / local
5	g	NOW Calcium & Magnesim (+D3)	€0.22	JG Supplements
4	pill	EXTRA - NOW Choline & Insolin	€0.20	JG Supplements
1.5	g	Xanthan Gum	€0.07
1	pill	NOW MK-7 Vitamin K-2 (mixed in with powder)	€0.23	JG Supplements
3	pill	EXTRA - NOW Double Strength Omega 3	€0.40	JG Supplements
1	pill	EXTRA - GloryFeel Multivitamin	€0.00
2	g	Now Foods Calcium Citrate	€0.07	Amazon
16	g	Psyllium Husk Powder	€0.33	Amazon
20	g	Acacia Gum	€0.00
80	g	Cream, fluid, heavy whipping	€0.00
Amounts for: Total Daily Cost:			€3.60	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

10% Carb, 43% Protein, 47% Fat

Calories822

% Daily Values*

11%

Total Carbohydrate20g

108%

Dietary Fiber 27g

76%

Protein81g

122%

Total Fat39g

Saturated Fat22g

Monounsaturated Fat9g

Polyunsaturated Fat1g

244%

Omega-3 Fatty Acids3g

Omega-6 Fatty Acids0.67g

Cholesterol267mg

Calcium 183%	•	Vitamin A 66%
Chloride 132%	•	Vitamin B6 109%
Chromium 0%	•	Vitamin B12 110%
Copper 0%	•	Vitamin C 183%
Iodine 0%	•	Vitamin D 114%
Iron 20%	•	Vitamin E 86%
Magnesium 145%	•	Vitamin K 114%
Manganese 0%	•	Thiamin 2%
Molybdenum 0%	•	Riboflavin 8%
Phosphorus 284%	•	Niacin 115%
Potassium 123%	•	Folate 51%
Selenium 14%	•	Pantothenic Acid 124%
Sodium 155%	•	Biotin 167%
Sulfur 168%	•	Choline 6%
Zinc 21%

* Percent Daily Values are based on "Australian Nutrient Guidelines for Women aged 19-30 years (1500 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	Dymatize Nutrition Cookies and Cream	110	g	Powder		2280	€34.99	€1.69	21	409	9.5	78.79
2	NOW Potassium Citrate	5	g	Powder	Amazon.co.uk	250	€17.99	€0.36	50	0	0.0	0.00
3	Salt	5	g	Powder	Tesco / local	250	€1.80	€0.04	50	0	0.0	0.00
4	NOW Calcium & Magnesim (+D3)	5	g	Powder	JG Supplements	227	€9.99	€0.22	45	0	0.0	0.00
5	EXTRA - NOW Choline & Insolin	4	pill	Pill	JG Supplements	200	€9.99	€0.20	50	0	0.0	0.00
6	Xanthan Gum	1.5	g	Powder		135	€5.95	€0.07	90	5	0.0	0.00
7	NOW MK-7 Vitamin K-2 (mixed in with powder)	1	pill	Pill	JG Supplements	60	€13.99	€0.23	60	0	0.0	0.00
8	EXTRA - NOW Double Strength Omega 3	3	pill	Pill	JG Supplements	180	€23.99	€0.40	60	30	0.0	0.00
9	EXTRA - GloryFeel Multivitamin	1	pill	Pill		100	€0.00	€0.00	100	0	0.0	0.00
10	Now Foods Calcium Citrate	2	g	Powder	Amazon	227	€8.24	€0.07	114	0	0.0	0.00
11	Psyllium Husk Powder	16	g	Powder	Amazon	680	€13.94	€0.33	43	34	8.0	0.00
12	Acacia Gum	20	g	Powder		0	€0.00	€0.00	0	68	0.0	1.00
13	Cream, fluid, heavy whipping	80	g	Liquid		100	€0.00	€0.00	1	276	2.2	1.64
	Total						€140.87	€3.60		822	19.7	81.43
	Target									1500	179.0	107.00
	% Reached									55%	11%	76%
	Safe Maximum									2000	335.0	0.00
	% Max Reached									41%	6%	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	822	2000	55%
Carbohydrates (g)	179	19.7	335	11%
Protein (g)	107	81.43		76%
Total Fat (g)	32	38.9	80	122%
Saturated Fat (g)	0	21.73	20
Monounsaturated Fat (g)	0	8.55
Polyunsaturated Fat (g)	0	1.1
Omega-3 Fatty Acids (g)	1.1	2.68		244%
Omega-6 Fatty Acids (g)	12	0.67		6%
Total Fiber (g)	25	27		108%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	3.2
Cholesterol (mg)	0	267.197

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	1976	10000	66%
Vitamin B6 (mg)	1.3	1.4	50	109%
Vitamin B12 (ug)	2.4	2.6		110%
Vitamin C (mg)	45	82		183%
Vitamin D (IU)	200	228	3200	114%
Vitamin E (IU)	15	13	450	86%
Vitamin K (ug)	90	103		114%
Thiamin (mg)	1.1	0.018		2%
Riboflavin (mg)	1.1	0.088		8%
Niacin (mg)	14	16.031	35	115%
Folate (ug)	400	203	1000	51%
Pantothenic Acid (mg)	5	6.204		124%
Biotin (ug)	30	50		167%
Choline (mg)	425	23.44	3500	6%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.83	2.5	183%
Chloride (g)	2.3	3.03	3.6	132%
Chromium (ug)	25	0		0%
Copper (mg)	1.2	0.005	10	0%
Iodine (ug)	150	0	1100	0%
Iron (mg)	18	3.6015	45	20%
Magnesium (mg)	310	450.1	350	145%
Manganese (mg)	5	0.001	11	0%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	1	2.84	4	284%
Potassium (g)	2.8	3.436		123%
Selenium (ug)	60	8	400	14%
Sodium (g)	1.5	2.327	2.3	155%
Sulfur (g)	2	3.36		168%
Zinc (mg)	8	1.6845	40	21%

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	20 Dec '15
v1 Nicci's Keto Chow based on 1.0.4 Master (Rich Chocolate)	Nicci	21 Dec '15	21 Dec '15
Keto Chow for UK based on 1.0.4 Master (Rich Chocolate)	Nicci	1 Jan '16	12 May '20
This recipe	aalorni	25 Sep '20	12 May '20

Audrey's DIY KetoChow (5'2", 1200 Calories, 3x day)

Nutrition Facts

Nutrient Profile: Australian Nutrient Guidelines for Women aged 19-30 years (1500 calories)Change

No reviews yet - why not add the first one?

Submit Feedback