Name: Copy of Keto Chow 1.0.4 (Master)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 110g Dymatize Nutrition Elite (Rich Chocolate); 16g Psyllium Husk Powder; 6g Potassium Citrate; 6g Salt; 5g NOW Cal/Mag/D3 powder; 2g Calcium Phosphate; 2g Choline bitartrate; 1.5g Xanthan Gum; 1pill Now Foods MK-7 Vitamin K-2 (mixed in with powder); 1.537g Kirkland Signature Daily Multi (ground up with a blender); 150ml Heavy Whipping Cream (USDA values); 39ml MCT Oil; 0ml (optional instead of capsules) Cod Liver Oil (Garden of Life - Lemon Mint); 2pill Kirkland "One per day" fish oil

Amount		Ingredient	$ / day	Source
110	g	Dymatize Nutrition Elite (Rich Chocolate)	$2.01	AllStarHealth.com
16	g	Psyllium Husk Powder	$0.19	allstarhealth
6	g	Potassium Citrate	$0.16	Amazon
6	g	Salt	$0.00	Sams Club
5	g	NOW Cal/Mag/D3 powder	$0.13	Allstarhealth
2	g	Calcium Phosphate	$0.05	Freeda (also on Amazon)
2	g	Choline bitartrate	$0.06	Amazon
1.5	g	Xanthan Gum	$0.06	Amazon
1	pill	Now Foods MK-7 Vitamin K-2 (mixed in with powder)	$0.21	Amazon
1.537	g	Kirkland Signature Daily Multi (ground up with a blender)	$0.03	Amazon
150	ml	Heavy Whipping Cream (USDA values)	$0.75	Costco/Sams/any grocery store
39	ml	MCT Oil	$0.59	Amazon
0	ml	(optional instead of capsules) Cod Liver Oil (Garden of Life - Lemon Mint)	$0.00	Amazon
2	pill	Kirkland "One per day" fish oil	$0.19	Costco
Amounts for: Total Daily Cost:			$4.44	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

9% Carb, 24% Protein, 67% Fat

Calories1262

% Daily Values*

194%

Total Carbohydrate29g

100%

Dietary Fiber 17g

53%

Protein82g

38%

Total Fat101g

Saturated Fat75g

Monounsaturated Fat16g

Polyunsaturated Fat2g

106%

Omega-3 Fatty Acids2g

202%

Omega-6 Fatty Acids1g

Cholesterol363mg

Calcium 201%	•	Vitamin A 129%
Chloride 161%	•	Vitamin B6 157%
Chromium 100%	•	Vitamin B12 261%
Copper 101%	•	Vitamin C 103%
Iodine 158%	•	Vitamin D 104%
Iron 272%	•	Vitamin E 140%
Magnesium 132%	•	Vitamin K 108%
Manganese 100%	•	Thiamin 128%
Molybdenum 100%	•	Riboflavin 143%
Phosphorus 113%	•	Niacin 125%
Potassium 130%	•	Folate 158%
Selenium 101%	•	Pantothenic Acid 208%
Sodium 137%	•	Biotin 100%
Sulfur 170%	•	Choline 154%
Zinc 103%

* Percent Daily Values are based on "rckmlk's 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	Dymatize Nutrition Elite (Rich Chocolate)	110	g	Powder	AllStarHealth.com	4540	$82.99	$2.01	41	409	9.5	78.79
2	Psyllium Husk Powder	16	g	Powder	allstarhealth	5440	$65.79	$0.19	340	0	14.2	0.00
3	Potassium Citrate	6	g	Powder	Amazon	1000	$27.00	$0.16	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	Allstarhealth	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 bitartrate	2	g	Powder	Amazon	1000	$31.96	$0.06	500	0	0.0	0.00
8	Xanthan Gum	1.5	g	Powder	Amazon	454	$16.99	$0.06	303	5	1.2	0.00
9	Now Foods MK-7 Vitamin K-2 (mixed in with powder)	1	pill	Pill	Amazon	60	$12.50	$0.21	60	0	0.0	0.00
10	Kirkland Signature Daily Multi (ground up with a blender)	1.537142857142857	g	Powder	Amazon	769	$16.99	$0.03	500	0	0.0	0.00
11	Heavy Whipping Cream (USDA values)	150	ml	Liquid	Costco/Sams/any grocery store	1890	$9.40	$0.75	13	518	4.2	3.08
12	MCT Oil	39	ml	Liquid	Amazon	1900	$28.94	$0.59	49	300	0.0	0.00
13	(optional instead of capsules) Cod Liver Oil (Garden of Life - Lemon Mint)	0	ml	Liquid	Amazon	236	$13.49	$0.00		0	0.0	0.00
14	Kirkland "One per day" fish oil	2	pill	Pill	Costco	180	$16.99	$0.19	90	30	0.0	0.00
	Total						$345.41	$4.44		1262	29.0	81.87
	Target									3080	15.0	154.00
	% Reached									41%	194%	53%
	Safe Maximum									2200	0.0	101.00
	% Max Reached									57%	N/A	81%

Macro	Target	Recipe	Max	%
Calories (kcal)	3080	1262	2200	41%
Carbohydrates (g)	15	29		194%
Protein (g)	154	81.87	101	53%
Total Fat (g)	267	100.72		38%
Saturated Fat (g)	0	74.77
Monounsaturated Fat (g)	0	16.03
Polyunsaturated Fat (g)	2	2.06		103%
Omega-3 Fatty Acids (g)	2.06	2.18		106%
Omega-6 Fatty Acids (g)	0.62	1.25		202%
Total Fiber (g)	16.8	16.8		100%
Soluble Fiber (g)	0	1.2
Insoluble Fiber (g)	0	15.6
Cholesterol (mg)	0	363.097

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3860	10000	129%
Vitamin B6 (mg)	1.3	2	200	157%
Vitamin B12 (ug)	2.4	6.3		261%
Vitamin C (mg)	90	93	2000	103%
Vitamin D (IU)	600	623	4000	104%
Vitamin E (IU)	22.5	32	1500	140%
Vitamin K (ug)	120	130		108%
Thiamin (mg)	1.2	1.533		128%
Riboflavin (mg)	1.3	1.865		143%
Niacin (mg)	16	20.058	3000	125%
Folate (ug)	320	506		158%
Pantothenic Acid (mg)	5	10.383		208%
Biotin (ug)	30	30		100%
Choline (mg)	550	845.2	3500	154%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.01	2.5	201%
Chloride (g)	2.3	3.708	6	161%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	0.909	10	101%
Iodine (ug)	95	150	1100	158%
Iron (mg)	8	21.7482	45	272%
Magnesium (mg)	420	555		132%
Manganese (mg)	2.3	2.301	11	100%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.58	0.657	4	113%
Potassium (g)	2.7	3.519		130%
Selenium (ug)	55	56	400	101%
Sodium (g)	2	2.742	7	137%
Sulfur (g)	2	3.4		170%
Zinc (mg)	11	11.3456	40	103%

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Parent Recipes:	Author	Last Updated	Created
Keto Chow 1.5.0 Master (Rich Chocolate)	chris.bair	8 Oct '17	15 Oct '15
This recipe	rckmlk	15 Oct '15	15 Oct '15

Copy of Keto Chow 1.0.4 (Master)

Nutrition Facts

Nutrient Profile: rckmlk's chris.bair's Keto NewChange

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Nutrient Profile: rckmlk's chris.bair's Keto New Change