| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 110 | g | Dymatize Nutrition Elite (Rich Chocolate) | $2.16 | Bodybuilding.com |
| 30 | g | Peanut Flour Light Roast 28% | $0.41 | Byrd Mill |
| 16 | g | Psyllium Husk Powder | $0.19 | allstarhealth |
| 6 | g | Potassium Citrate | $0.16 | Amazon |
| 6 | g | Iodized Salt | $0.00 | local |
| 5 | g | NOW Cal/Mag/D3 powder | $0.22 | Amazon or luckyvitamin.com |
| 2 | g | Calcium Phosphate | $0.07 | Amazon |
| 2 | g | Choline L-bitartrate | $0.06 | Amazon |
| 1.5 | g | Xanthan Gum | $0.06 | Amazon |
| 1 | pill | Now MK-4 Vitamin K-2 (mixed in with powder) | $0.07 | Bodybuilding.com |
| 1 | pill | Kirkland Signature Daily Multi | $0.03 | Amazon |
| 150 | ml | Heavy Whipping Cream (USDA values) | $0.75 | Costco/Sams/any grocery store |
| 39 | ml | MCT Oil | $0.91 | 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: | $5.28 | Add Ingredients to Amazon Cart | ||
Results from my first year doing Keto: https://www.thebairs.net/2015/10/1-year-of-keto/ and check out the Keto Chow subreddit! https://www.reddit.com/r/ketochow
Liquid fish oil and capsules are both here so you can choose which to use. Either 2 pills/day or 5ml a day. Just zero out one or the other.
There are prep instructions for this at https://www.thebairs.net/keto-chow-preparation/ I sell 7 days worth of this pre-mixed if you want to give it a try without having to buy all the stuff yourself (and after you've tried it, nobody is stopping you from mixing your own if you'd like =) see more at https://www.thebairs.net/product-category/ketochow/
This recipe has the added benefit of being customizable for people with different caloric requirements. Without any oil or cream it’s right around 500 calories/day and still hits all the right nutrients except protein, and the different fatty acids. Following the directions you’ll get 1269 calories/day (woohoo, deficit!) but you can raise that up to whatever level you want by increasing the heavy cream and/or the oil. It’s super flexible. Instructions Here
Changelog
1.0.4 - the LIQUID part of the coconut oil was causing confusion. I'm removing it in favor of just MCT. MK-4 pills have been replaced with MK-7, you still open up one for each day (7 for a week) and add it when mixing together the powder. I'm now grinding the vitamin pills with a blender. 1.53g is how much 1 pill weighs. You can grind your up and add it to the mixture like I do or you can just take one pill per day.
1.0.3 - reverted 1.0.1 change back to original calcium phosphate
1.0.2 - I added in the entry for "Carrington Farms Liquid Coconut Oil" that you can use instead of the MCT. To use it you would change the 0ml to 39ml and then zero out the MCT.
1.0.1 - Minor recipe changes. I changed the Calcium Phosophate to Dicalcium Phosphate with more accurate mineral content that comes in tiny and massive packages. I also changed the Psyllium Husk to one that comes in little bottles as well as 12lb bulk packs.
1.0 - No changes since 0.7.1 other than deciding it's awesome and time to come out of beta. I'm going to consider this version good for now (might make some minor modifications in the future, we'll see)
0.7.1 - removed coconut flour, tweaked protein and upped the xanthan gum just a little. To compensate for the removal of the coconut flour, Psyllium Husk has been increased to 16g
0.7 - Initial release. This is a variant of kennufs-keto-v93 with greatly simplified ingredients.