Name: Keto Chow 1.0.4 Cookies and Cream
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 110g Dymatize Nutrition Elite Cookies and Cream; 16g Psyllium Husk Powder; 6g Potassium Citrate; 5g NOW Cal/Mag/D3 powder; 4g Iodized Salt; 2g Calcium Phosphate; 2g Choline L-bitartrate; 1.5g Xanthan Gum; 1pill Now MK-4 Vitamin K-2 (mixed in with powder); 1pill Kirkland Signature Daily Multi; 118.29ml Heavy Whipping Cream (USDA values); 44.36ml MCT Oil; 2pill Kirkland "One per day" fish oil; 3portion Egg, whole, raw, fresh (Large)

Amount		Ingredient	$ / day	Source
110	g	Dymatize Nutrition Elite Cookies and Cream	$2.91	Bodybuilding.com
16	g	Psyllium Husk Powder	$0.19	allstarhealth
6	g	Potassium Citrate	$0.16	Amazon
5	g	NOW Cal/Mag/D3 powder	$0.22	Amazon
4	g	Iodized Salt	$0.00	local
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
118.29	ml	Heavy Whipping Cream (USDA values)	$0.59	Costco
44.36	ml	MCT Oil	$1.03	Amazon
2	pill	Kirkland "One per day" fish oil	$0.19	Costco
3	portion	Egg, whole, raw, fresh (Large)	$0.50	Local
Amounts for: Total Daily Cost:			$6.08	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

8% Carb, 27% Protein, 65% Fat

Calories1407

% Daily Values*

Total Carbohydrate29g

65%

Dietary Fiber 17g

101%

Protein100g

Total Fat107g

Saturated Fat73g

Monounsaturated Fat13g

Polyunsaturated Fat2g

103%

Omega-3 Fatty Acids2g

437%

Omega-6 Fatty Acids3g

Cholesterol953mg

Calcium 207%	•	Vitamin A 151%
Chloride 109%	•	Vitamin B6 179%
Chromium 100%	•	Vitamin B12 334%
Copper 134%	•	Vitamin C 101%
Iodine 347%	•	Vitamin D 113%
Iron 291%	•	Vitamin E 146%
Magnesium 136%	•	Vitamin K 108%
Manganese 100%	•	Thiamin 127%
Molybdenum 100%	•	Riboflavin 187%
Phosphorus 159%	•	Niacin 125%
Potassium 126%	•	Folate 180%
Selenium 187%	•	Pantothenic Acid 248%
Sodium 151%	•	Biotin 100%
Sulfur 274%	•	Choline 221%
Zinc 119%

* Percent Daily Values are based on "QuidNYC's DRI for Him: Male, 31-50". 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 Cookies and Cream	110	g	Powder	Bodybuilding.com	907	$23.96	$2.91	8	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	NOW Cal/Mag/D3 powder	5	g	Powder	Amazon	227	$9.99	$0.22	45	0	0.0	0.00
5	Iodized Salt	4	g	Powder	local	1814	$0.98	$0.00	454	0	0.0	0.00
6	Calcium Phosphate	2	g	Powder	Amazon	453	$15.45	$0.07	227	0	0.0	0.00
7	Choline L-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 MK-4 Vitamin K-2 (mixed in with powder)	1	pill	Pill	Bodybuilding.com	100	$7.37	$0.07	100	0	0.0	0.00
10	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
11	Heavy Whipping Cream (USDA values)	118.29	ml	Liquid	Costco	1890	$9.40	$0.59	16	408	3.3	2.42
12	MCT Oil	44.36	ml	Liquid	Amazon	946	$21.97	$1.03	21	342	0.0	0.00
13	Kirkland "One per day" fish oil	2	pill	Pill	Costco	180	$16.99	$0.19	90	30	0.0	0.00
14	Egg, whole, raw, fresh (Large)	3	portion	Liquid	Local	12	$1.99	$0.50	4	213	1.2	18.90
	Total						$266.83	$6.08		1407	29.3	100.12
	Target									1700	0.0	99.00
	% Reached									83%		101%
	Safe Maximum									1850	0.0	101.00
	% Max Reached									76%		99%

Macro	Target	Recipe	Max	%
Calories (kcal)	1700	1407	1850	83%
Carbohydrates (g)	0	29.3
Protein (g)	99	100.12	101	101%
Total Fat (g)	0	107.49
Saturated Fat (g)	0	72.54
Monounsaturated Fat (g)	0	12.64
Polyunsaturated Fat (g)	2.68	1.63	21	61%
Omega-3 Fatty Acids (g)	2.06	2.12		103%
Omega-6 Fatty Acids (g)	0.62	2.71		437%
Total Fiber (g)	25.9	16.8		65%
Soluble Fiber (g)	0	1.2
Insoluble Fiber (g)	0	15.6
Cholesterol (mg)	0	952.654

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4516	10000	151%
Vitamin B6 (mg)	1.3	2.3	200	179%
Vitamin B12 (ug)	2.4	8		334%
Vitamin C (mg)	90	91	2000	101%
Vitamin D (IU)	600	676	4000	113%
Vitamin E (IU)	22.5	33	1500	146%
Vitamin K (ug)	120	129		108%
Thiamin (mg)	1.2	1.526		127%
Riboflavin (mg)	1.3	2.43		187%
Niacin (mg)	16	20.046	3000	125%
Folate (ug)	320	575		180%
Pantothenic Acid (mg)	5	12.402		248%
Biotin (ug)	30	30		100%
Choline (mg)	550	1217.873	3500	221%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	2.07	2.5	207%
Chloride (g)	2.3	2.496	3.6	109%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.207	10	134%
Iodine (ug)	95	330	1100	347%
Iron (mg)	8	23.2991	45	291%
Magnesium (mg)	420	570.8		136%
Manganese (mg)	2.3	2.301	11	100%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.58	0.924	4	159%
Potassium (g)	2.7	3.412		126%
Selenium (ug)	55	103	400	187%
Sodium (g)	1.5	2.258	2.3	151%
Sulfur (g)	1.235	3.38		274%
Zinc (mg)	11	13.0725	40	119%

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Parent Recipes:	Author	Last Updated	Created
Keto Chow 1.5.0 Master (Rich Chocolate)	chris.bair	8 Oct '17	31 Mar '15
Keto Chow 1.0.4 Cookies and Cream	chris.bair	10 Nov '15	11 Mar '16
This recipe	crisco	11 Mar '16	11 Mar '16

Keto Chow 1.0.4 Cookies and Cream

Nutrition Facts

Nutrient Profile: QuidNYC's DRI for Him: Male, 31-50Change

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Nutrient Profile: QuidNYC's DRI for Him: Male, 31-50 Change