Name: Keto Chow 1.0.4 (NZ) (Local suppliers) WIP
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 16g Psyllium Husk Powder; 6g Potassium Citrate; 5g Calcium Phosphate; 2g Calcium; 2g Choline bitartrate; 1.5g Xanthan Gum; 1pill Solgar Vitamin K1 (mixed in with powder); 200ml Heavy Whipping Cream (USDA values); 40ml MCT Oil; 5ml (optional instead of capsules) Cod Liver Oil (Garden of Life - Lemon Mint); 0pill Kirkland "One per day" fish oil; 111g Whey protein concentrate; 6g Skellerup Iodised Table Salt; 2pill Optimum Nutrition Opti-Women Multivitamin

Amount		Ingredient	$ / day	Source
16	g	Psyllium Husk Powder	$0.45	Trademe
6	g	Potassium Citrate	$0.08	ingredient stop
5	g	Calcium Phosphate	$0.27	iHerb
2	g	Calcium	$0.21	www.netpharmacy.co.nz
2	g	Choline bitartrate	$0.28	iHerb
1.5	g	Xanthan Gum	$0.08	http://www.glutenfreestore.co.nz/
1	pill	Solgar Vitamin K1 (mixed in with powder)	$0.18	www.netpharmacy.co.nz
200	ml	Heavy Whipping Cream (USDA values)	$1.43	Countdown
40	ml	MCT Oil	$2.00	http://www.onnutrition.co.nz/
5	ml	(optional instead of capsules) Cod Liver Oil (Garden of Life - Lemon Mint)	$0.44	iHerb
0	pill	Kirkland "One per day" fish oil	$0.00	Costco
111	g	Whey protein concentrate	$3.77	Puretein Protein Powder
6	g	Skellerup Iodised Table Salt	$0.01	Countdown
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.55	iHerb
Amounts for: Total Daily Cost:			$9.76	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

7% Carb, 23% Protein, 70% Fat

Calories1504

% Daily Values*

11%

Total Carbohydrate28g

49%

Dietary Fiber 14g

109%

Protein93g

191%

Total Fat124g

Saturated Fat91g

Monounsaturated Fat21g

Polyunsaturated Fat4g

155%

Omega-3 Fatty Acids2g

10%

Omega-6 Fatty Acids2g

Cholesterol528mg

Calcium 189%	•	Vitamin A 327%
Chloride 157%	•	Vitamin B6 1542%
Chromium 343%	•	Vitamin B12 4182%
Copper 225%	•	Vitamin C 279%
Iodine 401%	•	Vitamin D 212%
Iron 242%	•	Vitamin E 511%
Magnesium 214%	•	Vitamin K 155%
Manganese 217%	•	Thiamin 1670%
Molybdenum 156%	•	Riboflavin 1555%
Phosphorus 50%	•	Niacin 125%
Potassium 81%	•	Folate 152%
Selenium 140%	•	Pantothenic Acid 410%
Sodium 178%	•	Biotin 833%
Sulfur 8%	•	Choline 155%
Zinc 141%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 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	Psyllium Husk Powder	16	g	Powder	Trademe	1000	$27.95	$0.45	63	0	14.2	0.00
2	Potassium Citrate	6	g	Powder	ingredient stop	5000	$69.00	$0.08	833	0	0.0	0.00
3	Calcium Phosphate	5	g	Powder	iHerb	227	$12.24	$0.27	45	0	0.0	0.00
4	Calcium	2	g	Powder	www.netpharmacy.co.nz	250	$26.50	$0.21	125	0	0.0	0.00
5	Choline bitartrate	2	g	Powder	iHerb	250	$34.92	$0.28	125	0	0.0	0.00
6	Xanthan Gum	1.5	g	Powder	http://www.glutenfreestore.co.nz/	100	$5.50	$0.08	67	5	1.2	0.00
7	Solgar Vitamin K1 (mixed in with powder)	1	pill	Pill	www.netpharmacy.co.nz	100	$18.50	$0.18	100	0	0.0	0.00
8	Heavy Whipping Cream (USDA values)	200	ml	Liquid	Countdown	1000	$7.15	$1.43	5	690	5.6	4.10
9	MCT Oil	40	ml	Liquid	http://www.onnutrition.co.nz/	1000	$49.95	$2.00	25	308	0.0	0.00
10	(optional instead of capsules) Cod Liver Oil (Garden of Life - Lemon Mint)	5	ml	Liquid	iHerb	236	$20.74	$0.44	47	40	0.0	0.00
11	Kirkland "One per day" fish oil	0	pill	Pill	Costco	180	$16.99	$0.00		0	0.0	0.00
12	Whey protein concentrate	111	g	Powder	Puretein Protein Powder	1000	$34.00	$3.77	9	461	6.8	88.58
13	Skellerup Iodised Table Salt	6	g	Powder	Countdown	2000	$2.77	$0.01	333	0	0.0	0.00
14	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iHerb	120	$33.05	$0.55	60	0	0.0	0.00
	Total						$359.26	$9.76		1504	27.7	92.68
	Target									2000	250.0	85.00
	% Reached									75%	11%	109%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1504	75%
Carbohydrates (g)	250	27.7	11%
Protein (g)	85	92.68	109%
Total Fat (g)	65	124.36	191%
Saturated Fat (g)		90.59
Monounsaturated Fat (g)		21.37
Polyunsaturated Fat (g)		3.75
Omega-3 Fatty Acids (g)	1.6	2.48	155%
Omega-6 Fatty Acids (g)	17	1.67	10%
Total Fiber (g)	28	13.6	49%
Soluble Fiber (g)		1.2
Insoluble Fiber (g)		12.4
Cholesterol (mg)	0	528.2

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	9814	10000	327%
Vitamin B6 (mg)	1.3	20.1	100	1542%
Vitamin B12 (ug)	2.4	100.4		4182%
Vitamin C (mg)	90	251	2000	279%
Vitamin D (IU)	600	1274	4000	212%
Vitamin E (IU)	20	102	1000	511%
Vitamin K (ug)	120	186		155%
Thiamin (mg)	1.2	20.044		1670%
Riboflavin (mg)	1.3	20.22		1555%
Niacin (mg)	16	20.078	35	125%
Folate (ug)	400	608	1000	152%
Pantothenic Acid (mg)	5	20.51		410%
Biotin (ug)	30	250		833%
Choline (mg)	550	853.6	3500	155%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.89	2.5	189%
Chloride (g)	2.3	3.6	3.6	157%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.024	10	225%
Iodine (ug)	150	602	1100	401%
Iron (mg)	8	19.3434	45	242%
Magnesium (mg)	420	897.5		214%
Manganese (mg)	2.3	5.002	11	217%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	0.35	4	50%
Potassium (g)	3.5	2.843		81%
Selenium (ug)	55	77	400	140%
Sodium (g)	1.5	2.675	2.3	178%
Sulfur (g)	2	0.16		8%
Zinc (mg)	11	15.46	40	141%

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Parent Recipes:	Author	Last Updated	Created
Keto Chow 1.5.0 Master (Rich Chocolate)	chris.bair	8 Oct '17	9 Sep '15
Keto Chow 1.0.4 (Master) (NZ)	pstar	15 Dec '15	14 Sep '15
This recipe	radiant_elbow	14 Sep '15	14 Sep '15

Keto Chow 1.0.4 (NZ) (Local suppliers) WIP

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change