Name: Keto Chow for Mum with Cream
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 16g Acacia Gum (Fiber); 6g Potassium Citrate; 5g NOW Cal/Mag/D3 powder; 1pill Now Foods MK-7 Vitamin K-2; 2g Calcium Phosphate (actually Dicalcium Phosphate); 2g Choline L-Bitartrate; 4g Xanthan Gum; 9g Salt; 0g Butter, salted; 1pill Kirkland Signature Daily Multi; 2pill NOW Ultra Omega 3 Fish Oil; 100g Whey Protein Concentrate; 256ml Thickened Cream; 0g Double thickened cream

Amount		Ingredient	$ / day	Source
16	g	Acacia Gum (Fiber)	$0.74	iherb
6	g	Potassium Citrate	$0.20	iherb
5	g	NOW Cal/Mag/D3 powder	$0.29	iherb
1	pill	Now Foods MK-7 Vitamin K-2	$0.29	iherb
2	g	Calcium Phosphate (actually Dicalcium Phosphate)	$0.12	CYOS (Australian)
2	g	Choline L-Bitartrate	$0.13	CYOS (Australian)
4	g	Xanthan Gum	$0.20	any supermarket
9	g	Salt	$0.02	any supermarket
0	g	Butter, salted	$0.00	any supermarket
1	pill	Kirkland Signature Daily Multi	$0.15	ebay (or Costco)
2	pill	NOW Ultra Omega 3 Fish Oil	$0.35	iherb
100	g	Whey Protein Concentrate	$1.89	Bulk Nutrients
256	ml	Thickened Cream	$1.71	any supermarket
0	g	Double thickened cream	$0.00
Amounts for: Total Daily Cost:			$6.09	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

10% Carb, 26% Protein, 64% Fat

Calories1295

% Daily Values*

127%

Total Carbohydrate32g

106%

Dietary Fiber 18g

105%

Protein86g

101%

Total Fat96g

Saturated Fat65g

Monounsaturated Fat27g

Polyunsaturated Fat4g

140%

Omega-3 Fatty Acids3g

Omega-6 Fatty Acids2g

Cholesterol391mg

Calcium 155%	•	Vitamin A 242%
Chloride 240%	•	Vitamin B6 159%
Chromium 100%	•	Vitamin B12 269%
Copper 102%	•	Vitamin C 104%
Iodine 158%	•	Vitamin D 104%
Iron 226%	•	Vitamin E 145%
Magnesium 142%	•	Vitamin K 111%
Manganese 100%	•	Thiamin 130%
Molybdenum 100%	•	Riboflavin 152%
Phosphorus 90%	•	Niacin 126%
Potassium 92%	•	Folate 159%
Selenium 102%	•	Pantothenic Acid 213%
Sodium 203%	•	Biotin 10%
Sulfur	•	Choline 157%
Zinc 105%

* Percent Daily Values are based on "Keto Chow for Mum - 27 June 2023". 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	Acacia Gum (Fiber)	16	g	Powder	iherb	340	$15.63	$0.74	21	27	14.7	0.16
2	Potassium Citrate	6	g	Powder	iherb	340	$11.30	$0.20	57	0	0.0	0.00
3	NOW Cal/Mag/D3 powder	5	g	Powder	iherb	227	$13.04	$0.29	45	0	0.0	0.00
4	Now Foods MK-7 Vitamin K-2	1	pill	Pill	iherb	60	$17.37	$0.29	60	0	0.0	0.00
5	Calcium Phosphate (actually Dicalcium Phosphate)	2	g	Powder	CYOS (Australian)	400	$24.99	$0.12	200	0	0.0	0.00
6	Choline L-Bitartrate	2	g	Powder	CYOS (Australian)	400	$26.99	$0.13	200	0	0.0	0.00
7	Xanthan Gum	4	g	Powder	any supermarket	100	$5.00	$0.20	25	13	3.1	0.00
8	Salt	9	g	Powder	any supermarket	500	$1.00	$0.02	56	0	0.0	0.00
9	Butter, salted	0	g	Paste	any supermarket	500	$5.00	$0.00		0	0.0	0.00
10	Kirkland Signature Daily Multi	1	pill	Pill	ebay (or Costco)	250	$37.50	$0.15	250	0	0.0	0.00
11	NOW Ultra Omega 3 Fish Oil	2	pill	Pill	iherb	180	$31.65	$0.35	90	20	0.0	0.00
12	Whey Protein Concentrate	100	g	Powder	Bulk Nutrients	1000	$18.90	$1.89	10	388	6.8	80.50
13	Thickened Cream	256	ml	Liquid	any supermarket	600	$4.00	$1.71	2	847	7.2	5.63
14	Double thickened cream	0	g	Liquid		0	$0.00	$0.00		0	0.0	0.00
	Total						$212.37	$6.09		1295	31.8	86.29
	Target									2184	25.0	82.00
	% Reached									59%	127%	105%
	Safe Maximum									2730	0.0	101.00
	% Max Reached									47%	N/A	85%

Macro	Target	Recipe	Max	%
Calories (kcal)	2184	1295	2730	59%
Carbohydrates (g)	25	31.8		127%
Protein (g)	82	86.29	101	105%
Total Fat (g)	95	95.66	130	101%
Saturated Fat (g)	0	65.13
Monounsaturated Fat (g)	0	27.36
Polyunsaturated Fat (g)	0	3.52
Omega-3 Fatty Acids (g)	2.06	2.88		140%
Omega-6 Fatty Acids (g)	0	2.14
Total Fiber (g)	16.8	17.8		106%
Soluble Fiber (g)	0	17.8
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	390.72

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7263	10000	242%
Vitamin B6 (mg)	1.3	2.1	200	159%
Vitamin B12 (ug)	2.4	6.5		269%
Vitamin C (mg)	90	94	2000	104%
Vitamin D (IU)	600	624	4000	104%
Vitamin E (IU)	22.5	33	1500	145%
Vitamin K (ug)	120	133		111%
Thiamin (mg)	1.2	1.556		130%
Riboflavin (mg)	1.3	1.982		152%
Niacin (mg)	16	20.1	3000	126%
Folate (ug)	320	510		159%
Pantothenic Acid (mg)	5	10.653		213%
Biotin (ug)	300	30		10%
Choline (mg)	550	863.008	3500	157%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.55	2.5	155%
Chloride (g)	2.3	5.526	6	240%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	0.915	10	102%
Iodine (ug)	95	150	1100	158%
Iron (mg)	8	18.1065	45	226%
Magnesium (mg)	420	594.5		142%
Manganese (mg)	2.3	2.303	11	100%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.8	0.723	4	90%
Potassium (g)	2.7	2.481		92%
Selenium (ug)	55	56	400	102%
Sodium (g)	2	4.051	7	203%
Sulfur (g)	0	0.18
Zinc (mg)	11	11.5897	40	105%

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Parent Recipes:	Author	Last Updated	Created
Keto Chow 1.5.0 Master (Rich Chocolate)	chris.bair	8 Oct '17	7 May '19
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Keto Chow for Mum with Cream

Nutrition Facts

Nutrient Profile: Keto Chow for Mum - 27 June 2023Change

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