Max's KetoFare v1.1.5 Ketogenic

Last updated November 3, 2016 Copy
AmountIngredientAUD / daySource
175gProtein (WPI) (Chocolate)AUD5.66Bulk Nutrients
1.5gCholine BitartrateAUD0.08Bulk Nutrients
30mlMCT OilAUD0.99Bulk Nutrients
3gElectrolyte BlendAUD0.30Bulk Nutrients
3.5gMethyl Sulfonyl MethaneAUD0.21Bulk Nutrients
280mlThickened Cream (USDA values)AUD1.03Coles
1pillKirkland Signature Daily MultiAUD0.07Fair Drinks
1pillNature's Way OSTEO K Vitamin K2 + Calcium + Vitamin DAUD0.20Chemist Warehouse
1pillFish OilAUD0.05Chemist Warehouse
6gPotassium ChlorideAUD0.14iHerb
28gAcacia Gum (Fiber)AUD1.25iHerb
3gXanthan GumAUD0.16iHerb
8gTable SaltAUD0.00
Amounts for:
Total Daily Cost:
AUD10.14Add Ingredients
to Amazon Cart

KetoFare v1.0

I have adapted Chris Blair's Ketochow 1.5 for an Australian audience. I am trying my best to find local (Australian) stockists for everything; for less postage/wait time.

Currently, I am mixing all my powders together for a daily mix and then splitting the recipe into 2 shakers and adding roughly 250ml of water (which is a guesstimate). I am finding that powder keeps getting stuck in the shaker ball thingo and at the end of the drink there is a glob of powder.

Some items have been bought on special and their prices may be different.

Changelog:
v1.1.5 - Adjusted Xanthan Gum from 4g > 3g to make it less thicker.

v1.1 - Replaced psyllium husk with Acacia Gum and Xanthan Gum, as per KetoChow. It tastes a heck of a lot better and the "gluggyness" is gone. I recommend you tweak with the xanthan gum to find your desired thickness.

v1.0 - Taste is okay, chocolate-y? Way too thick to drink. Constantly adding more water and thus making it thicker (facepalm).

Notes:

  • I need to replace Psyllium Husk as it thickens the drink up too much. Looking into a good source of Acacia Gum (aka Gum Arabic) as used in KetoChow.
  • Trying to find a bulk(ish) source of thickened cream. Norco does a 2L bottle, but I am having trouble locating someone that stocks it. Maybe a friendly coffee shop that uses Norco might be able to order some in for me.

Nutrition Facts

Amount Per Day
2% Carb, 33% Protein, 65% Fat
Calories1926
% Daily Values*
108%
Total Carbohydrate11g
100%
Dietary Fiber 28g
102%
Protein160g
101%
Total Fat136g
Saturated Fat66g
Monounsaturated Fat30g
Polyunsaturated Fat4g
122%
Omega-3 Fatty Acids2g
146%
Omega-6 Fatty Acids2g
Cholesterol384mg
Calcium
187%
Vitamin A
255%
Chloride
128%
Vitamin B6
159%
Chromium
100%
Vitamin B12
271%
Copper
102%
Vitamin C
102%
Iodine
100%
Vitamin D
150%
Iron
226%
Vitamin E
165%
Magnesium
131%
Vitamin K
103%
Manganese
100%
Thiamin
130%
Molybdenum
100%
Riboflavin
154%
Phosphorus
123%
Niacin
126%
Potassium
117%
Folate
128%
Selenium
103%
Pantothenic Acid
214%
Sodium
108%
Biotin
100%
Sulfur
170%
Choline
118%
Zinc
106%
 
* Percent Daily Values are based on "parkermax's, ketogenic". 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
Protein (WPI) (Chocolate)
175
gPowderBulk Nutrients3000
AUD97.00
AUD5.66
176583.0153.47
2
Choline Bitartrate
1.5
gPowderBulk Nutrients250
AUD14.00
AUD0.08
16700.00.00
3
MCT Oil
30
mlPowderBulk Nutrients1000
AUD33.00
AUD0.99
332440.00.00
4
Electrolyte Blend
3
gPowderBulk Nutrients250
AUD25.00
AUD0.30
8300.00.00
5
Methyl Sulfonyl Methane
3.5
gPowderBulk Nutrients250
AUD15.00
AUD0.21
7100.00.00
6
Thickened Cream (USDA values)
280
mlLiquidColes600
AUD2.20
AUD1.03
29667.85.74
7
Kirkland Signature Daily Multi
1
pillPillFair Drinks500
AUD35.87
AUD0.07
50000.00.00
8
Nature's Way OSTEO K Vitamin K2 + Calcium + Vitamin D
1
pillPillChemist Warehouse50
AUD10.00
AUD0.20
5000.00.00
9
Fish Oil
1
pillPillChemist Warehouse400
AUD19.97
AUD0.05
40000.00.00
10
Potassium Chloride
6
gPowderiHerb227
AUD5.29
AUD0.14
3800.00.00
11
Acacia Gum (Fiber)
28
gPowderiHerb340
AUD15.21
AUD1.25
12480.00.28
12
Xanthan Gum
3
gPowderiHerb170
AUD9.12
AUD0.16
57100.00.00
13
Table Salt
8
gPowder0AUD0.00AUD0.00000.00.00
Total
AUD281.66
AUD10.14
192610.8159.50
Target
188310.0157.00
% Reached
102%108%102%
Safe Maximum
035.00.00
% Max Reached
N/A31%N/A
Nutrient Profile: parkermax's, ketogenicChange
MacroTargetRecipeMax%
Calories (kcal)18831926102%
Carbohydrates (g)1010.835108%
Protein (g)157159.5102%
Total Fat (g)135136.05101%
Saturated Fat (g)066.24
Monounsaturated Fat (g)029.92
Polyunsaturated Fat (g)03.85
Omega-3 Fatty Acids (g)1.61.96122%
Omega-6 Fatty Acids (g)1.62.34146%
Total Fiber (g)2828.1100%
Soluble Fiber (g)028.1
Insoluble Fiber (g)00
Cholesterol (mg)0383.6
VitaminsTargetRecipeMax%
Vitamin A (IU)3000764710000255%
Vitamin B6 (mg)1.32.1100159%
Vitamin B12 (ug)2.46.5271%
Vitamin C (mg)90922000102%
Vitamin D (IU)6009024000150%
Vitamin E (IU)20331000165%
Vitamin K (ug)120124103%
Thiamin (mg)1.21.562130%
Riboflavin (mg)1.32.008154%
Niacin (mg)1620.10935126%
Folate (ug)4005111000128%
Pantothenic Acid (mg)510.714214%
Biotin (ug)3030100%
Choline (mg)550647.043500118%
MineralsTargetRecipeMax%
Calcium (g)11.872.5187%
Chloride (g)2.32.9433.6128%
Chromium (ug)3535100%
Copper (mg)0.90.91710102%
Iodine (ug)1501501100100%
Iron (mg)818.10845226%
Magnesium (mg)420550.7131%
Manganese (mg)2.32.31111100%
Molybdenum (ug)45452000100%
Phosphorus (g)0.70.864123%
Potassium (g)3.84.43117%
Selenium (ug)5556400103%
Sodium (g)3.53.775108%
Sulfur (g)23.4170%
Zinc (mg)1111.65240106%

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