| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 16 | g | NOW Psyllium Husk Powder | $0.23 | AllStarHealth |
| 6 | g | Potassium Citrate | $0.16 | Amazon |
| 6 | g | Iodized Salt | $0.00 | local |
| 5 | g | NOW Cal-Mag (with Vitamin D) powder | $0.13 | AllStarHealth |
| 2 | g | Calcium Phosphate | $0.07 | Amazon |
| 2 | g | Choline bitartrate | $0.06 | Amazon |
| 1.5 | g | NOW Xanthan Gum | $0.04 | AllStarHealth |
| 1 | pill | NOW Vitamin K-2 (mixed in with powder) | $0.07 | AllStarHealth |
| 1 | pill | Kirkland Signature Daily Multi | $0.03 | Amazon |
| 60 | ml | Heavy Whipping Cream (USDA values) | $0.27 | Costco |
| 38 | ml | NOW MCT Oil | $0.55 | AllStarHealth |
| 0 | pill | Kirkland Signature Omega-3 Fish Oil Concentrate | $0.00 | Costco |
| 22 | ml | Oil, canola | $0.04 | Wal-Mart |
| 115 | g | Dymatize Nutrition Elite (Cafe Mocha) 5LB | $2.30 | AllStarHealth.com |
Amounts for: Total Daily Cost: | $3.96 | Add Ingredients to Amazon Cart | ||
This is my Café Mocha version of jmo chow.
The daily dry powder weight would be 154g, so a twice-per-day powder mix weight is 77g per serving.
Originally based on Chris Bair's Keto Chow 1.0.3. Big shout to Chris for all his hard work in the development of this product, and to the Godfather of the recipe, Kennufs . His ability to so effectively sell the product, I've made 3 orders of my own so far, makes me wonder if doing it myself isn't just a big hassle. :)
My variations are: slightly more protein powder, much less cream and adds canola oil. Because canola oil has Omega 3s/6s, the fish oil pills are optional, depending on the amount and ratio of Omega 3s you want.
Switching to AllStarHealth.com for the WPI and NOW-branded items really brought some of the cost down vs Amazon Prime, saving literally pennies per day. There's certainly other savings to be had but I'm reluctant to add more vendors or wait times at this stage.
My experience weighing the liquids:
- 30mL of heavy cream = 30g
- 15mL of MCT oil = 12g
- 15mL of canola oil = 12g
I make 2 meals from the daily mix as I am still eating a diet of mostly food, and may explain why I was trying to reduce the calories even further.
So my per serving weights are:
- 77g powder mix
- 30g heavy cream
- 15g MCT oil
- 9g canola oil