jmo chow - Chocolate Mint - Based on Keto Chow 1.0.3 Ketogenic

Last updated May 8, 2015 Copy
AmountIngredient$ / daySource
115gDymatize Nutrition Elite 5LB (Chocolate Mint)$2.30AllStarHealth
16gNOW Psyllium Husk Powder$0.23AllStarHealth
6gPotassium Citrate$0.16Amazon
6gIodized Salt$0.00local
5gNOW Cal-Mag (with Vitamin D) powder$0.13AllStarHealth
2gCalcium Phosphate$0.07Amazon
2gCholine bitartrate$0.06Amazon
1.7gNOW Xanthan Gum$0.05AllStarHealth
1pillNOW Vitamin K-2 (mixed in with powder)$0.07AllStarHealth
1pillKirkland Signature Daily Multi$0.03Amazon
60mlHeavy Whipping Cream (USDA values)$0.27Costco
38mlNOW MCT Oil$0.55AllStarHealth
0pillKirkland Signature Omega-3 Fish Oil Concentrate$0.00Costco
22mlOil, canola$0.04Wal-Mart
Amounts for:
Total Daily Cost:
$3.96Add Ingredients
to Amazon Cart

My version of Keto Chow, 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 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:

  • 83g powder mix
  • 30g heavy cream
  • 15g MCT oil
  • 9g canola oil

Nutrition Facts

Amount Per Day
9% Carb, 27% Protein, 64% Fat
Calories1114
% Daily Values*
Total Carbohydrate27g
102%
Dietary Fiber 17g
93%
Protein84g
124%
Total Fat87g
Saturated Fat54g
Monounsaturated Fat20g
Polyunsaturated Fat7g
113%
Omega-3 Fatty Acids2g
755%
Omega-6 Fatty Acids5g
Cholesterol128mg
Calcium
198%
Vitamin A
121%
Chloride
161%
Vitamin B6
155%
Chromium
100%
Vitamin B12
255%
Copper
100%
Vitamin C
100%
Iodine
442%
Vitamin D
104%
Iron
229%
Vitamin E
153%
Magnesium
131%
Vitamin K
119%
Manganese
100%
Thiamin
126%
Molybdenum
100%
Riboflavin
136%
Phosphorus
104%
Niacin
125%
Potassium
131%
Folate
157%
Selenium
101%
Pantothenic Acid
203%
Sodium
182%
Biotin
100%
Sulfur
283%
Choline
151%
Zinc
101%
 
* Percent Daily Values are based on "Copy of Kennufs' Keto ~1200^". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Copy of Kennufs' Keto ~1200^Change

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