Keto Chow 1.0.4 Chocolate Fudge

Last updated November 10, 2015 Copy
AmountIngredient$ / daySource
110gDymatize Nutrition Elite (Chocolate Fudge)$2.91Bodybuilding.com
16gPsyllium Husk Powder$0.19allstarhealth
6gPotassium Citrate$0.16Amazon
6gIodized Salt$0.00local
5gNOW Cal/Mag/D3 powder$0.22Amazon or luckyvitamin.com
2gCalcium Phosphate$0.07Amazon
2gCholine L-bitartrate$0.06Amazon
1.5gXanthan Gum$0.06Amazon
1pillNow MK-4 Vitamin K-2 (mixed in with powder)$0.07Bodybuilding.com
1pillKirkland Signature Daily Multi$0.03Amazon
150mlHeavy Whipping Cream (USDA values)$0.75Costco/Sams/any grocery store
39mlMCT Oil$0.91Amazon
0ml(optional instead of capsules) Cod Liver Oil (Garden of Life - Lemon Mint)$0.00Amazon
2pillKirkland "One per day" fish oil$0.19Costco
Amounts for:
Total Daily Cost:
$5.62Add Ingredients
to Amazon Cart

Results from my first year doing Keto: https://www.thebairs.net/2015/10/1-year-of-keto/ and check out the Keto Chow subreddit! https://www.reddit.com/r/ketochow

Liquid fish oil and capsules are both here so you can choose which to use. Either 2 pills/day or 5ml a day. Just zero out one or the other.

There are prep instructions for this at https://www.thebairs.net/keto-chow-preparation/ I sell 7 days worth of this pre-mixed if you want to give it a try without having to buy all the stuff yourself (and after you've tried it, nobody is stopping you from mixing your own if you'd like =) see more at https://www.thebairs.net/product-category/ketochow/

This recipe has the added benefit of being customizable for people with different caloric requirements. Without any oil or cream it’s right around 500 calories/day and still hits all the right nutrients except protein, and the different fatty acids. Following the directions you’ll get 1269 calories/day (woohoo, deficit!) but you can raise that up to whatever level you want by increasing the heavy cream and/or the oil. It’s super flexible. Instructions Here

Changelog

1.0.4 - the LIQUID part of the coconut oil was causing confusion. I'm removing it in favor of just MCT. MK-4 pills have been replaced with MK-7, you still open up one for each day (7 for a week) and add it when mixing together the powder. I'm now grinding the vitamin pills with a blender. 1.53g is how much 1 pill weighs. You can grind your up and add it to the mixture like I do or you can just take one pill per day.

1.0.3 - reverted 1.0.1 change back to original calcium phosphate

1.0.2 - I added in the entry for "Carrington Farms Liquid Coconut Oil" that you can use instead of the MCT. To use it you would change the 0ml to 39ml and then zero out the MCT.

1.0.1 - Minor recipe changes. I changed the Calcium Phosophate to Dicalcium Phosphate with more accurate mineral content that comes in tiny and massive packages. I also changed the Psyllium Husk to one that comes in little bottles as well as 12lb bulk packs.

1.0 - No changes since 0.7.1 other than deciding it's awesome and time to come out of beta. I'm going to consider this version good for now (might make some minor modifications in the future, we'll see)

0.7.1 - removed coconut flour, tweaked protein and upped the xanthan gum just a little. To compensate for the removal of the coconut flour, Psyllium Husk has been increased to 16g

0.7 - Initial release. This is a variant of kennufs-keto-v93 with greatly simplified ingredients.

Nutrition Facts

Amount Per Day
9% Carb, 23% Protein, 68% Fat
Calories1247
% Daily Values*
132%
Total Carbohydrate32g
99%
Dietary Fiber 17g
99%
Protein79g
144%
Total Fat100g
Saturated Fat75g
Monounsaturated Fat16g
Polyunsaturated Fat2g
106%
Omega-3 Fatty Acids2g
202%
Omega-6 Fatty Acids1g
Cholesterol357mg
Calcium
199%
Vitamin A
129%
Chloride
161%
Vitamin B6
157%
Chromium
100%
Vitamin B12
261%
Copper
101%
Vitamin C
101%
Iodine
442%
Vitamin D
104%
Iron
270%
Vitamin E
140%
Magnesium
132%
Vitamin K
108%
Manganese
100%
Thiamin
128%
Molybdenum
100%
Riboflavin
143%
Phosphorus
113%
Niacin
125%
Potassium
130%
Folate
158%
Selenium
101%
Pantothenic Acid
208%
Sodium
141%
Biotin
100%
Sulfur
170%
Choline
154%
Zinc
103%
 
* Percent Daily Values are based on "chris.bair's Keto New". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: chris.bair's Keto NewChange

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