|Amount||Ingredient||$ / day||Source|
|110||g||Dymatize Nutrition Elite (Rich Chocolate)||$2.72||Amazon|
|16||g||Acacia Gum (Fiber)||$0.49||Amazon|
|6||g||Salt||$0.00||Any grocery store|
|5||g||NOW Cal/Mag/D3 powder||$0.13||Amazon|
|1||pill||Now Foods MK-7 Vitamin K-2||$0.21||Amazon|
|1||pill||Kirkland Signature Daily Multi||$0.03||Amazon|
|383||ml||Heavy Whipping Cream (USDA values)||$1.90||Costco/Sams/any grocery store|
|2||pill||NOW Ultra Omega 3 Fish Oil||$0.23||Amazon|
|0||ml||MCT Oil (optional)||$0.00||Amazon|
|30||g||Peanut Flour Light Roast 28% (optional 30g)||$0.95||Byrd Mill|
Total Daily Cost:
|$7.15||Add Ingredients |
to Amazon Cart
There are prep instructions for this at https://www.ketochow.xyz/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 http://store.ketochow.xyz/keto-chow/
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 1800 calories/day but you can raise or lower that to whatever level you want by changing the amount of heavy cream. It’s super flexible. Instructions Here
Recipes for different countries (local sources):
- Germany https://www.completefoods.co/diy/recipes/unflavored-german-keto-chow-401
- Australia https://www.completefoods.co/diy/recipes/aussie-ketochow
2.0.0 - Over a year in development, eschews off-the-shelf protein powder for custom flavors and fewer carbohydrates. Most flavors are only 0.56g net carbs before adding any heavy cream. Much like 1.9 - the recipe for 2.0.0 isn't something that could be replicated without industrial scale equipment and ingredients, because of this I'm going to leave 1.5 here and fork the recipe over to a new location. Feel free to continue making your own 1.5. You can get more details on KC 2.0 over here.
1.9.0 - Final iteration before Keto Chow 2.0 (which will use custom protein and flavoring). 1.9 uses a new custom manufactured vitamin/mineral pre-mix that consolidates a number of the ingredients. I'm also making MCT optional (it's still awesome for Keto though so I recommend it if your bowels tolerate it). Because creating a custom vitamin pre-mix and ordering several hundred kilograms is outside a normal DIY recipe, I'm going to leave 1.5 here and fork the recipe over to a new location. Feel free to continue making your own 1.5.
1.5.0 - Yay new version! I've switched from Psyllium Husk powder to Acacia Gum fiber (aka "gum arabic"). This has a number of great benefits including being better for your gut bacteria (most people will now be able to trust a fart when starting Keto Chow). Because psyllium husk was also acting as a thickener I've increased the xanthan gum. The end result is a nice viscosity with no perceptible texture at all. If you thought Keto Chow 1.0.4 was smooth you should be pleasantly surprised. Since it already had the flavor and now has the texture to match, the "melted icecream" is finally complete! Longer explanation of changes here: https://www.ketochow.xyz/2016/05/keto-chow-1-5/
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 yours 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, that other one imparted a sandy texture.
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.