Roberts revised Keto Chow 1.0.3 (Master)

Last updated September 4, 2015 Copy
AmountIngredient$ / daySource
176gDymatize Nutrition Elite (Rich Chocolate)$3.22Bodybuilding.com
9gPsyllium Husk Powder$0.21allstarhealth
6gPotassium Citrate$0.36Amazon
5gSalt$0.00Walmart
5gNOW Cal/Mag/D3 powder$0.13Allstarhealth
2gCalcium Phosphate$0.07Amazon
5gCholine bitartrate$0.12Amazon
1.5gXanthan Gum$0.05Amazon
1pillNow MK-4 Vitamin K-2 (mixed in with powder)$0.07AllStar Health
1pillKirkland Signature Daily Multi$0.03Amazon
210mlHeavy Whipping Cream (USDA values)$0.79Costco/Sams/any grocery store
60mlMCT Oil$0.91Amazon
5pillKirkland Signature Omega-3 Fish Oil Concentrate$0.14Amazon
Amounts for:
Total Daily Cost:
$6.13Add Ingredients
to Amazon Cart

69.8g mix per bottle, three bottles a day, 209.5g total. 156.50$ for 25 days. about 270 if buying everything including all the cream at once. also depending on how much cream costs and where you buy everything else.

Add MCT oil and heavy whipping cream first to prevent the mix sticking to the bottom of the blender bottle. I'm using a scale, so just tare it before and after you add the oil and cream, and VERY carefully add the mix, if you care about being exact. using a 50g scoop it shouldn't take long, or better yet, weigh it out beforehand. fill bottle about halfway with water, shake, wait about a minute, shake again, fill to the threads, shake once more, and put in the fridge.

Tip: put your fish oil pills in the freezer, and/or take at night to avoid fish burps.

I'm making mix every 25 days, but you can do however many you want, its just easier for me. for 25 days worth: 4400g protein 225g psyllium husk powder 150g potassium 125g salt 125g cal/mag/d3 powder 50g calcium 125g choline 37.5g xanthan gum 25 k-2 pills

5237.5 total grams 184.75 total ounces 11.55 total pounds

Caution: i did tool this for myself, from the basic Keto Chow, so it may not meet your needs. I will be adjusting it as necessary, so all advice and critique is appreciated. Added extra choline for a more nootropic effect.

Nutrition Facts

Amount Per Day
7% Carb, 25% Protein, 68% Fat
Calories1907
% Daily Values*
173%
Total Carbohydrate35g
107%
Dietary Fiber 18g
101%
Protein127g
102%
Total Fat149g
Saturated Fat110g
Monounsaturated Fat22g
Polyunsaturated Fat8g
128%
Omega-3 Fatty Acids3g
283%
Omega-6 Fatty Acids2g
Cholesterol582mg
Calcium
238%
Vitamin A
133%
Chloride
112%
Vitamin B6
158%
Chromium
100%
Vitamin B12
266%
Copper
101%
Vitamin C
101%
Iodine
395%
Vitamin D
104%
Iron
271%
Vitamin E
143%
Magnesium
134%
Vitamin K
110%
Manganese
100%
Thiamin
129%
Molybdenum
100%
Riboflavin
149%
Phosphorus
120%
Niacin
126%
Potassium
162%
Folate
159%
Selenium
102%
Pantothenic Acid
211%
Sodium
136%
Biotin
100%
Sulfur
374%
Choline
379%
Zinc
105%
 
* Percent Daily Values are based on "robert.h's chris.bair's Keto New 2". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: robert.h's chris.bair's Keto New 2Change

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