I get asked fairly regularly why I have the recipe for Keto Chow open for anyone to use. Well, it makes me look cool. OK, the recipe is also the result of information I gleaned from other open recipes so not releasing the recipe would be kinda a jerk thing to do. It should be noted that this isn’t the latest recipe for Keto Chow, but it is the latest version that can be made without buying 130 YEARS worth of vitamins (500kg) and besides, it is still awesome!
Keto Chow recipe, figures are for 1 week (21 meals) worth of the ingredients. Note that you can substitute larger packages for a lower cost per day and you can substitute most brands for other ones except the Calcium Phosphate. The Freeda one is the only one I have found that dissolves and doesn’t impart gritty, silty yuck. For a more detailed view of the recipe including cost per day, nutrition info and more check out the recipe on completefoods.co. I also have nutrition info sheets for all the flavors.
You prepare the dry ingredients using the method in this video (note: the video is for an older version of the recipe, some ingredients have changed but the methods are the same).
You make the actual meals of Keto Chow following this guide.
Dry Ingredients
| Amount (21 meals) | UOM | Ingredient | Source | Package size | days per package | cost per day |
|---|---|---|---|---|---|---|
| 770 | g | Dymatize Nutrition Elite (pick a flavor!) | AllStarHealth or Amazon | 907g/2lb | 8 | $2.72 |
| 112 | g | Acacia Gum (fiber) | AllStarHealth or Amazon | 640g | 40 | $0.49 |
| 42 | g | Potassium Citrate | Amazon | 500g | 83 | $0.18 |
| 42 | g | non-iodized (“table”) Salt | Amazon or grocery store | 737g/26oz | 123 | $0.05 |
| 35 | g | NOW Cal/Mag/D3 powder | AllStarHealth or Amazon | 227g/8oz | 45 | $0.13 |
| 14 | g | Freeda Calcium Phosphate | Amazon | 453g/16oz | 227 | $0.09 |
| 14 | g | Choline L-Bitartrate (not DL, that stuff sucks) | Amazon | 250g | 125 | $0.10 |
| 28 | g | Xanthan Gum | Amazon | 425g/15oz | 114 | $0.15 |
| 210 | g | 28% Fat Light Roast Peanut Flour (optional) | Byrd Mill | 454g/16oz | 15 | $0.95 |
Other ingredients you add at prep time, or take as a pill
| Amount (21 meals) | UOM | Ingredient | Source | Package size | days per package | cost per day |
|---|---|---|---|---|---|---|
| 1659 | ml | Heavy Whipping Cream | Costco/Sams/any grocery store | 1890ml/64oz | 13 | $1.18 |
| 14 | pills | Concentrated Omega 3 fish oil (2 a day) | Amazon | 180 pills | 90 | $0.23 |
| 7 | pills | Now Foods MK-7 Vitamin K-2 (1 a day) | Amazon | 60 pills | 60 | $0.20 |
| 7 | pills | Kirkland Signature Daily Multi (1 a day) | Amazon or Costco | 500 pills | 500 | $0.03 |
