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. The other consideration is scale; my guess is that there are more people using Keto Chow than I could possibly ever mix for, let’s call it a “distributed food production scheme”.
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 diy.soylent.me. I also have nutrition info sheets for all the flavors.
Dry Ingredients:
| Amount (week) |
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 |
340g/12oz
|
21
|
$0.42
|
| 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
|
| 7 | pill | Now Foods MK-7 Vitamin K-2 (mixed in with powder) | Amazon |
60 pills
|
60
|
$0.20
|
| 10.76 | g | Kirkland Signature Daily Multi (ground up with a blender) | Amazon or Costco |
500 pills
|
500
|
$0.03
|
Here are the liquid ingredients you add at prep time:
| 1050 | ml | Heavy Whipping Cream | Costco/Sams/any grocery store |
1890ml/64oz
|
13
|
$0.75
|
| 273 | ml | MCT Oil | Amazon |
946ml/32oz
|
24
|
$0.70
|
| 14 | pill | Kirkland “One per day” fish oil (2 a day) | Amazon or Costco |
180 pills
|
90
|
$0.19
|
You prepare the dry ingredients using the method in this video. Then you make the actual meals of Keto Chow following this guide.