| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 72 | g | Organic Coconut Flour | $0.30 | Amazon (S) |
| 103 | g | Whey Protein Isolate (Unflavored) | $2.51 | Amazon (S) |
| 50 | g | Bob's Red Mill Chia Seeds | $0.69 | Amazon (S) |
| 20 | g | Navitas Naturals Organic Raw Cacao | $0.54 | Amazon (S) |
| 8 | g | Bob's Red Mill Soy Lecithin Granules | $0.15 | Amazon (S) |
| 4 | g | Organic Ceylon Cinnamon Powder | $0.25 | Amazon |
| 5 | g | Sea Salt | $0.01 | Amazon (S) |
| 5 | g | Potassium Citrate | $0.14 | Amazon |
| 1 | g | Choline Bitartrate | $0.04 | Amazon |
| 90 | ml | Extra Virgin Olive Oil | $1.09 | Amazon |
| 40 | ml | MCT Oil | $0.76 | Amazon |
| 1 | pill | Kirkland Signature Daily Multi | $0.03 | Amazon |
| 1 | pill | Now Foods Vitamin D-3 & K-2 | $0.05 | Amazon (S) |
| 50 | g | butter | $0.00 | |
Amounts for: Total Daily Cost: | $6.57 | Add Ingredients to Amazon Cart | ||
Also check out my nutritional profile, for which this recipe is designed for. It tastes so bad but it feels so good.
You should calculate your caloric/carb/protein/fat intake based on your body & goals. http://keto-calculator.ankerl.com/
For multivitamins, I actually use this: http://www.amazon.com/Metagenics-PhytoMulti-without-Iron-Tablets/dp/B006Z12O8Y/ref=sr_1_6?ie=UTF8&qid=1403675512&sr=8-6&keywords=phyto+vitamins
You'll want to use a blender & you'll need an accurate scale. Food grade bucket optional :) Definitely blend with the oils, it helps with vitamin absorption. Be careful of the potassium citrate, if you take too much or if you take it undissolved (or take the pill forms) it can do anything from destroy your stomach lining to kill you. Based on my research the quantity I have listed on the site, when blended properly with plenty of water, is safe. But do your own research or better yet talk to your doc.
I also have a glucose+ketone monitor.
Among a ton of internet resources on the ketogenic diet, I especially found this book to be useful: "The art and science of low carbohydrate performance". The book covers this, but beware of the "keto flu", which can mostly be averted by drinking enough electrolytes, e.g. chicken stock, sea-salt/calcium/magnesium-citrate supplements during the first week or so.