| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 80 | g | Whey Protein Isolate (Unflavored) | $1.95 | Amazon |
| 10 | g | Lecithin | $0.20 | Swanson |
| 26 | g | Bob's Red Mill Chia Seeds | $0.40 | Swanson |
| 4 | g | Ceylon Cinnamon | $0.18 | Amazon |
| 3 | g | Iodized Sea Salt | $0.05 | Swanson |
| 4 | g | Potassium Citrate | $0.22 | Amazon |
| 1 | g | Choline Bitartrate | $0.06 | Amazon |
| 64 | ml | MCT Oil | $1.01 | Swanson |
| 64 | ml | Extra Virgin Olive Oil | $1.22 | Swanson |
| 0 | g | Water, tap, drinking | $0.00 | |
| 3 | pill | Vital-Multi for Women | $0.42 | Swanson |
| 5 | g | Psyllium Husk Powder | $0.08 | Swanson |
| 6 | ml | Vanilla extract, imitation, alcohol | $0.00 | Amazon |
| 0.1 | g | Freshly ground nutmeg | $0.01 | Amazon |
| 0.8 | ml | Stevia | $0.18 | Amazon |
Amounts for: Total Daily Cost: | $5.97 | Add Ingredients to Amazon Cart | ||
Delicious! Sweeten with 40 drops of liquid stevia while blending the powder with the oils and water, if preparing a 1-day batch. Vanilla amount is 1 teaspoon for a 1-day batch. Nutmeg amount is a pinch, or a few strokes of whole nutmeg on a microplane grater for a 1-day batch.
This recipe is based on QuidNYC's keto recipes. I eliminated the coconut flour and tweaked the other ingredients, especially increasing the sodium. It's calculated for people who cannot enter ketosis on 30 g of carbohydrates a day. The carbohydrates in this recipe are in the form of soluble fiber (chia seeds and psyllium husk powder), so the net carbs are around zero.
At this point, the consistency of the shake is quite thin. It's filling though. I'll experiment to thicken it over the next few days.
I'm aware that the vitamins in this recipe are off. I'll refine it over time. I'm new to keto recipes -- please bear with me.