| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 180 | g | Protein, Casein & Whey, 52/48 custom blend | $4.02 | True Nutrition |
| 195 | ml | Heavy Whipping Cream (USDA values) | $0.97 | Costco/Sams/any grocery store |
| 110 | ml | Carrington Farms Liquid Coconut Cooking Oil | $1.83 | Walmart |
| 20 | g | Psyllium Seed Husk Fiber | $0.44 | True Nutrition |
| 3 | g | Bob's Red Mill Gum Xanthan | $0.19 | Amazon |
| 3 | g | Magnesium Citrate Powder, BulkSupplements brand | $0.06 | Amazon |
| 3 | g | Choline Bitartrate Powder | $0.07 | Amazon |
| 15 | g | Potassium Citrate | $0.41 | Amazon |
| 1 | g | MSM Powder, NOW Foods brand | $0.03 | Amazon |
| 5 | g | Calcium Phosphate | $0.13 | Freeda (also on Amazon) |
| 8 | g | Salt | $0.00 | local |
| 4 | g | Creatine Monohydrate | $0.11 | True Nutrition |
| 1 | pill | Biotin | $0.09 | Amazon |
| 1 | pill | Kirkland Signature Daily Multi | $0.03 | Amazon |
| 2 | pill | Multivitamin, Walgreens | $0.03 | Walgreens |
| 1 | pill | Vitamin K-2 (MK7), Now Foods brand | $0.20 | Amazon |
| 4 | pill | Fish Oil Concentrate | $0.09 | Walgreens |
| 1 | pill | Lutein, 20 mg, Doctor's Best brand | $0.11 | Amazon |
Amounts for: Total Daily Cost: | $8.82 | Add Ingredients to Amazon Cart | ||
This is a Keto recipe of "Glorp," a soylent product customized to my needs. It has extra protein to realize the benefits of barbell-based strength training 2x a week. The goal is to lose body fat, while maintaining if not gaining some muscle for an beginner-intermediate lifter.
Nutrition based on needs for a 260 lbs, 35 yo male, 25-30% bf.
The protein blend is 65% U.S. Milk Protein, 35% Whey Protein Isolate Cold-Filtration [Milk] from TrueNutrition. This gives a total of 52% casein, and 48% whey. The psyllium powder is also from True Nutrition. Their powders are all very fine and mix up very easily. I get the powders with only 1/2 flavoring, because I'm putting so much of it into a shaker, the full strength flavor would be too sweet for me to stand more than a couple swallows. In fact, I'm probably going to start diluting it with unflavored protein powder. The half-strength flavoring is good for the first bottle, but after that, it's still too sweet for me. This may not be a problem for others. I just don't have much of a sweet tooth. I'm also going to experiment with savor flavoring (e.g. bouillon, maybe with some herbs or a little veggie juice). TN's products are customizable, and their prices are competitive. I've tried over half a dozen of the flavors they offer, and they are all very good.
The Walgreen's multivitamin is because they are super cheap, I already have a bunch of them, and I want more vitamins, but the Kirkland multi has more iron than I think I want.
Both fish oil and flax seed oil are included. Both contain lots of omega 3s. The fish oil contains DHA and EPA, while the flax seed oil does not. The flax seed oil contains ALA, some of which converts into EPA in the body. The fish oil pills cause me a small amount of fishy burping. It's not bad. About an hour after I have the pills, I have one or two small burps that taste like I had salmon a few hours ago. I haven't tried taking more than 4 fish oil pills in one day, as I'm just a tad bit worried about burping fishy smells into my girlfriend's face. The fish oil is more affordable and more potent, so I'll probably give it a try soon. And if it works out okay, I'll ditch the flax seed oil pills.
I may be underestimating the number of calories I'll need to have sufficient energy levels. If that's the case, I'll just consume more a little more Glorp, or add more oil and cream as needed if I don't need additional protein. The carb and protein numbers will not be too high for me if I do consume a little more (e.g. to get another 600 calories or so).
I split this across three 28 oz blender bottles. The result is very creamy.