| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 12 | g | Seeds, flaxseed | $0.00 | La Nuez, La Ligua |
| 118.5 | ml | Water, tap, drinking | $0.00 | Tap |
| 75 | g | Butter, salted | $555.00 | Lider |
| 20 | g | Oil, coconut | $284.00 | Lider |
| 8 | g | Cocoa, dry powder, unsweetened | $65.60 | Lider |
| 1 | g | Salt, table | $1.68 | Lider |
| 100 | g | Egg, whole, raw, fresh | $400.00 | Local |
| 24 | g | Nuts, coconut meat, raw | $0.00 | La Nuez, La Ligua |
| 12 | g | Seeds, pumpkin and squash seed kernels, dried | $0.00 | La Nuez, La Ligua |
| 5 | g | Suplalim Sport, Creatine Monohydrate | $135.33 | Farmacias del Doctor Simi |
| 0.5 | g | Vitamin C with Stevia, Dulzura Natural | $29.92 | Pronamed |
| 0.024 | g | Vitamin D3, Dulzura Natural | $14.35 | Cambiatunutricion.cl |
| 15 | g | Nuts, almonds | $165.00 | La Nuez, La Ligua |
| 15 | g | Nuts, walnuts, english | $112.50 | Local |
| 2 | pill | Ultra Pure, UP Omega 3 | $388.50 | Cambiatunutricion.cl |
| 1 | pill | B-Complex, Sunvit Life | $73.00 | Pronamed |
| 0.5 | pill | GNC, Vitamin K 100 mcg | $158.29 | Farmacias Ahumada |
| 0.5 | pill | GNC, Magnesium, 250mg | $44.42 | Farmacias Ahumada |
| 0.5 | pill | Zinc Oxide, 15 mg, Nutrapharm | $21.00 | Farmazon |
Amounts for: Total Daily Cost: | $2448.59 | Add Ingredients to Amazon Cart | ||
Preparation
- If you have the time, mix the flaxseeds and water in a pot >30 minutes before the rest
- Add everything up to and including the salt in and heat until the butter has melted
- Add eggs and swirl the pot to mix the egg whites while at the same time keeping the yolks intact (runny yolks provide more choline)
- Mix the rest of the nuts, seeds, creatine and vitamin C in a bowl, then pour the mix from the pot on top. Slurp the yolks, then stir the rest:
- 3 tbsps grated coconut
- 1 tbsp pumpkin seeds
- 6 walnut halves
- 12 almonds
- Take the supplements, postponing the magnesium or zinc for an hour or two, so they do not compete with other nutrients. (I alternate zinc, magnesium and vitamin K2 between days instead of having to break them in half.)
Notes
- Ignore the red
Carbohydratesbecause this tool does not take fiber into account for net carbs - Ignore the red
Omega-3 Fatty Acidsbecause most of those are ALA from flax seed and not taken up fully
Changelog
0.0.3 - 2020-10-30
Changed
- Less grated coconut, because 3 tbsps is enough
- Fewer almonds and only 2 eggs, because supplies run low fast
0.0.2 - 2020-10-06
Added
- Almonds for added minerals and vitamin E (although I can't go too high because that'll blow out omega 6)
- Prices and links for supplements
- Changelog
Changed
- More cocoa powder, for the taste (and maybe some added iron)
- Fewer walnuts, to accommodate the added carbs and omega 6 from almonds
- Adjusted amounts (grated coconut, pumpkin seeds) to match heaping tablespoons with my spork, for when I no longer have scales
0.0.1 - 2020-10-05
Added
- Started with my Cronometer recipe