Chocolate Mint Low Calorie Keto Lunch Weight LossKetogenicTasty!

Last updated June 24, 2018 Copy
AmountIngredient$ / daySource
66gImpact Whey Protein (Chocolate Mint)$1.45USMyProtein.com
11.3gPotassium Phosphate, Dibasic Food Grade$0.30Amazon (S)
3gBulkSupplements Pure Magnesium Glycinate Powder$0.11Amazon (S)
1.1gCholine L-Bitartrate$0.04Amazon (S)
1.4gXanthan Gum$0.06WinCo
1.2gIodized Salt$0.00Local
0.2pillBronson Vitamin K Triple Play Capsule (mixed in with powder)$0.03Amazon
2pillKirkland Signature Vitamin D3 2000 IU$0.04CostCo
1pillKirkland Signature Daily Multivitamin$0.03Costco
3.7gIodized Salt (on food)$0.00WinCo
45gWinCo Whipping Cream$0.19WinCo
Amounts for:
Total Daily Cost:
$2.27Add Ingredients
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This is a variation of my Chocolate Keto Liquid Cake that is intended to be consumed as a delicious supplement to regular food. I'll get all of my vitamins and electrolytes, and still have almost 50 g of protein and 1200 calories left to eat the rest of the day :)

I have salt listed twice in my ingredients. The first bit (1.2 g) goes in the soylent, and the second bit (3.7 g) goes on the food I eat throughout the day. I am a salt fiend, so I have no problem reaching my sodium goal, but I'm putting it in the recipe so my numbers work out :j


Lineage / Inspiration:

I was first inspired by the fabulous European recipe, Liquid Cake v1.3... But then I switched to a ketogenic diet, so I created my own version: Chocolate Keto Liquid Cake. Then I moved back to the US, so I spent some time looking at the ingredients in Keto Chow 1.0.4 and that's how I've arrived at this recipe :) I did a bunch of testing, so if you're interested in the nitty-gritty of recipe adjustments, you can check out my American Keto Experimental Recipe to see all the gruesome details :)


Supplements:

In the morning I take:

  • 1 2000 IU vitamin D pill
  • 8 g (makes about 600 mL) of bouillon (For sodium without making my soylent too salty. Also it makes a nice morning drink since I'm not a coffee fan.)

In the evening I take:

  • 1 multivitamin
  • 1 vitamin D pills

How to:

Once you decide you like this recipe you can multiply the quantities and easily make more than one day at a time for the same amount of effort. I usually make some multiple of 5 days worth at a time. Weigh each powder and dump them all into the same tupperware container. Open the vitamin K capsule(s) and pour its/their powdered contents into the tupperware. (0.2 capsules / day * 5 days = 1 capsule / 5 days) Put the lid on, and shake vigorously (holding the lid shut just in case!) while rotating the container through different angles until the powders are all well mixed.

Although you could grind the multivitamin up and add it to your powders, it's a lot easier to just swallow a pill. Meanwhile, the vitamin D has liquid inside, so that would be rather a mess. Just take a vitamin D pill every morning, and a vitamin D + a multivitamin every evening and you'll be covered :) (I know that the amount of vitamin D in this recipe may seem excessive, but apparently when they calculated the RDA for vitamin D they misplaced a decimal, and we're all supposed to be getting 10 times as much vitamin D as we'd thought.)

The total powders for 1 morning weigh about 84 g. I take a shaker bottle, run a little bit of hot tap water into the bottom, and then put it on the scale and zero the scale. I spoon 84 g of powder into my shaker bottle and add the blender ball. Then I add some more warm water (you'll have to experiment to see how much you like), close it tightly, and shake it for about 30 seconds or so. I put it in the fridge overnight, because it tastes much better after it has sat for at least a couple of hours to let the powders thoroughly dissolve. Also, this is mostly whey and I detest warm milk :p I find that the soylent mixes well enough in the shaker cup that I don't need to use a blender for this recipe, though YMMV.

Make sure you shake it a bit before drinking, just in case it's settled a bit. You may prefer a different texture, so you can experiment with more or less xanthan gum and water. Worst comes to worst, the first few times you make it you may end up needing to add some extra water to thin it out prior to drinking.


Pro Tip:

If you don't have a fridge at work I have two recommendations for you:

  1. Buy a neoprene blender bottle sleeve/sling to help keep your soylent cold.
  2. Buy some ice ball molds and make ice balls. Mix your soylent with a little less water than you like, and pop an ice ball in the blender bottle right before you leave for work.

Between the sleeve and the ice, your soylent should still be pretty chilly at lunch time :)

Please note that this beverage contains no preservatives, so in general it should be kept in the fridge and consumed within 3 days. Besides, it tastes like chocolate milk, and warm milk is pretty gross!


Keto Notes:

3.6 g total carbs - 1.1 g of fiber = 2.5 g net carbs :)


What's That Ingredient For?

Ingredient Purpose
Whey Protein • Need to meet my protein goal for the day!
Xanthan Gum • While too much xanthan gum makes the beverage too thick and even slimy, a little bit gives it a nice, creamy mouthfeel.
Everything else • Electrolytes, vitamins, and minerals, so I don't feel miserable or die of malnutrition :)

Nutrition Facts

Amount Per Day
7% Carb, 51% Protein, 42% Fat
Calories394
% Daily Values*
Total Carbohydrate7g
Dietary Fiber 1g
127%
Protein51g
Total Fat19g
Saturated Fat12g
Monounsaturated Fat0g
Polyunsaturated Fat0g
Omega-3 Fatty Acids0g
Omega-6 Fatty Acids0g
Cholesterol0mg
Calcium
116%
Vitamin A
158%
Chloride
100%
Vitamin B6
154%
Chromium
140%
Vitamin B12
250%
Copper
100%
Vitamin C
120%
Iodine
247%
Vitamin D
110%
Iron
100%
Vitamin E
100%
Magnesium
129%
Vitamin K
150%
Manganese
128%
Thiamin
136%
Molybdenum
100%
Riboflavin
155%
Phosphorus
303%
Niacin
143%
Potassium
110%
Folate
100%
Selenium
100%
Pantothenic Acid
200%
Sodium
103%
Biotin
100%
Sulfur
Choline
106%
Zinc
138%
 
* Percent Daily Values are based on "mclaypool's keto for lunches 8/2016". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: mclaypool's keto for lunches 8/2016Change

1 Review

4 reviews
2 years ago
Excellent overall taste
Higher than average energy level
Below average flatulence
Reviewer has not tried this recipe
Reviewer is currently using this recipe

Wao this is really interesting post.I was also thinking about chocolate mint as my Pubic lice doctor recommended me the same. Your post is really detailed and I urge you to keep sharing more useful posts. Thank you so much for this.Well done.